Adarq.org

Quote from: adarqui on August 21, 2016, 12:43:21 am

the 5k final was NUTS.. Farah gets gold as expected. Chelimo gets silver, but then live on TV as they are interviewing him, they tell him he's been DQ'd.. he was like WTF.. then Lagat, who finished 6th, jumps to 3rd because 2 other runners DQ'd.. finally, Chelimo is reinstated as 2nd, and Lagat gets 4th.

crazy chain of events.



biggest shock was Centrowitz winning gold in 1500m.. damn.

Centrowitz!!!! Mixed people kill it!!! Wow.  Won't be a appreciated but its huge!!!

I wonder if Alberto Salazar is going to get even more athletes now.. Farah repeat 10k/5k gold, and Centrowitz 1500m gold.. and Rupp 10k silver 4 years ago. I imagine he had some others too, not sure though.

good boxing match between stevens and lopez, lopez just looked more slick and a better boxer, I had a feeling the cubans would be racking up a lot of the boxing gold medals.

regarding your other post.. i've been "bitten by robberies" so much watching olympic boxing, that maybe that's why i'm not as excited to see it, as I am with other events. I really didn't watch too many fights.. I heard there were plenty of really bad robberies though. Just watching one is enough.. they really need to fix this crap, ESPECIALLY in the olympics because most of these dudes aren't making any money.

i have no recommendations.. wondering if anyone has any?

I have a "pro track" ~20 minutes away.. might want to get some spikes for it.

also this:



eek.

hide and seek

fast logging, need to sleep asap.



08/18/2016

Bio: Morning

last night's sleep: ~7 hours
last night fell asleep: ~4 AM
wakeup = 11 AM
bw = 152 lb.
- water retention
morning resting heart rate = didn't measure
soreness = quads alot, glutes slightly, calves slightly
aches = none
injuries = right hip flexor slightly
standing desk (when on computer): mostly
feel = good
water = alot
mosquito bites: 3

sickness: 4 canker sores in my mouth .. i bit my lip & the side of my cheek .. but, maybe my lip & cheek were 'inflamed' from something i'm fighting off? and that's why I bit it.. dno.. but mouth is painful & i've felt a little odd off and on the last ~5 days.



Food

12 PM

- foot long turkey and cheese sub from publix: double meat and cheese
- bag of chips
- store bought beet juice drink
- almond joy

decided to pig out a bit on some subs.. made me pass out a little bit later.



Session: Afternoon

5:30 PM
- no shoes

high rep RDL/calf day! not only am i going to incorporate high rep squatting, but i'm also going to be incorporating high rep calf work & RDL's etc.

 

neutral grip pullups: BW @ 6

S1: RDL variations
- 45 lb. x 10, normal, normal
- 95 lb. x 30, normal
- 95 lb. x 50, partials below knee, this felt good
- 95 lb. x 20, wide
- 95 lb. x 10 each, staggered stance .. these are very hard .. the straight leg in front and bent leg in back, makes it pretty awkward
- 95 lb. x 15, feet completely together, like these

S1: calf raise variations
- BW x 60, normal
- BW x 70, normal
- BW @ 2 x 20, 20, single leg calf raises
- BW @ 2 x 20, 20, single leg calf raises
- BW @ 2 x 20, 20, single leg calf raises
- BW x 100, partials at the top, these felt good but weird



Food

6:30 PM

- 2% milk



Food

8 PM

- huge spinach salad (entire bag of spinach): grilled chicken, olive oil, lemon, asiago cheese
- green tea

- 2% milk
- brownie



Food

1:30 AM

- 2% milk



legs feel great right now.. i imagine they will get more sore but man they feel loose/bouncy. wish my right hip flexor would heal forever - doesn't seem like it will.. though, my right elbow mostly feels fine now.. so, there's hope.

lots of coding today.. worked on modifying profiles via the profile page. simple stuff.. harder stuff was working on google authentication via google oauth2. almost got it working .. need to get this working because that'll be how most people login I imagine.. it is also a good test because, it will make me figure out how to handle users logging in from two different authentication services, ie: github & google. Right now it doesn't support that.. and it needs to. Then, I need it to support more authentication services like facebook (?) & slack.

also enjoying 'standup desk' again.. really need to use this more from now on. I get alot more done when i'm standing & coding.

really tired, have to wakeup early.

brazil press conference soon about the lochte/robbery incident.

man o man.. starting to look like they lied... if so, Lochte has just turned himself into the biggest joke ever.

hopefully they figured it all out though, tired of hearing about this story.



Bolt tonight!!! 200m.

Goal Progress:

Anaerobic conditioning: 1/10 only a single session where I went too hard in the 400 and ended after 3 150's cause i set unrealistic time goals, then I ran another slightly submax 400m in 1:05. Other 2 times I went to the school track it was being used by the school. Just not good at motivating myself to do these.

Throws: 9/10 Throwing and taking notes on throws every day, only missed a single day of throwing since my last post.

Cutting: 6/10 I'm sitting at 181.8 lbs right now. I was 186 a few days ago but inconsistent water weight. I will need a couple of days to carb bulk before the tourney, but I think 178 is doable by then. If i can convinvce myself to go hard on these intervals, 175 might even be achievable.

Jumps/Layouts: 3/10 Did a session on SLRVJ's off both legs: RSLRVJ needs a couple sessions of work at least. SVJ at 30.5"! I'm a little worried about training high layouts with or without a slip N slide. I injured my rotator cuff on one of these in game like a month ago so I've been hesitant about doing it. Definitely need to do at least 2 jump sessions and 2 layout sessions.

Will I get better results if I peak my bounciness or my anaerobic endurance?

yo. better results for what specifically?

No matter what I have to do more flexibility sessions cause my groin and hip flexors and hamstrings especially get tight fast. I think my frequent rounded back sitting lifestyle contributes to this. Do you guys think static stretching carries over to dynamic flexibility?

Also does having lateral and medial hamstring tightness discrepancies bad? I think my medial hamstrings are really tight. Check out the knee drive on this jump:



I've got 10 days left.

static stretching sucks........ but sometimes you just need to do it. It's best to get a solid warmup in, then some active/dynamic stretching as part of the warmup (swings, rotations, etc) .. train .. then possibly hit some chronic areas you have with some static stretching at the end.

from my experience: static stretching itself, frequently, can probably do more harm than good. It's absolutely great when you "just need to stretch" .. but, stretching every day always ends up making me MORE injured. Maybe i'm just stretching too hard? Probably not.. Even doing simple stretches in safe ROM's, for ~30s and such, every day, just seems to increase the risk that something will get achey or weak.

the important thing I find is.. at the end of your sessions, you don't even need to do a ton of stretching.. you're already much more loose. So you can hit chronic areas more efficiently. If you're cold, it takes you a while to work into those same positions and that's where potential damage is done.

so post workout - ya go for it.. just don't go overboard.

regarding whether static stretching carries over to dynamic: I can tell you that warming up REALLY GOOD and improving your ROM (with some light stretches and/or dynamic stretches/mobility movements) prior to training/lifting etc, carries over to dynamic. So I think that's the real area we should focus on.. Everything else is up for debate.

pc!