Adarq.org

^Naaaah, actually it was nowhere near a dunk. No matter if i was above or below the rim i threw it upwards. The only real positive thing i am keeping from this ( except from the ego pumping teammates awe lol ) is that til that i thought vert is well below 30'' so i didn't even bother. Now i got some good motivation/curiosity to do rim jumps next time.

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Too many errands&social stuff during the weekend, no training again. Gotta add some discipline!

24 September 2018

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
5@65kg
5@65kg
5@65kg
15@52,5kg
-This new coach at the gym came and told me a few stuff, he is not the typical bodybuilding coach you don't want to talk with, he was very S&C knowledgeable. We adjusted my stance to shoulder width, it was getting to wide. Same with toes, i was pointing them too far out. Shocked with the result, sooo much stronger and stable/solid. It's been too long since i was last coached, i was only checking posture/depth/bend from a side view video so small errors were accumulating becoming big. That coaching session was very much needed, very glad it happened.

BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@50kg

DEAD HANG PULLUPS:
6@BW+5kg
6@BW+5kg
5@BW+5kg
10@BW

So despite 2 weeks off got all reps at same loads, actually felt stronger with better control everywhere. Nice!

Sudden hectic work load attack, 2 days of no training, FML its too early for that shit!

20 September 2018

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1½ hours full court basketball.
No subs. Much improved endurance/speed etc. Was able to keep it uptempo for about a whole hour. Then i gassed out and i had to masively skip plays.
Was strong , was much faster than other times. But as it always happens, better endurance means more effort so i got wrecked lol.
Also, I finally got a badass jump after i cant even remember how long. Was an offensive rebound tip in, what i didn't realize on time was that i had the ball above the rim when i tipped it in. Teammates said it looked like a dunk, lol. But it wan't. It was just a perfectly timed tip-in that my hand met the ball at the peak of the jump. Still happy, felt younger haha.

17 September 2018

Went for a run.
Plan was a fast 5K , to see where i am. Goal (estimation) was 30m(+-1).
Result was..... 27'54'' , HUGE MF  LIFETIME BY 36 SECONDS, FIRST TIME EVER UNDER 28'' , BLLAAAARRRGGHHHHH 

Did the first 3km at around 90%buffer. When i saw i was at 5'35'' average at 3km, I knew i had to chase the PR and so i did. At the same time fatigue kicked in so the last 1,5km was @ 100%. However i found this new trick, like phasing out of the struggle, detaching from the body. Knowing and feeling the pain/fatigue , but somehow like watching it from above. Find the pace, follow it, ignore the pain. I have no idea if that make any sense and if i am describing it well, but it worked damn well.

13 September 2018

Bodyweight@session : ???
Soreness : Unrecovered. Systemic fatigue/soreness all over
Injuries/aches : none

1½ hours full court basketball.
Endurance improved again. Strength good. Vert felt better, got some rebound and block attempt jumps that felt pretty high.
But being unrecovered made me slow: low speed, low acceleration, low reaction times, no explosiveness.
I guess i haven't fully adapted yet, I keep getting wrecked when i push it a bit more in frequency/volume/intensity.
Oh well, no worries, patience and consistency. Piece by piece , the puzzle will assemble well eventually.

Holy shit!!!!!!!!!! 

Would like to also see the 40yo sedentary though.

no.
bending/flexing the rules is subjective. What adarq describes as what he should have done sounds right, but we will never learn if the coaching would stop, if that would have affected the opponent and serena's performance and finally the  outcome of the game.
It is this eternal discussion, we call it here "the letter of the law vs the spirit of the law". The spirit feels more right, but in the end we tend to see it/evaluate it through our own likes prism. Not giving a penalty would feel more 'just' but what about Osaka seeing a rule not being applied while her opponent gets a (whatever) advantage from that?
My final view is this. Not just for athletics : Rules are rules, instead of arguably and subjectively flexing them, since we can never 100% guarantee the noble motives of the... flexor,  I  prefer 1000 times applying them by the book, even if that is too harsh, that is more fair.

8 September 2018

Bodyweight@session : ~85,5kg
Soreness : IDK, none?
Injuries/aches : none

RDL:
8@70kg ( +5 kg )
8@70kg ( +5 kg )
8@70kg ( +5 kg )
-Still rather too easy but i am doing as i said, stay low at weights and progress keeping ultra solid form.

DB LUNGES:
8 each leg @ 14 kg DB each hand ( +2 kg per hand )
8 each leg @ 14 kg DB each hand ( +2 kg per hand )
8 each leg @ 14 kg DB each hand ( +2 kg per hand )
-Nice.

BB OHP:
5@40kg ( +2,5 kg )
5@40kg ( +2,5 kg )
5@40kg ( +2,5 kg )
15@30kg
-Disappointed for not progressing dropset but excited for hitting an ultra strict 3x5@40.

DEAD HANG CHINUPS:
6@BW+5kg ( +1 rep )
5@BW+5kg
5@BW+5kg
10@BW ( +1 rep )
-Strong! Decided a progress plan: will up the 3x5 weight whenever i can do 3x6 with it.

Will be fun for sure! But the too crowded thing is real : it is a charity event that everyone wants to participate, without running, they just walk the course. It will clear up eventually but that will be much more than 30s i guess. Here is some footage of last year, the 5km starts at 2:35 , lol look at that crowd!!!
<a href="http://www.youtube.com/watch?v=yLL0krOgycQ" target="_blank">http://www.youtube.com/watch?v=yLL0krOgycQ</a>

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6 September 2018

Bodyweight@session : ???
Soreness : some quads and glutes but rather minor, some systemic fatigue too.
Injuries/aches : none

1½ hours full court basketball.
Much much much better endurance. But still far away from where I want it, or even from a level i would call 'good'. But far from bad too.
Happy with speed and strength. Now gotta work on acceleration/1st step and also vert. The less tired i get the more of those i can phase in my game.