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Messages - adarqui

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11401
Progress Journals & Experimental Routines / Re: Party's Over!
« on: June 13, 2016, 07:53:36 am »
Quote from: Mutumbo000 on June 13, 2016, 06:26:43 am
Just had a rest day today.
My groins were feeling very tight from the sprints yesterday.

ah so you went hard on those 4x100m's? I figured it would be from the 3 hours of basketball, but I read that yesterday as "jogged 4x100m", oops.

11402
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 13, 2016, 07:03:44 am »
dammit, haven't slept yet. brain racing. brain-dumped a bunch of stuff into my ideas/notes files, did mockups etc.. brain won't calm down so, just going to stay up for now :/

pc

11403
800m+ Running and/or Conditioning / Re: Gait Analysis Videos
« on: June 13, 2016, 02:26:09 am »









11404
Basketball / Re: NBA Playoffs: 2015-2016
« on: June 13, 2016, 01:40:54 am »
tbh.. i'd love to see GSW close it out without Draymond. The suspension makes me want them to win ever more ;) Lebron was instigating a ton of stuff at the end of that game (even ragdolling Curry), he was clearly frustrated. That "step over" is uncalled for IMHO, that's definitely not a "normal game move"; it's more of a hostile act. If Draymond was smart, since he loves attacking people's nuts, he would have gotten up real quick as Lebron was over him and speared his sack with his head.

So here's the nutshot:



It happened after Lebron walked over Green. I personally think that's much less blatant than the nutkick on Adams. I mean, he could have just been swinging to hit Lebron regardless of where it landed.. I guess that is flagrant material but, given the "walk over", I think that really should have been a whistle -> offensive foul on James. I mean James was basically preventing Green from getting off the floor. The refs inaction, by not making a call, led to that incident, the face off, the further jawing etc.

weak.

11405
Basketball / Re: NBA Playoffs: 2015-2016
« on: June 12, 2016, 11:30:38 pm »
Quote from: Coges on June 12, 2016, 07:36:31 pm
Green suspended for game 3. How much of a difference does that make?

definitely gives CLE new life.. green is such a big part of GSW's success. I still think GSW ends it, but, this definitely makes it harder.

as for the suspension.. i'm so confused. where exactly is the groin hit retaliation?

http://www.si.com/nba/2016/06/12/draymond-green-suspension-lebron-james-stephen-curry-warriors-cavaliers-game-5

I don't see it..

If it's AFTER the Lebron step-over, I can't find it. The NBA actually let that situation get worse. I mean, these refs allowed Lebron/Green to confront each other face2face, while everyone else kept on playing.

horrible suspension, IMHO.

pc!

11406
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 12, 2016, 06:01:57 pm »
Quote from: acole14 on June 12, 2016, 06:20:44 am
Well these things usually come in threes...both knees (left chondromalacia/right tib-fib/peroneal nerve pain) felt mostly back to normal, had just been going to the gym everyday and doing the upper body/core exercises in Gym 1/2 alternating, with the ADEs as warmup. Then a couple of nights ago I woke up and felt like I'd got whiplash or something...both scapulae had seized up, tight AF and killing. Could barely turn my head. Next day was an absolute battle, wanted to stay home but had to go in to do animal surgeries that were finishing that day, worst day of the year by far. Really weird, pretty sure it wasn't anything I did in the gym the day before, was really just one set of pullups to failure and not much else. I think it was simply just sleeping wrong  :huh: .

Couple of days later and they've finally calmed down, can finally look up and down without pain...bizarre. Anyway I leave in a bit over two weeks so going to stick to the damn program for a bit I hope.

damn sucks.. stuff like that happens to me too.. one of the worst ones I have is, somehow an erector gets "wrecked" if I twist, or hang from a pullup bar and breathe wrong, etc. When it happens, it hurts for a few days and I can feel it every time I breathe. These are some of the most annoying issues, I must say.



Quote
I might strap a rabbit's foot to the weight vest though.

lmao.. somehow that will end up causing injury though; ie, the added 1 oz to one side of the vest, making your body compensate. don't do it.  :ninja:



Quote from: T0ddday on June 12, 2016, 05:05:30 pm
Yeah as I have now gathered a bit of data on vested training I can say...

1) Worst idea ever for sports.  Eg good luck making a layup when the vest comes off!

...

absolutely amazing though how something like that can temporarily cause these "ripples" in our CNS, which almost seem to require a sleep-reboot in order to reset everything back to the appropriate state.

on a side note, since getting back to utilizing multiple sessions per day, there's one thing i've always loved about it; it's almost a vest-like experience. I always feel so much lighter/stronger in the evening session. If I don't over-tax myself in the morning/afternoon session, the evening sessions "feel" so much better. I don't really know yet whether the stats will back that up. But I should be able to get an idea of whether or not I run better during the second session, now that I have the GPS watch. As for jumping, I can pretty much say without a doubt, that I jump better at night - if I perform some kind of light yet explosive work in the morning/afternoon. For jumping, the time of day definitely helps alot too though, i'm usually stronger in the evening.

That's one thing we don't see alot on here; multiple sessions per day. Obviously work/life/school etc interferes with that.. but, even just ~30min of some light explosive work in the first session might be enough to "wake us up" even more, come evening. During my peak dunking, I was squatting several times per day - very high frequency, very short sessions.

The "multi-day effect" could potentially be a useful tool in itself.

pc!

11407
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 12, 2016, 03:30:36 pm »
pasting: accidentally overwrote this



Quote from: John Stamos on June 12, 2016, 02:33:36 pm
Quote from: adarqui on June 12, 2016, 12:37:43 pm
Quote from: LBSS on June 12, 2016, 12:32:53 pm
high tops are dead weight. why wear such a heavy shoe? that is the question.

x2

If I didn't have high tops on I'd feel like I was gonna rip my ankle off my leg and it'd hop away...never to return.

eek.

low/mid tops + ankle supports though.


Quote
Also, on strava for that 10k challenge, some guy logged in a 106km run in like 5.5 hours.....I'm guessing he used a car or dirt bike lol

ya some people cheat on purpose, it's odd.

I need to run a 10k this month in order to get some stats for that challenge.. eventually I need to try and push for a sub-40m .. I've never gone under 40 minutes. I'd need to be consistently hitting low 19's in 5k though first.





journaling early, because i might fall asleep early again  :headbang:


06/12/2016

Bio: Morning

last night's sleep: ~10 hours
last night fell asleep: ~1 AM
wakeup = 11 AM
bw = 148
morning resting heart rate = didn't measure
soreness = quads slightly
aches = none!
injuries = previously ingrown big-toenail slightly (weird sensations)
standing desk (when on computer): none
feel = good but, eyes tired at times, probably from that caff up/PR jumping a few days ago
water = alot



Food

11:30 AM

- greek yogurt



Session: Afternoon

1:30 PM
- ~85F
- shoes: NEW nb 5000v2's .. feel so good when they are brand new ;f
- breaking them in

runs:

1. warmup: 0.15 mi in 53s
- 10 mph, 6:01 min/mi

2. warmup: 0.25 mi in 1m:30s
- 9.9 mph, 6:02 min/mi

temp: 4 x ~400m
- rest: walk back
- strike: midfoot, active dorsiflexion
- breathing: in:nose, out:mouth
- goal: every 400m in ~1m:29s

3. 0.26 mi in 1m:29s
- 10.5 mph, 5:43 min/mi

4. 0.26 mi in 1m:29s
- 10.5 mph, 5:43 min/mi

5. 0.26 mi in 1m:31s
- 10.1 mph, 5:57 min/mi

6. 0.25 mi in 1m:28s
- 10.4 mph, 5:45 min/mi

breathing in through nose, out through mouth is a good way to hold back on the 400's, but still go intense.. it's a good gauge at whether or not i'm at my goal tempo pace.

felt good, other than quads being tight/sore.

right big toenail feels weird.. it doesn't hurt, I can just "feel" it.. i've had this off and on ever since I "fixed it". hope it's not the nail growing underneath !! HEH !!



Food

3 PM

- 2 x wheat bread with peanut butter
- beet + tart cherry juice
- green tea
- blueberries
- banana



Food

5:30 PM

- almond joy
- beet + berry drink (premade)



Session: Evening

7:30 PM
- shoes: worn out NB XC900v2's (submax jumping shoes)

run:
- 3.16 mi in 21m25s
- 5k: 21m03s
- 1k: 3m46s
- 12-minute-test: 1.85mi
- 3mi: 20m20s
- splits: 6:17, 6:43, 7:23, 53s
- left rib cramp crept up @ 3/4ths left in the first mile, toughed it out through the end of the 2nd mile, basically disappeared come the 3rd mile, but was spent
- thought my 2nd mile was closer to 6:17 .. wanted to do 3 x 6:10's, fail

jumps:
- submax
- ~30 each, L-SLRVJ & R-SLRVJ
- easy 10'3"s - 10'4"s off L-SLRVJ
- hit a few 10'7"s on some harder jumps

run home:
- 0.5 mi in 3m:16s
- worked on arm action.. first time really doing this, believe it or not.
- need to practice this more, especially on my warmup/practice runs

here's an example of the arm action I was working on:
- http://www.adarq.org/800m-running-andor-conditioning/gait-analysis-videos/msg120947/#msg120947




quads dead.. left achilles area a bit sore.

happy about the 5k though, with that cramp still got 1.85 mi on the 12-minute test. I was aiming for near 2 mi, because soon I actually want to hit ~2m in 12 minutes.

i'd need to run 2 x 6min/mi for that.. that'd be a PR. my best so far is 1.96 miles in 12 minutes.. need to break that soon.



Food

8:50 PM

- whole milk



Food

11 PM
- bad eating

- 6 x chicken wings
- 2 x southwest style egg rolls with sour cream
- green tea
- blueberries
- banana
- whole milk


Food

2:15 AM

- greek yogurt
- grape fruit juice




stupid fuqn cramps. left & right knee a bit achy. also iced my elbow -> started feeling horrible after eating such CRAP tonight.. when I eat crap, my elbow inflames more, from what i've noticed..

tmw i'm not doing anything, except programming.. got a ton of coding done today tho, lots of good refactoring which is helping a ton already.

pc!

11408
Olympic Weightlifting / Re: Misc Olympic Weightlifting Videos
« on: June 12, 2016, 03:10:39 pm »
<a href="http://www.youtube.com/watch?v=EoRycQQaqyQ" target="_blank">http://www.youtube.com/watch?v=EoRycQQaqyQ</a>

nasty

11409
Olympic Weightlifting / Misc Olympic Weightlifting Videos
« on: June 12, 2016, 03:10:32 pm »
odksfosdkfs

11410
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 12, 2016, 12:37:43 pm »
Quote from: LBSS on June 12, 2016, 12:32:53 pm
high tops are dead weight. why wear such a heavy shoe? that is the question.

x2

11411
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 12, 2016, 12:37:02 pm »
yesterday:


rainy day.


06/11/2016

Bio: Morning

last night's sleep: ~7.5 hours
last night fell asleep: ~3 AM
wakeup = 10:30 AM
bw = 148
morning resting heart rate = didn't measure
soreness = quads a little
aches = none!
injuries = none!
standing desk (when on computer): none
feel = good
water = alot



Food

11 AM

- greek yogurt



Evening

6 PM
- rainy walk with sweatshirt

walk:
- 8.02 mi in 2h:07m:52s
- 15:56 min/mi, 3.8 mph
- slow walk
- absolutely no cramping, amazing

toenails/feet tender after.. even though I went slow.



Food

8 PM

- coconut almond milk



Food

10 PM
- epic meal

- stir fry: grilled chicken, 4 potato, 2 carrot, white onion, 1/4th green pepper, jalapeno pepper, serrano pepper, mixed nuts, kalamata olives, some ginger root, olive oil, salt/pepper, blueberries the last two minutes (awesome), goat cheese at the end
- 6 x eggs
- english muffin fried with butter/honey, came out GREAT
- whole milk



Food

11 PM

- whole milk
- 2 x biscotti (should have only had one)



slept early.. so tired. maybe some fatigue from yesterday's CAFF UP.

pc!

11412
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 12, 2016, 12:17:00 pm »
Quote from: jumperer on June 11, 2016, 11:21:56 pm
I remember you saying how you didn't like high top shoes for jumping, but I think you were a two foot jumper before. You think that you would do fine with high tops for one foot jumping? It seems like there's little to no dorsiflexion when you jump off one, so high tops shouldn't be a problem.

yo!

Well, I just don't like basketball shoes at all; high, mid, or low. If I have to wear basketball shoes, they would be low.

Alot of it is mental, I just hate how they feel. Some of it is physical; they are heavy, slow me down, and I don't like how my ankle feels in them when I jump maximally.

Plus, how can I run, then get my jumps in? I have to wear shoes that are strong enough for both, but light/proper enough to run in. So, this kind of defaults me to jumping in running shoes (more preferably, XC flats).

You make a good point regarding dorsi-flexion.

The biggest concern with jumping in XC flats, that i've experienced, is your feet themselves. Much easier to injure your heel, plantar fascia, toenails etc when jumping in such light shoes. However, when I dunked with DLRVJ, I was so adapted to my nike zoom waffle racers (XC flats) that I never had any issues, and DLRVJ is arguably much more intense on the feet/ankles than SLRVJ when it comes to jumping - especially with my side plant that I had, which had alot of 'ankle rolling'.

One thing I have wondered about is, whether or not I would get up higher in basketball shoes (if I just stuck with them completely), since they are so much stronger. It's possible, but, since all of my major PR's have come in XC flats AND they feel SO MUCH better to me, I just don't feel the need to experiment with basketball shoes anymore.

I think the highest I ever jumped in basketball shoes was a 10'10 touch.. a few months later, though stronger/more explosive, I hit 11' in XC flats.. haven't turned back since.

I think it makes even more sense though, that SLRVJ in XC flats will be better than DLRVJ in XC flats. Just less time on the ground, less of an intense lateral plant, less ankle mobility required, etc.

The last factor is $$. XC flats are CHEAP. My Nike Zoom Waffle Racers used to cost me 29-39$. Right now, my NB XC900's cost me 49-59$.

Since i'm not playing basketball, just jumping (and eventually dunking), I just don't see the need for the extra support/heavyness of basketball shoes.

pc!

11413
Boxing / Lomachenko vs Martinez
« on: June 12, 2016, 12:00:56 pm »
1:50.. NASTY KO.

https://www.youtube.com/watch?v=7bY08GUPEPY#t=1m50s

<a href="http://www.youtube.com/watch?v=7bY08GUPEPY" target="_blank">http://www.youtube.com/watch?v=7bY08GUPEPY</a>


Lomachenko looked superb like usual. Such a freak. He moves & throws combos like Pacquiao, but has defense like Floyd. His handspeed seems similar to them also. Can't wait for the Salido rematch, hope he KO's Salido this time. Should be a tough fight though.

As for the Verdejo fight.. I still like him alot but, less than before. He has so many chances for brutal counters but he misses completely with wide wild shots. Those wild shots are blazing fast but, he needs to tighten that up and connect. Not sure what he's doing.. maybe he's just caught up in trying to impress on HBO.

11414
Pics, Videos, & Links / Re: 2016 Rio Olympics
« on: June 12, 2016, 11:20:46 am »
ever since 2004, I just can't imagine USA having a lock on it.

https://en.wikipedia.org/wiki/2004_United_States_men%27s_Olympic_basketball_team

that roster is pretty solid.

curious to see the roaster for 2016, coming out soon apparently.. the candidate list is decent but I think it's definitely more on the level of that 2004 team:

https://en.wikipedia.org/wiki/2016_United_States_men%27s_Olympic_basketball_team

and we all know, everyone wants USA's head in basketball. should be interesting.



I can't wait for T&F/oly lifting/basketball/futbol!@#

11415
Shoes / Re: New Balance 5000v2 - Spikeless running shoes
« on: June 11, 2016, 04:09:09 pm »
i noticed the Pacer is wearing NB 5000v2's :F

<a href="http://www.youtube.com/watch?v=Qmiu59wVqYQ" target="_blank">http://www.youtube.com/watch?v=Qmiu59wVqYQ</a>

also cheptegei is a beast.

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