Adarq.org

Are you doing only single leg now?

ya

And can you still dunk?

nope.. i haven't tried but with a max of 10'6 and avg 10'3-10'4, most definitely can't.

Wish that I still could jump off one foot too lol, too bad I messed up my knee jumping off one foot while being quad dominant.

damn.. how did you attribute this knee injury to being quad dominant?

I think my peak jumping off one foot was around 10'6 too, and I was able to dunk, but only kadour ziani style lol

ziani style is with a small ball or with grippy substance for your hand? lool

pc!

Kynard beastin

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

Props for consistent stretching, i HAVE to do it too. I am sick of myself, i am tight as fuck 24/7 yet i won't stretch more than once a month or so.
Keep an eye on me and call me out if i don't!

ya, will do.

we just need to hypnotize ourselves into thinking it's something similar to plyometrics, advanced s&c techniques etc.. if we think of it as a chore/medicine, we won't be consistent with it. ;f

I've kind of done that recently, by convincing myself I need more hip ROM (and ROM in general) to be able to achieve kenyan running form. ;f

stretching can be dangerous too, i've messed myself up from overstretching (or doing so while possibly dehydrated).. but if I don't overdo it, I usually feel so much better if I stretch.

I also got this pain in my left hipflexor, front area which connects to the quads. It's very tiring to dig deep into that area with your thumbs and the hip flexor contains so many ligaments crossing and everything. spent 30min or so just digging my thumb into it.
just keep at it. 

damn

ya that's a hard one to dig in to. I haven't been digging into it, instead just stretching it. Hitting TFL hard with tennis ball the last few days actually makes my hip flexor feel near painless temporarily.

For me, I think it felt better when I was doing calisthenics though.. which is more strength training. Lots of hip flexor training with calisthenics.

pC!

My brain is not working anymore. I think my IQ is under 100 for sure, right now. In fact, I don't think it would be quantifiable in any way. If I were to take a psychological test right now I would fail it.

I know people take words on the screen lightly, but trust me, this is authentic.

look on the bright side.. if your IQ dips to ~40, you'd be considered a genius as far as dogs go.. and dogs are happy as fuck.

look at myree dunking with the mic in his hand (at the end), such a boss.

<a href="http://www.youtube.com/watch?v=NidnJ06vyYE" target="_blank">http://www.youtube.com/watch?v=NidnJ06vyYE</a>

legs/body felt amazing today.



05/7/2016

Bio: Morning

last night's sleep: 10 hours
last night fell asleep: 3 AM
wakeup = 1 PM
bw = 150
morning resting heart rate = didn't measure
soreness = none
aches = hips slightly, right hip flexor
injuries = toenails slightly wrekt
standing desk (when on computer): mostly
feel = good



Food

1:30 PM

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



Session: Evening

5:30 PM

warmup:
- leg swings, arm swings, leg circles, arm circles, a few pogos/running in place
- light ~1s stretching

run to court:
- 2.53 mi in 16:57
- pace: 6:43 min/mi
- speed: 8.9 mph
- max speed: 13.3 mph
- splits: 6:07, 6:53, 7:31
- style: emphasizing stride length

first split might have been more like 5:5x .. street crossing took nearly 10s .. only one major street on this route though. so happy with the first mile.. got some serious lung-mucous during this run though, high lactic acid; spitting was "hangers" eek.

jumps:
- first jump after warmups, L-SLRVJ: ~10'4
- max L-SLRVJ ~10'5" or 10'6"
- some high school jits came onto the court I was already jumping on, and basically camped out under the rim.. preventing me from jumping.. so I didn't say anything, I just jumped anyway.. bumped into one of them, almost blocked (over the rim) a 'underneath the basket' lazy shot, and also knocked their ball into the other court. dudes weren't doing shit, made no sense.. need 2 learn how to share.

jumps felt GREAT.

reactive work:
- stiff leg ankle hops: 4 x 3
- double leg bound: BJ to 3 bound: 5 x 3, I think max was around ~24 ft?
- light single leg bound from 5-10-15-20 yard runups: ? x 4 bounds
- single leg horizontal jump from 5-10-15-20 yard runups: 3 x 1 @ 20 yard runup
-- was aiming to jump over 5 yards and land on the same leg, got maybe 4 yards?
- light single leg hops, same leg, sprinter arm swing: 1 x 20 each, 1 x 25 each, 1 x 30 each
- light single leg hops, same leg, double arm swing: 1 x 20 each, 1 x 25 each, 1 x 30 each

felt pretty good


run home:
- 0.84 mi in 8:27
- run slow and then build up and try to clear 2 steps (~8 ft?) each leg



Food

7 PM

- 2% milk



Food

9:30 PM

- mounds bar



Food

11:30 PM

- big spicy stir fry: grilled chicken, mixed nuts, tons of zucchini, brussels sprouts, olive oil, salt/pepper, lemon juice, rice, szechaun stir fry sauce
- 2 x watermelon slices
- amazing cookie
- water w/ lemon



Food

12 AM

- greek yogurt ice cream bar



Food

2:30 AM

- 2% milk



Stretching

- after training, tons of hip flexor, quad

- 1:30 AM - 2:30 AM
- everything, tons of hip, hip flexor, upper, hamstring



Session: Deep Tissue - Tennis Ball

3 AM - 3:30 AM

- went to town on hips/TFL, glutes, quads/ITB
- hit right side more than left; right side is much more painful.
- sooo much pain initially.. did several rounds and held it on spots for a few minutes at a time
- successive rounds were less pain, or no pain at all

got up feeling like a million bucks...................... flexing right hip - barely any pain (up to 10 minutes after, so far)

need to keep fixing my tissues.. this shit is ridiculous.





legs felt amazing today.. hip flexor feels like shit though.. it doesn't bother me when running/jumping/reactive, but when i stretch it, feels like it's thick/dead. hips don't feel so good either when stretching. felt them a bit while jumping.

training will be changing most likely, to what I did above.. need to focus on learning how to run 1-3 miles FAST, rather than putting in tons of volume.. ie, I need to build up my reactive abilities again AND learn to use my hips/glutes better while running.. stuff like that.. also need to improve ROM all over the place. So, volume should drop quite a bit and I should be emphasizing quality over quantity in everything i'm doing.

right hamstring tendon feels a little annoyed from the SL bounds.

this is what wrecked my right hip flexor/adductor several months back (but not to this extent, and lying on the couch relaxing):



so pathetic.. need to keep attacking this shit and try to get the upper hand on my joint mobility/flexibility.

no programming, weird day.

pc

05/6/2016

Bio: Morning

last night's sleep: none
last night fell asleep: ~12 PM - 2 PM, 3 PM - 4 PM, 6 PM - 7:30 PM
wakeup = kgdfogkdofkgo
bw = dofgkfdogkdfoko
morning resting heart rate = didn't measure
soreness = none
aches = left & right hip slightly (right more-so), right hip flexor
injuries = toenails slightly wrekt
standing desk (when on computer): mostly
feel = wrecked



Food

10 AM

- sausage egg and cheese on a pumpernickel bagel
- chocolate muffin
- orange juice



Food

4 PM

- oreo blizzard from DQ



Food

8:30 PM

- beef + chili bean soup
- a bunch of blue corn chips
- mixed nuts



Food

10 PM

- some chocolate chip greek yogurt ice cream bar, was good



Stretching

throughout the day.. TONS of standing hip flexor
- really loosening my hip flexors up hardcore: slightly uncomfortable static holds for several minutes (5, 10, etc)
- right hamstring/hip flexor is much tighter than left.. trying to work that out



crap day!

got some decent coding done.. made progress on my purescript-bbcode-parser. Also found a really nice/helpful library:

purescript-elm-compat

https://github.com/rgrempel/purescript-elm-compat



dog is traumatized.. anus. eh! he got all fixed up though and is on antibiotics.