180307 Start a week with lift I lifted on Sunday this week, 50 min session. Worked up till 3x3 3 plate squat worked up to 3x3 (45 25 25 ) plate stiff leg deadlift then i went hiking for 2 hrs (just more like walking up hill)
Ran a speed 20min on Monday night
and is Wednesday now... real busy with work and i had not planned with any jump or JumpAttack program yet.
Started night school every Thursday also.
jump training is going down the drain bit by bit...it seems...
and there's no video of him squatting. so who knows what he means by squat. also who knows how often he trains it, and at what speed, what form etc.
also what are you talking about with "wtf squat is good for"? he's claiming a 2.6 BW squat.................................................................
lol u are right. the 352lbs squat sound so tiny.. when being compare with dude in adarq.
but again.. that is his massive 2.6bw
btw he is tiny, relatively to other Sprinter don u feel
180227 Tuesday Jump! Got this Jump session off this week early. Nothing special... still trying to make time to read that Book and reset my vert training from the basic after such a long break. the book i got off google store is Jump Attack by Tims Grover.
One thing i am glad is... not much of a knee pain during jump, there is slight soreness in the knee the day after.. but nothing serious. Consider this a good thing.
180223 -180224 Weekend stuffing So I did one session of 30 min this week and thats it all i have done. and is a Friday... which mean i am extending my vertical training break in a bad way which is not acceptable.
I decided to go Jump at lunch. 45 min.. had 3 or 4 good jump. at night. I ran with my girl 30 min again.
The next Sat, i went Lower body lift for 1 hr. Squat toward 3plates 3x3 feel alright Stiff Leg dead with 2 plate 3 x5
Leg is tired on Sunday and worse on Monday.
I looged this Tuesday, where i Ran 20 min with a faster pace with my girl on Monday night.
also, i saw this video just now.. which make me wonder.. wtf squat is good for. He squat 352lbs only. <a href="http://www.youtube.com/watch?v=x7ACtkXdSf8" target="_blank">http://www.youtube.com/watch?v=x7ACtkXdSf8</a>
180211 2nd gym session in 2018 Sunday morning Slipped in a session when my girl is having her 1hr math class. After dropping her off, I was rushing to the gym and half way there i found out i am CARRYING her match bag with me.... Rush back to gave it back 15 min wasted.
I suppose to have 45 min session but end up only have 30 today. rush rush rush worked toward 2.5 plate squat (275lbs) 3set of 5 and some deadlift a 1.5 plate on each side.
it seems to me I am very Quad dominated. I try to focus using my glute, but i feel like i am lot. I was rushing, and i sweat alot and i did not bring clothes to change... not to mention i sleep at 4 am the day before and gym at 9am now. Bad time management and planning and asking to get sick.
So i was not sick after all.. but
2 days later Tuesrday morning, I am broken down.. i feel like i am sick. (WTF AGAIN) or was it just the 48 hrs soreness attack ? I will eat more vitamin C and drink more water and see..
Lifting once a week = constant sore attack?
180213 48hrs post Squat, now go Jump Ham and quad is very sore and tight. Did not foam roll or stretch much. no soreness at the Glute. Went jumping at lunch for 45 min. Went to rim 4. 5 stand still, 5 1 step, and may be 10 full run up. the last 2 jump was the best. <a href="http://www.youtube.com/watch?v=0-eoUzB-h_Q" target="_blank">http://www.youtube.com/watch?v=0-eoUzB-h_Q</a> life continue.
180206 it is actually 13C at lunch today, so Jump When I was in North America, 0-10C is consider warm and perfect and is dry. However.. guess when I am now is too moist, and moist meet low temp, every one feel super cold.7
Any how, I sucked it up and went out jumping today. Did not expect much, but i am lucky to say vert did not decrease too much after like a 35 days of no jumping.
Obviously i wont get a PR today, but at least I am able to be consistently getting over this low rim 3 like before. got some jump on video waiting to be edited for the log.
180204 Resumed lifting on Sat morning Sat morning under 10 C, woke up at 730 and rushed to gym 8 min after opening. only 3 middle age man in the lifting area including me. Guess is too cold for everyone still.
Squat my way up to 3 plates and only able to do 1 set of 3, failing on 2nd set. Did a couple more of set of 3 with 2 plates on each side. Deadlift with 2 plates on each side for a few more set to wrap up. Sauna for 15 min.
I have a 1.5km Race with my girl on Sunday but I figure the sourness wont attack with in 24 hrs... so i should be fine.
180205 1.5km Team Race Finished the 1.5km with 7:36sec, Avg pace about 1 min per 200m which mean no improvement on my girl. For some dam reason, this run is so very tough on me. We meet our rival runner again, (we often lost to her... but beat her in 1/4 race if i remember correctly). With the recent cold weather, we barely trained (same go for my vertical).
So on we run, and because the race is with 2 age groups, we being the younger one, did not really expect to take the lead off the start. But I do try my best to keep track on how many girls is ahead of us, especially during the half point U turn spot. I counted 3 girls. And I was thinking, those 3 are probably in the older group. So we should very likely be in top 3.
Rival runner was behind us the whole time. At the final 500m mark, rival runner's coach ran up next to me and my girl, and i can hear the coach telling the kid behind to take big step and take over. One team with a taller girl did passed us, (who is friends with this coach, because i head them talk). I thought to myself... taller girl... probably in next age group. But not our Rival kids, must not let them pass, she is just few meters behind us.
The coach remain beside us for 10 sec or so, and I was telling my girl... this is it, your opponent is right behind us, we got to keep on. (i was struggling myself... ) We manage to maintain our speed, and the coach fall back to take care of her kid. And we survived this attack. We or I should say I, did not even have the energy to do a final burst at the final 400/200 stretch. We barely did a 20M burst, and lost to the kid in front by 3 sec at 3rd place.
The first team in our age group beat us by 33 sec, while the 2nd place beat us by 3 sec. (Rival runner was more or less 3 sec behind us also).
So, we got lucky. Guess I should not had Lifted weight the day before a race. I should be more serious.
I looked at the video at the finish line, most of the adult runner (in front of us) are jogging with a relaxed face, me on the other hand, can hardly breath and my face show lol)
180203 2018 Resumed Since Xmas. Works had been crazy and it pile up like snow ball all the way thru new year. The snow ball was growing bigger and bigger and sort of got into my mind.
I had not vert train since dec 29. I did keep running with my kid at least once if not twice per week.
I was determined to clear if not at least stop my work snow ball grow amy bigger before Feb.
So today, Saturday feb 03 2018, I resumed vert training. Work up toward 3 plates squat for 3 reps. And failed on 2nd set. Ditched out a few more set of 3 at 2 plates. And used the 2 plates to do some deadluft. (On each side)
Wrap it up with 15min sauna.
Another reason that messed up my vert training is the constant extreme low temperature (below 10°c).
Tomorrow, will be a 1.5km race with my girl again. This time we had train much due to the low temp. I jope we will do good. The soreness from my lifting session should appear... After the race.. (As the race is only 24 hrs post lift)
And i go sick Twice already. Since xmas i had not done much Vertical Training, but i continue to do once or twice 30 min job while my girl sprint 10x 60m. Last Sat, there is a running event. She got 3rd in the individual event and got 1st in the Family run event. 500m by herself at 2:18 with me at 2:00
it is a really cold day... and after that run.. I got sick A-farking-gain (again). Luckily I am the only one who got sick. Load up on Vitamin C and took like 3 or 4 hot bath and I am 90% recovery today (Wednesday)
Still very busy with work... my desk is pile up with paper. Which i want to clean up before the start of 2018. Seems like i have to get myself back on track before i can Start doing vertical again.
in 2017.. I seems to leave other things behind and NEVER skip a Vert Session.....
i dont want to repeat that.. i want my work to have priority AS well as my vert....
17 days is goin in 2018 and i got sick twice already....
I want to gather myself and..... lets make 2018 worth while... my engine had not even started.... better start late... than no start at all...
I could not even Wake up everday at 630... some time i even sleep at 10:30 but still fail to wake up...
i am not even sure if it is my mind who is weak.. or my body which is weak... I know sleeping is important... but i also remember Arnold said... SLEEP faster.. if u don have enough time.
Often when i sleep before 11pm.. i wake up at 2:30 am.. and stay on my phone untill 3:30... talk about.. not efficient ...
Got to start my engine.
P.S. A photo from the family run event. With my hand doing the no.1 finger showing how serious i am about chasing my target. I actually have trouble sleeping before the event.. (waking up at 2 4 and 6am....) I dont know why I am so concern... may be because the last 2 family race, we got 4th and 5th... barely missing the top 3. But still... wtf... Why so serious... Why so tense... I don understand myself...
170105 Not a good start for 2018 So during Xmas holiday, I went on vacation, and did not have any chance to train. I did mange to jog for 30 min once during vacation. Returning from holiday, and back to work before New year rush sort of got sick a little... so I did not train. After New Year, I resumed training but running 30 min once... and the next day.. I got a stiff neck by sleeping poorly.
This Stiff neck gotten worse on the 2 days after the run. Today is the 3rd day... and the neck still have pain.
I dont want to Risk doing plyo or any jumping activity or lifting with my neck having dull pain.
what are shitty start in 2018 for my vertical training....
thanks Adarq. always so insightful with the reply. Sound like u can be a good DAD also.
171220 W12 Weight Session with Coach A
Lifting heavier and Heavier. I am not sure if this is PR.... since i never really Qtr Squat... or Hip Thrust or Calf on smith.. so all this is new to me with new PR weight. https://youtu.be/MsJWUAhlzoo <a href="http://www.youtube.com/watch?v=MsJWUAhlzoo" target="_blank">http://www.youtube.com/watch?v=MsJWUAhlzoo</a>
171217 1k Run event with my girl I read the route, study the turn and distance and planned my way thou out the course with Time limited in each turn. We went ahead to the starting line 30 min, but only able to line up at the 2nd row. Those Dad with their boy at the first row clearly want to win. We are the only girl / dady in the front pack.
I spotted this Dad with his boy all suited up like a pro and i can tell, he is here to win. SO AM I, I told me girl, we are here to get first place. With all those training we did. Both she and me is ready.
And i told her.. clearly, this dad and his boy is professional, we are going to use them as pacer. And wait for our chance to pass near the end.
As planned, we Blast off right off the start, and before the first corner, we are in 1st place. I hear super dad behind me saying.. no need to go too fast... keep our pace. Before the 2nd corner, super dad pass us as expected, and I told my girl... not to get pull away... Stay close and use him as a pacer...
Sadly.. they are too fast and still pulling away.... during the course of the run, a few Daddys decided to ran on by them-self leaving their kid behind. I knew this will happen, because in this particular race, the rule said... they will count by TOTAL time as team time instead of the slowest member time. So these DAD who wanted to win will ditch their kid and ran on their own.
I wont do that... and I am hoping me and my girl.. will be fast enough... even if those dad decided to play this game in this non sportman way.
At the end of the race, me and my girl manage to hold on the 2nd spot.... behind that super dad team, a few boys is close behind and even pass us, but we manage to get back 2nd spot passing them right before the finish line.
To sum it up: 1st Girl to finish. 2nd Kid to finish. 2nd Kid and Parent finish together as a team!
Official result. First place is a dad who Ditched his son and ran under 4 min himself.. with his son is far behind at 5:30. Super Dad only got 2nd place (he is mad because he did not read the rule.. lol) 3rd place is another dad who Ditched his son and ran under 4 min.. where his son is far behind.
4th and 5th have the exact same time... My name and my girl got placed on 5th... I dont know what happen.. because.. I clearly see NO kid pass us except for 1.... but that wont matter.. since 4th and 5th wont get trophy anyway.
I am very disappointed.. and i think my girl is also... But...to be honest... We PRed in this race... by 20 sec or so... And clearly we should be 2nd place (consider this is a family race for kid)..... losing to these DAD who decide to run on their own.... is... just....(I dont know what to say)
I guess, I saw the rule, and i knew this would happen, but I gambled. One of the girl who we always try to compete with did not show up today... (may be her parents know this rule is stupid... and would end up like this)
Look at the final score sheet, 95% of the parents pass the finish line side by side with their kid. These winner.... really make me wonder... what good can this mean for their kid.
There would be 1 more 500m run in Jan 2018 (Kids only & Kids with Dad).
I want her to win... I am not sure if she want it as much as I do. I think... I am turning into those monster parents.... being pushy... Or may be... I just want to work hard with my kid together to achieve something.... know it is not easy... but we will work through it.
TO Mutumbo0000: Sooner or later, my kid will be on her own... she is having fun with me now.. I just want to keep this as a father daughter thing.... going to a club would just mean it is just another after school class... like those swimming, violin, math lesson she already have.
171218 Last week Max Effort Jump Video record https://youtu.be/trVuTd8R59o <a href="http://www.youtube.com/watch?v=trVuTd8R59o" target="_blank">http://www.youtube.com/watch?v=trVuTd8R59o</a>
Now i go Plyometric.. (which i missed from last week... Fuxk)
171218 W12 Plyo Session with new exercise w A I asked him about the Kneeing exercise... and its effectiveness.. and now.. i got some new exercise to do, however, coach did not explain why i should do this. (i try to ask for the purpose behind, but he just.. did not tell me) https://youtu.be/soP-ff978iE <a href="http://www.youtube.com/watch?v=soP-ff978iE" target="_blank">http://www.youtube.com/watch?v=soP-ff978iE</a>
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