Adarq.org

Thanks Andrew. The plan has always been that if (when) i decide that the explosive journey is over, meaning it isn't worth the trouble training when you can't improve, to switch to running.
I suppose i could get some decent placings in my age groups if i get down to it, i am currently 191lbs , aroudn 15% bodyfat and still smoking. Rooms for progress are huge.
The thing is, i can't relate to that endurance running yet. It is more of a torture than a pleasure. I mean, a volume squat workout is a torture too, but there i get pleasure doing it, not only at the end. With 5K, i get some pleasure at the end for achieving the struggle, but none at all during the struggle. And it is too long to struggle for 20-30 minutes. 1mile and 2km are fine though, i can go on a hard run for 8-10 minutes and i feel nice doing it too. Oh well, we'll see.

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17 May 2018

Bodyweight@session : 87kg
Soreness : minor to medium soreness all around, upper and lower
Injuries/aches : some light back pain (?) and some upper foot pain again, light too.

RDL ( tempo 1:1:3 ):
10@20kg
8@60kg
8@80kg
8@90kg
8@100kg
-Nice.

DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 20kg each hand
8 each leg @ 20kg each hand
8 each leg @ 20kg each hand
-Nice.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand ( +2 reps )
-Strong.

BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Easier+more solid, ready to up.

TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Nice.

Same weights/reps everywhere but better control. Strong.

Also, I am wrecked!!! Body is about to give up, tons of systemic fatigue, muscle soreness, various aches etc. Fuck it, it will adapt! 

^^^ adarq says, forum does! 

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15 May 2018

Bodyweight@session : ~86.5kg
Soreness : none
Injuries/aches : none

ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Same weights with last time. Can't up 80kg at that tempo. I will up the previous set weights.

BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@60kg
8@65kg
-Same with last time here too. Some better tempo control maybe.

LAT PULLDOWN ( tempo 1:1:3 ):
10@120lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs
-Very strong.

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+85kg
12@BW+85kg
12@BW+85kg

love those 20 second PRs from one day to the next 

Haha, yes, they are obviously not PRs of running but of getting to know my lungs and/or lactate thresholds. 

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Quote from: vag on May 12, 2018, 06:37:02 am

Anyway, an exhausting workout but full of PRs again. Being a noob runner is cool, so easy and fast to improve!

yup! and being intermediate/advanced, harder to improve but SO MUCH stuff to improve. the amount of stuff you can attack/try to PR is endless.

I am amazed that you guys can keep that hard run pace for 15-20 minutes, 2 minutes of a 500m sprint are enough to make me wanna rage quit currently haha!

11 May 2018

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

RUN 2.5km @ 14m7s ( -24s ) , 
2km split : 11m22s ( -12s ) , 
Fastest km time = 5m41s ( -5s ) , 
-Fast, room for more, very nice.

Then, without stopping:
Walk 500m.
SPRINT 500m @ 1m59s ( -7s ) , 
Walk 500m
SPRINT 500m @ 1m58s ( -9s ) , breaks the  of the previous run.
Walk 500m
SPRINT 500m @ 2m29s
Walk 500m
Max speed :14.8kmh ( +0.4kmh )
Max pace : 4m2s ( -6s/km )
-Much improved endurance during the 500m sprints. There goes the 2 minutes milestone. And broke it on second run too, by a second faster also!
Something wrong with max pace measurement. How can it be over 4m/km when the 500m time was below 2 minutes? Unless if if the first part that i go all out is not long enough to count it as pace. So like 100m well below 4m/km pace, not counted, 400m above 4m/km, counted.
Anyway, an exhausting workout but full of PRs again. Being a noob runner is cool, so easy and fast to improve!

TOTAL : 5km in 36m15s

7 May 2018

Bodyweight@session : ~86.5kg
Soreness : none
Injuries/aches : none

ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Improvement. 70kg now easy. 80 still hard but not near failure anymore.

BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@60kg ( +2,5 kg )
8@65kg ( +2,5 kg ) , ( -2 reps )
-Very strong!

LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs
-Strong, first sets now too easy.

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+85kg ( +5 kg )
12@BW+85kg ( +5 kg )
12@BW+85kg ( +5 kg )
-Strong.

Starting to feel i really added some strength and mass with this controlled eccentric scheme. Tempted to do some 1/3/5RM tests with normal tempos to see where i am. Maybe next week. Gonna keep it up all May, maybe half June too, then probably switch orientation to leaning out till end of July.

3 May 2018

Bodyweight@session : ???
Soreness : traps, arms, minor
Injuries/aches : none

1½ hours full court basketball.
Fitness improvement!!!! 
Initially i thought it was the same , gased out etc, but somehow i realised i had better/faster recovery. Still having to skip plays but noticeably fewer.
Also, found to have MUCH better breaths towards the end.
Other than that, feeling very strong and explosive and somewhat fast too, would so much love to have enough breaths to keep pushing all game.

In other news, my boosts arrived, can't wait to test them. Funny incident when picking them, for you minimal shoe junkies: desk girl had problems finding them, i see her searching envelopes, i say to her "it is shoes" and she is like "oh, i saw the package weight on the tracker and thought it is too light to be the shoes so i skipped them!"

30 April 2018

Bodyweight@session : ~86.5kg
Soreness : none
Injuries/aches : right foot hurts on top, if i had to guess it is the 'Extensor Digitorum Longus Tendons'. Probably 500m uphill intervals wrecked them.

ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Barely got it.

BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@57,5kg
10@62,5kg ( + reps )
-Very strong!

LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs ( +2 reps )
-Strong.

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+80kg
12@BW+80kg
12@BW+80kg
-Nice

26 April 2018

Bodyweight@session : ???
Soreness : traps, shoulders, hamstrings, glutes, quads
Injuries/aches : none

1½ hours full court basketball.
Wrecked!!! No subs, 90 mins straight uptempo full court game!!!
Body was in great condition. Was strong, semi fast, vert was great, had a monster block and even a rebound that got cheers ( WTF! ).
But lungs are in bad shape, no running + no smoking reduction leaves me with a horrible fitness level. Gotta address both ASAP!