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Messages - adarqui

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12091
Bios / Re: Animals
« on: March 01, 2016, 07:47:30 pm »
whoa


12093
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 01, 2016, 11:09:48 am »


yo!

well, i had finally adapted a while ago.. but then i took a few months off from it.. then i tried to jump right back in and got wrecked. so we def can adapt, takes time.. that also assumes our form isn't "incorrect" in the sense that we are overloading our calves too much by an incorrect strike. When I adapted, calves wouldn't give out at all.

if you see a few sessions ago, I did TONS of calf raises.. calves still sore ~3+ days after that session. so ya, i'm actually attempting that. I'm going to do alot more isolation work on my calves to see if it will help.

As for how to approach it, i've been running alot less lately due to my left calf/hamstring injury. So, it's given me time to throw in some of this assistance work, because all I can really do is rest. My plan is to just "adapt" to the high volume calve raises. Several weeks ago I did high volume lunges and my legs/glutes were destroyed for a week. I've been performing hundreds of lower body reps via squats, lunges, stepups, bridges etc the last few sessions.. barely any soreness. So i've adapted there. I need to achieve those same kinds of adaptations with my calves. I figure one or two more sessions might be able to do it... UNLESS they are just so unbelievably weak, which is a possibility.

I think the only real solution is to drop running frequency to a point where you can get in the calf assistance volume until it doesn't affect you. Then gradually bring the volume back. I just don't know if it's worth it yet... I predict it will be, there's no reason a few hundred calf raises should leave my destroyed for 4+ days. For example I probably did 80-100 total dips yesterday and soreness is microscopic. I've just neglected certain muscle groups way too much, it's disappointing.

You could also approach it via:
- high frequency / lower volume.. in the sense of 'activation'
- following your runs

I think it's worth a shot, at least ~2x/week. I mean ideally we should be making sure every link in the chain retains some kind of strength stimulus at least 2x/wk. Simply running doesn't seem to be enough. I'm amazed at how much weaker my calves got, even though my running volume was decent.

That's my plan right now with this upper+lower calisthenics stuff i'm doing.. I need to address every weakness, every joint movement... the fact that I wasn't doing calve raises (various forms) over the last several months, is a lazy oversight & now i'm paying for it. :)



When do your calves "give up"? At what point/time/distance?

Have you tried a flat foot strike? Or even heel->toe but landing basically underneath your hips or ever-so-slightly in front? I can run all day with those forms, and they don't bug my knees and such.. feel very stable.

pc!

yeah - shortening my stride and focusing on picking my feet up definitely helped the soreness instantly so maybe there is more to work on there.

nice. that's usually what people have to do when going FF, shorten stride and pickup stride freq. so maybe that'll really help.



Quote
i think i'll definitely give it a go after runs, since i tend to run once every 3 days atm. i would like to increase that though once my calves don't get so sore. even if i have to start with double legs 3 x 20 or something haha - i didn't ever actually train calves even when i was training for VJ etc and obviously for oly lifting they're kind of ignored.

ya wait until your body is so adapted that you end up just running for an hour or two,.. it'll happen.. you just say to yourself 'why stop? let's just keep going' .. those runs feel GOOOOD.

when I train calves I get a good "burn" in my glutes.. if you get the same, you could also trick yourself into thinking it is a glute workout. plus it could help with your triple extension in oly's.. lool, anything you need to tell yourself to make them consistent. ;f


Quote
well on the treadmill they lasted a full 5k ok - but i ran trail last time and they were shot after 2 miles, literally had to stop only because my calves were totally fatigued which is a shame cos i was having so much fun i would have run all day.

damn..



Quote
i'm actually just finishing off collecting my biomechanics data for my dissertation, i looked at different foot strikes and the effect of localised calf fatigue on kinematics/kinetics/emg - i used myself as a participant so once the models and stuff are created i'll have some real in depth gait data to look at which is pretty cool! we drafted in about forefoot strikers, one girl who weighs less than 50kg runs very FF dominant, lives in a hilly area + runs marathons FF - she had the most incredible calves i've ever seen.

nice!! that should be interesting. curious to see what you find.



Quote
i haven't really tried RFS and can't seem to get the hang of midfoot without slapping - RFS just irritates my knees no end and it's also difficult on the surfaces im running on too (other than treadmill).

it's actually the opposite for me. midfoot/RFS is super quiet, I barely make any noise. (and i run on pavement). forefoot oscillates between somewhat quiet and noisy, for the most part.. it gets quiet, ironically, if I run faster.. but i can't maintain that pace right now without my calves blowing up.

once my calf heals i'm going to get back to RFS/midfoot. This seems to be my cycle: run RFS/midfoot & make progress (big mileage), want to go faster so transition to forefoot, calves die, can't run, take time to recover, repeat.

so going to get back to RFS/midfoot, but, this time keep training lower body calisthenics hard (with calve raises etc) & mix in some sprints.. that should help alot more than what I did the last few months (upper calisthenics + long running).

as for RFS, what I do is make sure I strike barely in front of me or beneath me. as long as you don't overstride with it, it feels good (to me). so just like FF, you pick up your stride rate & strike closer to your COG/under hips, and it makes it a pretty efficient/strong strike.

and finally.. the best thing about not going FF for me.. I don't have to think about it when i'm running. I like to "NOT THINK" about form and such. I like to either clear my head (zone out) or think about other stuff, not running related.



Quote
btw, have you read 'born to run' ? - i'm about to finish it and now i'm totally inspired to run an ultra marathon one day haha.

haha sick. nah I havn't. I heard it's a great book though.

If you like 3 miles, you'll like 10 miles, and you'll like 15 miles etc. Ultra makes even more sense given where you live.. around here it's just running on roads for 50 miles.. which is ok but, kinda meh. Doesn't excite me as much.

like I said earlier.. running for a few hours feels amazing.. you're lungs will feel so clean & fresh at the end, and the body/mind will feel light.. it's a great feeling.

pc!!

12094
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 01, 2016, 02:06:54 am »
still sick. lame.

actually coughed up/snotted out a bunch of blood today.. sounds serious but it really seems to be from my throat/nasal passages. not worried yet.



02/29/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 153 lb.
morning resting heart rate = didn't measure
soreness = calves alot (still!), hamstrings somewhat, upper body very slightly
aches = left achilles (or somewhere around there) a little bit
injuries = toenails wrekt, right big toe blister
feel = good but slightly sick



Food

10 AM

- 1 x greek yogurt



Food

12 PM

- 1 x greek yogurt



Food

4 PM

- 1 x greek yogurt



Session: Evening

walk & run:
- ~6.5 mi
- actually ran ~3.2 mi nonstop, legs/lungs felt great, but went slow/careful. Ran first two miles of that 3.2 at ~7 min/mi pace.
- walked another mi, then ran another mi, felt calf/hamstring & stopped, walked the rest
- walking finisher was ~4.1 mph.

feel really good, other than left calf/hamstring sooo.. can't wait until i can stop mentioning my calf/hamstring tightening up.

regardless.. this is a sign of progress.



Food

8 PM

- 6 x eggs scrambled
- bowl of cheerios with honey and banana
- 2 x wheat bread with peanut butter
- some tart cherry juice mixed with raspberry la croix



some stretching & icing to finish off the night.

late journaling, been coding. annoyed because I wrote a quick boxrec script for my bot that I wanted to use, which works fine from my laptop.. but boxrec blocks linode, soo.. can't query it from this server. need to setup some kind of proxy technique for my bot. blah! ;f

pc

12095
also, PR: got 25% raise today. retroactive to october. next paycheck is gonna be more money than i've ever gotten at once in my whole life.

sick  :headbang:

12096
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 29, 2016, 12:13:18 am »
still sick. lame.



02/28/2016

Bio: Morning

sleep = 9 hr
wakeup = 10 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = calves alot (still!), hamstrings somewhat, upper body very slightly, left bicep slightly, upper/mid back very slightly
aches = left achilles (or somewhere around there) a little bit
injuries = toenails wrekt, right big toe blister
feel = good but slightly sick



Food

10:00 AM

- 1 x thera-flu
- 1 x greek yogurt
- 1 x cereal with banana & honey



Session: Afternoon

3 PM - 5 PM

walk:
- 6.35 mi in 1h:44m:02s
- one mile split was 4.1 mph
- felt great, calves tight though



Food

8 PM

- HUGE bowl of lentils with carrots, potatoes, olives, garlic, red chili pepper, olive oil
- a bunch of mixed nuts
- some saltine crackers
- 1 x water w/ lemon



Food

10 PM

- 2 x wheat toast with peanut butter
- 1 x greek yogurt
- 1 x tea with honey



decided to only walk today.. hoping tmw I can get some light runs in.. but calves have to recover. Otherwise, will walk then do a calisthenics workout.

programming a ton lately.

really sucks not being able to run & such.

pc

12097
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 29, 2016, 12:07:16 am »
Got a question for you,

So we both get wrecked calves from FF running, and it's probably one of the limiting factors in my endurance atm...my calves simply give up after a while. Would it be worth doing high rep bw calf raises to give them some extra stimulus to get stronger/improved muscular endurance and if so how would you work this around running without completely destroying your calves all the time!

Be interested to hear your thoughts!

yo!

well, i had finally adapted a while ago.. but then i took a few months off from it.. then i tried to jump right back in and got wrecked. so we def can adapt, takes time.. that also assumes our form isn't "incorrect" in the sense that we are overloading our calves too much by an incorrect strike. When I adapted, calves wouldn't give out at all.

if you see a few sessions ago, I did TONS of calf raises.. calves still sore ~3+ days after that session. so ya, i'm actually attempting that. I'm going to do alot more isolation work on my calves to see if it will help.

As for how to approach it, i've been running alot less lately due to my left calf/hamstring injury. So, it's given me time to throw in some of this assistance work, because all I can really do is rest. My plan is to just "adapt" to the high volume calve raises. Several weeks ago I did high volume lunges and my legs/glutes were destroyed for a week. I've been performing hundreds of lower body reps via squats, lunges, stepups, bridges etc the last few sessions.. barely any soreness. So i've adapted there. I need to achieve those same kinds of adaptations with my calves. I figure one or two more sessions might be able to do it... UNLESS they are just so unbelievably weak, which is a possibility.

I think the only real solution is to drop running frequency to a point where you can get in the calf assistance volume until it doesn't affect you. Then gradually bring the volume back. I just don't know if it's worth it yet... I predict it will be, there's no reason a few hundred calf raises should leave my destroyed for 4+ days. For example I probably did 80-100 total dips yesterday and soreness is microscopic. I've just neglected certain muscle groups way too much, it's disappointing.

You could also approach it via:
- high frequency / lower volume.. in the sense of 'activation'
- following your runs

I think it's worth a shot, at least ~2x/week. I mean ideally we should be making sure every link in the chain retains some kind of strength stimulus at least 2x/wk. Simply running doesn't seem to be enough. I'm amazed at how much weaker my calves got, even though my running volume was decent.

That's my plan right now with this upper+lower calisthenics stuff i'm doing.. I need to address every weakness, every joint movement... the fact that I wasn't doing calve raises (various forms) over the last several months, is a lazy oversight & now i'm paying for it. :)



When do your calves "give up"? At what point/time/distance?

Have you tried a flat foot strike? Or even heel->toe but landing basically underneath your hips or ever-so-slightly in front? I can run all day with those forms, and they don't bug my knees and such.. feel very stable.

pc!

12098
Boxing / Re: Crawford vs Lundy .. and Verdejo : 02/27/2016
« on: February 28, 2016, 11:15:03 pm »
main fight yesterday goes to crawford vs lundy, at the beginning lundy was moving forward and always trying to be the aggressive fighter, he was able to do well counter, hit the jab but later into the round, lundy would fade and crawford would adjust until rounds 4 and 5 lundy was not moving forward anymore until DOWN GOES LUNDY, DOWN GOES LUNDY!. lol it was good fight.

ya fun fight.. crawford is just way too good for most boxer's out there. He should have gotten the pac fight.

he broke lundy down with that jab.. man his jab is beautiful. Once he goes for the kill, it's over.

i'm very impressed with Crawford.. every fight you expect a KO.. similar to GGG. Crawford does it much differently though. He breaks you down with that jab, round after round, then sneaks in a monstrous shot, followed by several more, until you die.


Quote
the verdejo fight was not bad, he was very good technically and coming forward and was smart and fought well.

ya verdejo was impressive but was expecting a KO.. his opponent had good D.


Quote
leo santa cruz was good also but kiko was just crazily coming forward and really showing attack me as much you want i aint leaving you until leo got him in the corner and just battered him.

scott quigg vs frampton, not really interesting i expected better from frampton, quig was doing well, but didn't expect frampton to win, he got lucky imo.

i missed these fights.. want to watch the Cruz one.

pc

12099
Pics, Videos, & Links / Re: beast
« on: February 28, 2016, 12:20:37 am »
mind blowing. loved this piece. Stutzman is such a beast.

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

12100
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 27, 2016, 10:58:02 pm »
02/27/2016

Bio: Morning

sleep = 9.5 hr
wakeup = 10:30 AM
bw = 150 lb.
morning resting heart rate = didn't measure
soreness = calves alot, hamstrings somewhat
aches = none
injuries = toenails wrekt, right big toe blister
feel = good but slightly sick



Food

10:30 AM

- 1 x thera-flu
- 1 x greek yogurt
- 1 x oatmeal with honey



Food

3 PM

- 1 x greek yogurt



Session: Evening

5 PM - 6 PM

uptempo calisthenics:
- basically nonstop for an hour
- basically did everything in this order:
- dip variations superset with pullup variations
- ~24" alternate leg stepups
- dip variations (hit a 14 repper with legs split) superset with pullup variations (hit 8 reps dead hang)
- lunges & bw squats (hit 100 in a set)
- dip variations superset with pullup variations
- lunges & bw squats
- straight leg hip flexor
- straight leg abduction
- straight leg hip flexor
- chinups

the dip/pullup supersets were nice.. i'd go to failure the first set. then, i'd keep banging out 1-3 reps going back and forth between dips and pullups.. changing the style and grip. really enjoyed that.



Food

6 PM

- 1 x 2% milk



Food

7:30 PM

- 1 x thera-flu
- 1 x water w/ lemon
- large amount of israeli couscous (1.5 cups) + grilled chicken, carrots, olives, serrano pepper, red chili pepper, olive oil, 1/2 lemon juice
- decent amount of mixed nuts
- 2 x spring rolls
- 1 x cadbury egg



Food

10 PM

- 1 x greek yogurt



Food

11 PM

- 1 x greek yogurt



calves very sore. still sick.

been programming alot lately. that's good news for me.

right now i'm about to watch crawford KO lundy.. should be an exciting fight.

pc!

12101
Boxing / Crawford vs Lundy .. and Verdejo : 02/27/2016
« on: February 27, 2016, 02:04:16 pm »
good night of fights.

crawford & verdejo should both get ko's tonight.



also, crawford RIPPED AS FUCK:




12102
Boxing / Re: Misc Boxing News
« on: February 27, 2016, 02:01:40 pm »
Keith thurman vs shawn porter, is cancelled for some reason because of a car crash keith thurman supposedly had and injured his neck, shoulder and doctor says to avoid training and now they called the whole card off, not even postponed, wtf is going on.

http://www.boxingnewsonline.net/keith-thurman-vs-shawn-porter-cancelled/

fuck!!!

that sucks. hope keith can fully recover.

12103
WEIGHT: 187.8 (171.6 )
SORENESS: lats, triceps a little, hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

Strength:

- paused speed squat 265 x 5,5

- DB push press 55s x 10,7

- glute thrust 280 x 15,15

- deficit DL 280 x 5,5

- decline sit up +35 x 8,8,8
cheated on second set; last four reps of third set did concentrics with bar in front.

- inverted row x 10+3+3

- stretch

did this fasted. gonna make some lunch now. getting my first tattoo (!) at 4 and then depending on how i feel i'll go back and do the jumps portion of the workout.

whoa. tatted up. what are you getting?

12104
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 27, 2016, 12:27:28 am »
02/26/2016

Bio: Morning

sleep = 10 hr
wakeup = 10 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = calves alot, hamstrings somewhat, back sligthly
aches = none
injuries = toenails wrekt, right big toe blister
feel = good but slightly sick




Food

10 AM

- 1 x greek yogurt



Food

2 PM

- 1 x greek yogurt



Food

6:30 PM

- 1 x cadburry egg
- 1 x thera-flu




Food

8:45 PM

- big amount of stir fry veggies: carrots, potato, sweet potato, butternut squash, brussels sprouts, asparagus
- grilled chicken
- some mixed nuts



Food

10 PM

- 2 x wheat toast with peanut butter
- 1 x whole milk



Food

12 AM

- 1 x thera flu




calves really sore.. but feels like soreness from the calf raises, not from the running.. a "different type of soreness". Decided to completely rest today.. felt sicker today than the previous days soo..

pc!

12105
Football / Re: Combine Videos
« on: February 26, 2016, 07:21:34 pm »
nfl combine 2016, schedule:

http://www.nfl.com/news/story/0ap3000000626070/article/2016-nfl-scouting-combine-schedule-of-events

Wednesday, Feb. 24
» Media interviews for running backs, offensive linemen and special teamers

Thursday, Feb. 25
» Media interviews for quarterbacks, wide receivers and tight ends

Friday, Feb. 26
» Media interviews for defensive linemen and linebackers
» On-field workouts for running backs, offensive linemen and special teamers

Saturday, Feb. 27
» Media interviews for defensive backs
» On-field workouts for quarterbacks, wide receivers and tight ends

Sunday, Feb. 28
» On-field workouts for defensive linemen and linebackers

Monday, Feb. 29
» On-field workouts for defensive backs

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