Adarq.org

Quote from: LBSS on February 22, 2016, 06:54:32 pm

Quote from: Eric on February 22, 2016, 06:28:36 pm

I had to look up the shrimp squat because I know you'd just rick roll me again and do the let me google that for you thing haha.  They look nice and I'll give them a try.

lol. i've been doing them as partials, to a box. gonna decrease the box height over time.

The shrimp has given the forum some fun times in the past : http://www.adarq.org/strength-power-reactivity-speed-discussion/utilization-of-strength/

Many all-stars in there : steven miller , JC , sickenin vendetta , RJ

just re-read that thread.. man.. brutal. It was like a prison yard here. 

might be getting sick.. feel better today than last night, but still a little weird.

02/22/2016

Bio: Morning

sleep = 9.5 hr
wakeup = 9:30 AM
bw = 152 lb.
morning resting heart rate = didn't measure
soreness = hamstrings slightly
aches = left hamstring tendon (old injury, inflamed)
injuries = toenails wrekt, right big toe blister
feel = good but slightly sick



Food

9:45 AM

- 1 x greek yogurt
- 2 x water with lemon



Session: Morning

2 PM - 3 PM

calisthenic conditioning:
- tough workout
- mostly nonstop mix of: dip variations, pullup variations, pushup variations, squat variations, lunges, calf raise variations, pushup hold variations.. also some dip & pullup leg lifts/knee ups.
- hit my best ever L-sit, 100% legit.
- felt so light and strong.. was great. becoming more “cat-like” :f
- other: split dips: BW x 11, close grip pullups: BW x 8
- lunges/squats felt very strong.. hamstrings were fairly fatigued though.



Food

3 PM

- 1 x 2% milk



Food

3:30 PM

- 1 x organic chili soup
- 1 x grilled chicken sandwich with shredded parmesan, on wheat
- some salt & vinegar chips



Food

9:30 PM

- 6 x eggs scrambled
- 1 x cara cara orange
- 1 x banana
- 1 x greek yogurt
- 2 x pickles
- a few crackers
- a few peanut m&m’s


hamstrings sore right now.. just iced left calf/hamstring. still feeling a bit sick but nothing major yet.

pc!

Got within two inches of the rim on a single leg running jump today (6'11 reach in shoes)!
34-35"  for my single leg jump! My previous PR was 30" prior to my surgery.

sick! should feel great to be back and better than before.

pc!

Is there a way to line up text perfectly in a comment? Basically a table without table borders.

if this could be implemented it would make organizing logs very easy. especially if i decide to log my food and macro intake.

sure i could use excel and then post a screenshot, but it's a lot easier to have the format done just once in a post and then quote it and edit the numbers for the next post

you mean like this? http://wiki.simplemachines.org/smf/Table

unfortunately we're still using SMF, otherwise i'd just add a feature to this thing.. (some day ). if that table is ok, we can write a quick script to take a paste from excel and convert it into that table format. if you want me to do that let me know, just send me an example paste. Might need to paste it as csv though.. if copying from excel results in it pasting tabs/csv, then we can easily convert that into the bbcode table format.

pc!

i like what he says about his left arm, at the end.. he mentions how his left arm is stiff when he runs but his right arm is fine, he then says "you know why? holding books when I ran to school as a kid" (something like that).

hah.

also nice little demo of how you should "sound" when you hit the ground.

<a href="http://www.youtube.com/watch?v=Ab3ZZN3zV9A" target="_blank">http://www.youtube.com/watch?v=Ab3ZZN3zV9A</a>

sucks. but on the bright side you can dedicate more energy to calisthenics for a while.

ya definitely. i've been thinking of doing more uptempo (minimal rest) basic calisthenic + light lower body workouts.. eventually mixing in jump rope to bring back some impacts. then finally slowly bring back running once all of that stuff feels strong.

This month was basically supposed to be a shift from "slow running" to more speed/hill work, lower bodyweight strength, jump rope, and long slow running. So there are fortunately still some elements I can improve while nursing this ham tendon/calf back to health.

The real question I ask myself is how I never (to my knowledge) re-injured this hamstring-tendon when I was dunking years back. I mean I often felt it and had to be careful sometimes. It was definitely on my mind. But I never actually re-injured it like i've done now. Perhaps all of the lower body strength training just kept my hamstring & ham tendon strong enough not to blow up.

pc!

I hardly even dunk because my knees can't take pounding but today I trained a dunker along with a football player.  Having never trained a pro-dunker before was eye-opening, a local guy whose internet name is young-hollywood came to one of our sessions to learn about speed and rehab and just seeing him jump was so motivating.  I was always skeptical of internet dunkers and videos and imagined a lot of camera artistry and exaggerations about height... But this guy was no more than 5'11 and had a legitimate 50'' two footed jump.  Even though I didn't plan to jump I was motivated to jump at the vertec and got some 11' 3-step vertec touches in for the first time I can remember.  That of course is slightly below the guys standing vertical.  Lol.

what? 

must have been sick watching haneef jump. he's such a freak. he also has some of the cleanest/most effortless ~50's i've seen from a dunker.

The motivation a group of positive athletes has on each other really is helpful, you could unlock gains you don't know exist with the right environment - far more than what PEDs can give you.

ya environment means so much. it's not discussed enough in s&c.

if you train alone, you really need to figure out how to be competitive with your "self". it's much more of a mental war IMHO.

well.. time to shut down running for a week or two. my left calf & hamstring / hamstring tendon are jacked up.

woke up at 6 AM today, felt great. ate, got out of the house around 7. Did several warmup  runs/sprints on the way to the track. Felt really good but did feel my hamstring tendon slightly; it came and went. So that warmup was ~4 mi, in exactly an hour. I'm wondering if that 1 hour of walking with a few light sprints mixed in, was enough to cause my hamstring/calf to fatigue/tighten... if so, very odd. I mean I felt fine, 1 hour of "travel" doesn't bother me at all.

anyway, began track workout, this time starting with a slow 400 instead of fast.. so alternating slow/fast/slow/fast/... I figured the slow run would be good to gauge my hamstring/calf. Interestingly, on the first slow lap, I felt my left calf tightening.. and this is using my simple heel->toe form that I can run forever on. It got progressively worse each lap until finally I ran really slow for 1 mile (mile 4) to see if it would go away, and it didn't. So I stopped, which i'm really glad I did because my calf/hamstring might have exploded had I continued.

lame 

the sad thing is, I was running good and I was holding back quite a bit, worrying about my calf.

First fast 400m was ~5:25 (~11 mph) pace. I think it was ~1:20 for that lap.

mile splits (min/mi): today vs last week
- mile 1: 6:11 vs 6:50
- mile 2: 6:46 vs 7:12
- mile 3: 7:08 vs 7:41
- mile 4: 8:25 vs 8:17
- mile 5:         vs 8:27

being wrecked, alternating slow/fast 400's, still ran a 21:08 5k... that's kind of cool. 

had I been able to run without worrying about my calf, was going to be a sick workout.. really sucks.

so anyway, it's definitely turned into a legit issue so.. going to shut down running for a week or two unfortunately.

the ~4 mi walk home was pretty brutal.. I couldn't run, even if I had to, to survive. I felt really injured. Calf/hamstring were very painful/jacked up. I feel alot better now, but stretching is painful, so not going to stretch if I feel any pain.

 



pc