Adarq.org

12/28/2015



Bio: Morning

sleep = 8 hr
wakeup = 10 AM
bw = 157 lb
morning resting heart rate = didn't measure
soreness = quads slightly, hamstrings a lot, adductors
aches = left medial hamstring tendon (old injury, slightly)
injuries = some toe nails



Session: Afternoon

bodyweight strength: upper
- stronger than my previous sessions
- added some resistance occasionally - dip belt + 20 lb.
- dead-hang ng pull-ups: BW @ 9
- parallel bar dips: BW @ 8
- dead-hang chin-ups: BW + 20 lb. @ 4
- parallel bar dips: BW + 20 lb. @ 2 (lmao)
- parallel bar dips: BW + 10 lb. @ 5
- lots of dip bar + hanging core stuff
- some pushup variations
- pullup bar dips: BW @ 5 .. LOVE THESE. First time ever doing these on my rack.. kind of scary, feel so high up there.

super-skinny-swole after workout.. biceps especially.




Food

2 PM

- 2 x tbsp flax seed oil
- dark red kidney beans + serrano pepper
- 6 eggs over easy
- 1 x greek yogurt
- 1 x chocolate soy milk



Session: Evening

run:
- 6.64 mi in 50:26
- first 3 miles moderate, last 3.6 slower
- hamstrings sore (right especially - at times felt like it was going to cramp but didn’t), quads felt fine
- 5k split: 21:29
- 10k split: 45:59
- fastest mile: mile 2 @ 6:40

bb high rep deep squat:
- 45 lb. @ 10
- 45 lb. @ 20
- no need to go higher until I recover, legs are destroyed
- adductors/hamstrings feel like they are going to cramp, but havn’t



Food

- 1 x orange juice
- 3 x egg rolls
- 1 x greek yogurt
- peanut butter scoops + vanilla bean ice cream



Computer Programming

- lots of haskell stuff (also working with Yesod)
- also implemented a websocket chat example into my app, had to modify a bunch of stuff to make it work. proud.

beautiful dunks

<a href="http://www.youtube.com/watch?v=97QAGtEPiSs" target="_blank">http://www.youtube.com/watch?v=97QAGtEPiSs</a>

Abebe Bikila, barefoot 1960's Marathon.

<a href="http://www.youtube.com/watch?v=w_Nygi01VqI" target="_blank">http://www.youtube.com/watch?v=w_Nygi01VqI</a>

rest day.



12/27/2015

Bio: Morning

sleep = 8 hr (was hard to fall asleep)
wakeup = 10 AM
bw = 156 lb
morning resting heart rate = didn't measure
soreness = quads (not nearly as much as yesterday), adductors, hamstrings (crazy sore), glutes slightly, calves slightly, upper body not sore!
aches = none
injuries = some toe nails



Food

~3 PM

- B&B burgers: 2 x 1/2 lb. burgers, one with an egg on it.. real good
- some fries (normal and sweet potato)
- salted caramel milk shake
- felt like I was going to explode for several hours after - mostly due to the milk shake.



Computer Programming

- significant amount of haskell stuff.




that's it... LMAO.

tmw would like to goto the park and do some bar workout stuff (upper).. then night session would be run + high rep squatting. that's the plan for now ;f

pc!

heck of a holiday.  successfully visited 20 different countries this year so thats cool.

damn!!  sounds fun.

Today: Reps for jesus, the swoley spirit

lmao @ "the swoley spirit"

Yeah I see how getting the volume through lifting would be a lot more efficient.  Thanks for the info!

np!

Interested in seeing how 20 rep squats carryover to distance running...

ya me2. 20 rep squats made my legs bionic (to me) in the last few years I was dunking. I want that feeling back.

my legs are VERY sore right now.

;d

Andrew, really appreciate the time you put into that post.  That link was also a good read.  One question I have after digesting all of that is:

Does the concentrated loading block HAVE to be accumulated fatigue from high volume/high intensity weight room training?  Can't the accumulated fatigue in this block be from a mixture of high intensity weight room stuff AND high intensity plyo's (volume split between the two)?  Because bottom line, the fatigue accumulated that creates supercompensation is CNS fatigue and both weights AND high intensity plyo's can induce this CNS fatigue (thus reducing maximal and especially explosive strength) right?

hey,

It probably could be BUT the risk of injury would be far greater if you're attempting max effort plyos in a "depleted state". I havn't seen any plyo blocks from Verk & such that has you training through accumulated fatigue. He mostly advocates against it. Since RFD is so important, training through significant fatigue becomes counter productive when it comes to ME plyos. He does promote gradually introducing exercises from the next block, within the concentrated strength block. But this is just a gradual increase so to get back to being familiar with those movements/jumps etc. They aren't max effort yet.

But what you're saying makes sense.. CNS wise, I don't think there would be too much of a difference. With strength work (barbell movements etc) you can achieve various levels of fatigue through intensity (weight on the bar), volume, and frequency. The same goes for plyos (depth jumps for example). However, increasing intensity/volume on depth jumps isn't as easy as barbell work, it's riskier & has far more precautions. If you're in a fatigued state and doing depth jumps 4-5d/wk, the risk to injury of your joints/ligaments probably rises exponentially.

So you would have to use submax variations of plyos/reactive work and focus on volume/frequency. It sounds harder to measure/implement this compared to strength training. Sounds like alot of experiments with volume and such.

In the end though, why not use strength work to manage fatigue & just incorporate submax reactive work throughout the routine to maintain/improve movement efficiency and such? Not necessarily using it to try and accumulate CNS fatigue?

pc!