13006
Pics, Videos, & Links / Re: beast
« on: November 06, 2015, 08:38:04 pm »
2015 female calisthenics championships
<a href="http://www.youtube.com/watch?v=dEHgb0bPHzw" target="_blank">http://www.youtube.com/watch?v=dEHgb0bPHzw</a>
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13007
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 06, 2015, 12:01:03 am »
11/05/2015
sleep = 7.5 hours
wakeup = 7:30 AM
bw = 172
soreness = none
aches = none
injuries = right 5th metacarpal - trigger finger (this morning, slightly)
Food
- orange juice
Session: Morning
time = 8:30 AM ET
tennis:
- 2 hours
- crappy today
Food
- greek yogurt
Food
time = 2 PM ET
- chicken wings (not breaded)
- small amount of salt and vinegar chips
- a few chocolates
BAD PRE-RUN MEAL!! Made stomach feel heavy.. knew this but still did it anyway, f-me.
Session: Evening
time = 7 PM ET
run:
- ran faster than any of my recent sessions
- fastest because I ran midfoot for pretty much the entire time and definitely tried to push the pace when I could
- however: nose was mostly clogged, didn't feel too good (heavy from meal)
- ran midfoot too early.. I need almost a mile of heel->toe before I transition into midfoot, otherwise I push the pace too early and feel more tired than I should be
- shoes: saucony
- strike: mostly midfoot
glute bridges:
- 1 x 50
jump rope:
- 2 x 300
- fast
- dead.. wanted to do 10 x 300
Food
- 2 greek yogurts
- chocolate soy milk
- some chocolates
Food
- 2 glasses of water with lemon (whole lemon)
Session: Stretching
- stretching.. feel way too tight
- need to make sure I don't do any stretches that "tax my ankles though", ie, my 'split stretch', or pulling back on my ankle during quad stretching.
I just can't eat heavy if I want to feel good running.. had I eaten fruit + yogurt I imagine I would have run by far my best as of recent.
Stomach still feels heavy even at 12 AM.. fuqn publix chicken wings, they were so good though.
My morning BW is up alot it seems like but, I think alot of it is from hydration. I'm drinking alot of fluids and i'm looking leaner.
I'd love to get into the low 160's (normal hydration) by Nov 26th.
pc!!!!
sleep = 7.5 hours
wakeup = 7:30 AM
bw = 172
soreness = none
aches = none
injuries = right 5th metacarpal - trigger finger (this morning, slightly)
Food
- orange juice
Session: Morning
time = 8:30 AM ET
tennis:
- 2 hours
- crappy today
Food
- greek yogurt
Food
time = 2 PM ET
- chicken wings (not breaded)
- small amount of salt and vinegar chips
- a few chocolates
BAD PRE-RUN MEAL!! Made stomach feel heavy.. knew this but still did it anyway, f-me.
Session: Evening
time = 7 PM ET
run:
- ran faster than any of my recent sessions
- fastest because I ran midfoot for pretty much the entire time and definitely tried to push the pace when I could
- however: nose was mostly clogged, didn't feel too good (heavy from meal)
- ran midfoot too early.. I need almost a mile of heel->toe before I transition into midfoot, otherwise I push the pace too early and feel more tired than I should be
- shoes: saucony
- strike: mostly midfoot
glute bridges:
- 1 x 50
jump rope:
- 2 x 300
- fast
- dead.. wanted to do 10 x 300
Food
- 2 greek yogurts
- chocolate soy milk
- some chocolates
Food
- 2 glasses of water with lemon (whole lemon)
Session: Stretching
- stretching.. feel way too tight
- need to make sure I don't do any stretches that "tax my ankles though", ie, my 'split stretch', or pulling back on my ankle during quad stretching.
I just can't eat heavy if I want to feel good running.. had I eaten fruit + yogurt I imagine I would have run by far my best as of recent.
Stomach still feels heavy even at 12 AM.. fuqn publix chicken wings, they were so good though.
My morning BW is up alot it seems like but, I think alot of it is from hydration. I'm drinking alot of fluids and i'm looking leaner.
I'd love to get into the low 160's (normal hydration) by Nov 26th.
pc!!!!
13008
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 05, 2015, 11:43:17 pm »i feel fine, but then my volume was way lower than yours. posterior delts are always the first things to fatigue when i get back into regular jumping rope but i think they will adjust pretty quickly.
wish i had someplace to jump at home, would do it every day.
also, yeah i've been hungrier than usual since i came back from tajikistan. been better about refined sugar, although i'm obviously not avoiding it at all costs, just reducing.
but i am tempted to focus on strenf for a little while and add 5-7 pounds of bw. like if i could get my squat to 360+ at ~178, combined with the movement efficiency i have now, i think that'd be tight. obviously i need to continue to be careful with squatting, but something like jumps 2x/week, jump rope/layup conditioning, and texas method for squats seems really appealing. plus i kind of want to start benching again, it's so fun.
in any case, i need a program. directionless gym-going is better than nothing, but it's not great.
so here's a thought. reactions/input/comments welcome, unless you're just gonna be a dick, in which case fuck off.
day 1
(morning)
- rest
(evening)
- jumps and/or depth jumps 2x10 @10-12"
- squat 3x5
- bench 3x5
- BB row 3x8
- jump rope finisher
day 2
(morning)
- layups OR rest/easy KB work
(evening)
- rest
day 3
(morning)
- layups OR rest/easy KB work
(evening)
- jumps and/or depth jumps 3x5 @ 16-18"
- squat 2x5 @80% of day 1 weight
- DB OHP 3x8
- pull up 3x8
- leg raise/windshield wipers
- jump rope light/skill work
day 4
(morning)
- layups OR rest/easy KB work
(evening)
- rest
day 5
(morning)
- layups OR rest
(evening)
- rest
day 6
- ME jumps
- squat MSEM x6
- bench 3x5
- RDL 3x8
- BB row 3x8
day 7
- random conditioning
part of the plan is also to get back to earlier bedtime/earlier wake-up.
yo LBSS.. my initial thoughts:
- add some calf raises into the mix for pretty much every lifting session (3 x ~20 reps), perhaps barbell calf raises with toes SLIGHTLY elevated (or not at all) or calf machine. Don't go for any crazy ROM on calf raises if you decide to add them in. You can add some variation in by keeping feet neutral or internally rotating so that the toes are pointed inward. Single leg variations work pretty good too but you barely need resistance, can basically just use your bodyweight and focus on keeping that leg locked/hip extended.
- your MSEM squats look like they might be better on day 3? you could still do your 2x5 since it's 80% of what you use on day 1, it'll still give you some time under tension but should be alot easier as long as you're feeling good, and then do MSEM after. I mean those MSEM squats should attempt to help your ME jumps on day 6, that's a good objective for them. Also, depending on how many max jumps you perform until fatigue, you may want to experiment with adding some more reps to your MSEM session.. ie, instead of 6, maybe go for 10. One of the ideas is that, each MSEM single is a "jump" with rest in between.
- if you move MSEM out of day 6, maybe just add in some more glute work (single leg glute bridge / glute machine / BSS / reverse lunge) and add in some TKE's on a leg extension (high rep, very controlled, making sure to get a great VMO contraction).
- i was going to mention double arm plate swings but you already have KB swings and such.
my 2 cents.
pc man!
13009
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: November 05, 2015, 11:16:44 pm »13010
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: November 05, 2015, 08:29:46 pm »
diego estrada 5 mi run
<a href="http://www.youtube.com/watch?v=RDXU44lJxoE" target="_blank">http://www.youtube.com/watch?v=RDXU44lJxoE</a>
13011
800m+ Running and/or Conditioning / Misc Running Videos
« on: November 05, 2015, 08:29:27 pm »
misc stuff
13012
800m+ Running and/or Conditioning / Re: variation in foot strike -- maybe the best way?
« on: November 05, 2015, 08:28:54 pm »
read this post long ago, but just re-read it.. good stuff
13013
800m+ Running and/or Conditioning / Re: really nice running calculator
« on: November 05, 2015, 06:31:03 pm »13014
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: November 05, 2015, 12:03:11 am »
11/04/2015
sleep = 8 hr
bw = 169
soreness = none
aches = none
injuries = right 5th metacarpal - trigger finger (this morning, slightly)
Food
- orange juice
Session: Afternoon
run:
- 11:22 - 12:45
- this should have been much earlier but slept too late & woke up too late
- pace: slow/relaxed
- shoes: saucony
- lots of running on grass
- ran up this big hill (huge hill for florida, ~50 feet or so maybe? it's probably one of the biggest hills in florida, other than land fills.. hah)
- long sleeve shirt
- felt great
Food
- 6 egg sandwich with spinach and gorgonzola
- orange juice
- pickle
- 2 bananas + watermelon
Session: Evening
S1: jump rope
- 3 x 500
- fast
S1: tons of random bodyweight stuff
- 3 x stuff
- pushups, dips, pullups, handstand holds, glute bridges (double = easy, single = hard (not good)), pullup holds, core stuff etc
- just all mixed in randomly, only 3-4 exercises (not all of that at once)
jump rope:
- 5 x 500
-- fast
- 1 x 1000
-- moderate
^^ felt really good/bouncy/light.
Food
- tons of propel
- tons of le croix
- heaven
Food
- rice and beans with jalapeno
- 5 mini spring rolls
- 2 greek yogurts
Food
- chocolate soy milk
feel great!
i'd like to start getting in more long+slow (~2+ hr) runs on maybe wednesday/saturday/sunday morning. But, I shouldn't be doing these in the afternoon, it definitely needs to be early morning. This would be a good complement to my faster/short runs + jump rope in the evening on ~monday/tuesday/thursday/friday. I like that.
Also want to push myself more in the bodyweight exercise arena; mess around with some new stuff.. try to improve more of that "gymnastic style strength".
pc!
sleep = 8 hr
bw = 169
soreness = none
aches = none
injuries = right 5th metacarpal - trigger finger (this morning, slightly)
Food
- orange juice
Session: Afternoon
run:
- 11:22 - 12:45
- this should have been much earlier but slept too late & woke up too late
- pace: slow/relaxed
- shoes: saucony
- lots of running on grass
- ran up this big hill (huge hill for florida, ~50 feet or so maybe? it's probably one of the biggest hills in florida, other than land fills.. hah)
- long sleeve shirt
- felt great
Food
- 6 egg sandwich with spinach and gorgonzola
- orange juice
- pickle
- 2 bananas + watermelon
Session: Evening
S1: jump rope
- 3 x 500
- fast
S1: tons of random bodyweight stuff
- 3 x stuff
- pushups, dips, pullups, handstand holds, glute bridges (double = easy, single = hard (not good)), pullup holds, core stuff etc
- just all mixed in randomly, only 3-4 exercises (not all of that at once)
jump rope:
- 5 x 500
-- fast
- 1 x 1000
-- moderate
^^ felt really good/bouncy/light.
Food
- tons of propel
- tons of le croix
- heaven
Food
- rice and beans with jalapeno
- 5 mini spring rolls
- 2 greek yogurts
Food
- chocolate soy milk
feel great!
i'd like to start getting in more long+slow (~2+ hr) runs on maybe wednesday/saturday/sunday morning. But, I shouldn't be doing these in the afternoon, it definitely needs to be early morning. This would be a good complement to my faster/short runs + jump rope in the evening on ~monday/tuesday/thursday/friday. I like that.
Also want to push myself more in the bodyweight exercise arena; mess around with some new stuff.. try to improve more of that "gymnastic style strength".
pc!
13015
Pics, Videos, & Links / Re: beast
« on: November 04, 2015, 10:56:30 pm »https://www.facebook.com/tom.martin.79274089/videos/10102226840747069/
300kg deadlift x 10 @ 100kg
https://www.facebook.com/tom.martin.79274089/videos/10102232015362099/
350kg x 3 (3.5x bw) Wtf this guy...lives a few miles from me...insane
in his younger, lighter days he ran 10.53 in the 100 and 6.73 in the 60. freak.
damn
13016
Football / Painkillers in the NFL: Kyle Turley on Playing Numb
« on: November 04, 2015, 05:39:18 pm »13017
Football / Re: A whole bunch of college football plays and sh*t
« on: November 04, 2015, 01:20:18 pm »http://campusinsiders.com/network/cfp/videos/michigans_goal_line_stand_preserves_win_over_minnesota_2015_11_01_03_48_15
that game stressed me the out beyond belief. but we fucking stoned 'em at the goal line with time expiring. win>loss.
crazy finish. i like the call though, gutsy.. just going for the win.
mich fans have had a rollercoaster of a season so far.
13018
Futbol (soccer) / Drew Carey - Seattle Sounders FC
« on: November 04, 2015, 01:18:15 pm »
pretty cool.. was surprised at the energy these seattle fans are bringing to MLS games, reminds me of hardcore futbol fans overseas.
<a href="http://www.youtube.com/watch?v=RaSzdI1KGGw" target="_blank">http://www.youtube.com/watch?v=RaSzdI1KGGw</a>
13019
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: November 04, 2015, 09:33:51 am »
long slow runs are underrated by most amateur runners:
http://runnersconnect.net/running-training-articles/wrong-long-run-pace/
http://runnersconnect.net/running-training-articles/wrong-long-run-pace/
13020
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: November 04, 2015, 09:33:29 am »
this is how i feel currently (i'm not at my best running weight):
http://www.runnersworld.com/race-training/your-fastest-weight
http://www.runnersworld.com/race-training/your-fastest-weight