Adarq.org

Current WR:

<a href="http://www.youtube.com/watch?v=QSSBtxvd5BI" target="_blank">http://www.youtube.com/watch?v=QSSBtxvd5BI</a>

So much beast, last lap is 58s. That's right, after 11,5 all out laps he can pull a <1m 400m finish.

ya man these current WR's are insane. mind boggling.

interesting: at the end, the interviewer asks "how's this possible without a pace maker?". unfortunately he didn't really give an answer due to language issues. curious to know his answer on that. maybe google will reveal something later.

i'd really like to get an official ~15m 5k at some point.

nice full race video for a ~15:20 5k result:

<a href="http://www.youtube.com/watch?v=BaRpry_T-L8" target="_blank">http://www.youtube.com/watch?v=BaRpry_T-L8</a>

11/02/2015

sleep = 7.5 hours
bw = 168
soreness = glutes a little
aches = right 5th metacarpal slightly, right 2nd metatarsal slightly (callous)
injuries = none



Food

- orange juice



Session: Morning

tennis:
- 2.5 hours
- hit forehands mostly with a full western grip, i like it



Food

- 1 glass gatorade
- 5 eggs sandwich on multigrain bread, with bleu cheese crumbles
- some watermelon + pineapple
- banana



Session: Evening

run:
- ~3.5 mi
- felt great, very bouncy, pretty fast
- shirtless
- ran 2/3 using heel->toe
- ran 1/3 using midfoot
- shoes: saucony

jump rope + bodyweight exercises supersets:
- bodyweight exercises done prior to the jump rope set
- AF = Almost Failure.. stop prior to last 1-2 "struggle reps"
- ~2-3 min rest between sets

- S1-S6: jump rope @ 6 x 300 , really pushing the pace on the turns
- S1: dead hang neutral grip pullups: 1 x AF
- S1: parallel bar dips: 1 x AF
- S2: dead hang chinups: 1 x AF
- S2: parallel bar dips: 1 x AF
- S3: dead hang pullups: 1 x AF
- S3: parallel bar dips: 1 x AF
- S4: dead hang neutral grip pullups with hips flexed (more core): 1 x AF
- S4: parallel bar dips with hips flexed (more core): 1 x AF
- S5: dead hang neutral chinups with hips flexed (more core): 1 x AF
- S5: parallel bar dips with hips flexed (more core): 1 x AF
- S6: dead hang wide grip pullups with hips extended + knees flexed: 1 x AF
- S6: parallel bar dips with hips extended + knees flexed: 1 x AF

cold shower + ice cold le croix :F



^^ great session



Food

- 2 bananas
- chicken breast + leg
- a few potato chips
- corn
- coconut water
- 3 mini egg rolls
- a few chocolates



Food

- chocolate soy milk
- greek yogurt



felt pretty good today..

gn!

I miss running in my vibram's, but i'm going to stay away from them. Nothing feels better (well except for that night or day after when your feet sometimes get scary achy out of nowhere), other than possibly running completely barefoot. I stopped running in my vibram's shortly after a huge thorn went right through them and impaled my foot, eh. Just too much to worry about. They definitely helped me in the prolonged midfoot running department, more so than I think i've ever experienced in my spikeless track flats. So i've taken some of those adaptations and lessons learned to my XC flats.

I prefer running in my spikeless flats (XC shoes); very strong soles, very light, very comfortable when running mid foot, feel so much safer, can run faster.

When I used to try and run midfoot in "traditional jogging shoes" (way back, in say 2004-2007), I'd get calf soreness for literally 5-7 days. To the point where initially I couldn't even walk. It was so brutal. Needless to say I didn't become a midfoot runner back then. I grew up as a heel striker with heavy shoes, so prolonged midfoot running just destroyed me. I still have to be careful with it, but soreness only lasts a day or so and it's not extreme.

my random personal experience 2cents

!!

great work on these sprints.. being admittedly out of shape and committing to these 150-300m sprints is no joke. out of shape 400's just make you wish you were dead.

keep it up@!!$

eventually we need jump rope, sprint, and hunched over sucking wind icons for these posts.

 

This is the rope I have:

Buddy Lee Rope Master

http://www.buddyleejumpropes.com/Buddy-Lee-Jump-Ropes-Rope-Master-p/bl-roperm.htm

It's pretty fast.. it's never "come apart" when I mess up with it. Has nice long handles for a variety of grips.

bss for singles reminds me of frank yang's crazy bad form bss from his training montage vids from way back (IIRC).

definitely echo vag & lbss.. lighten those BSS's up and hit 6-8 reps until your glutes/hams/quads fall off (with good form).

Just ask yourself what you're trying to achieve with singles on BSS? Even for squat, what's the objective? If you are doing submax squat singles, ie, 80-95% and working on speed, or trying to achieve some kind of stim, then that's a decent objective. As for BSS, you could technically focus on speed (with lighter loads). STIM would better be achieved by something bilateral like squat. So those are a few use cases for doing singles @ submax percentages.

For the most part though, the best use case for unilaterals is just good old fashioned general strength, hypertrophy, and creating a greater stimulus for stabilizers (muscles responsible for stability of the ankle, knee, torso). All of that can be trained just fine in the 5-12 rep range.

When your glutes completely die at ~6 reps, good stuff.

pC!