Adarq.org

10/25/2015

sleep = 8 hours

bw = 170
soreness = none
aches = none
injuries = none

(at night)
soreness = hamstrings, calves
aches = left shin (minor splintish), ankles, right knee, back



Food

- orange juice



Session: Morning

run:
- ~3.4 mi
- super slow but faster than yesterday
- i feel worthless running in the morning, must conquer

tennis:
- ~2.5 hours
- against the wall
- TONS of serves, hit a real nice groove, was cranking out some nice power
- forehand was very powerful, getting a nice whip motion going



Food

- orange juice
- fruit
- greek yogurt



Food

- 1 slice of pizza
- 1 small piece of garlic bread
- water + lemon (i drink alot of this)



Session: Evening

run:
- ~3.4 mi
- fastest i've run in a long time
- entire run on midfoot/ball of foot, basically just "sprinted"

neutral grip pullups:
- BW @ 9

parallel bar dips:
- BW @ 5

chinup iso hold at the top:
- BW @ ~30s

atg squat hold, hip/low back mobility

single leg squat:
- BW @ 8 each



Food: Dinner

- some pizza
- big salad: spinach, bleu cheese, carrots, mushrooms, green pepper, balsamic vinaigrette



Session

- stretching

It started off a little slow, but later on crawford changed stance and bang, knockout at the end of round one. then he started picking up the pace, that guy is mean, aggressive and very observative if that is the right word as he times and opportunifies his punches and a wonderful stoppage.

great performance by crawford, him facing pacquiao would be aggressive vs speed aggressive awkward power
but would a good performance as the styles match.

agreed. meant to create a thread for this last night, another impressive performance from crawford.

jean had his number in the first round, until crawford switched southpaw. Instantly the fight changed. That's some serious versatility. Man he's such a "long fighter" too, especially for 140, very dangerous. That might be a bad matchup for pac, but i'd love to see it. Hope it gets made. Crawford definitely gets "bored in there" (similar to GGG), took some nice shots from jean, but didn't seem to phase him at all.

IMHO, Crawford is the total package. Every fight I get more impressed with him. Great defensive ability, great jab, solid power, aggressive/mean, good chin, ability to fight orthodox and southpaw... dangerous.

some good boxing on nov 7.. bradley / rios, and lomachenko is fighting!

pC!

10/23/2015

sleep = 8 hours

bw = 170
soreness = none
aches = none
injuries = none



Food

- orange juice



Session: Morning

jog, jump, and sprint:
- 3.4 mi
- slow run.. need to run more in the morning; feel like crap
- jumps: L-SLRVJ = 10'5
-- quad cramped up again around jump 5.. I stop when I feel it

MR halftucks:
- in place, to failure
- in place side to side, to failure
- in place forward to backward, to failure

neutral grip pullups:
- BW @ 8

parallel bar dips:
- BW @ 7

single leg ankle hops:
- in place, side to side, to failure
- in place, front to back, to failure

chinups:
- BW @ 8

parallel bar dips:
- BW @ 6

MR tuck jumps (forcing knees up):
- in place, to failure
- in place side to side, to failure
- in place forward to backward, to failure

pullups:
- BW @ 6

parallel bar dips, knees up:
- BW @ 5
- these were tough, i like them

single leg ankle hops:
- in place, side to side, to failure
- in place, front to back, to failure



ya!!!! reactive work felt great.



Food

- foot long veggie sub
- chips
- 3 cookies



Food

- greek yogurt
- soy milk



Session: CANCELED

wanted to practice tennis, but it was pouring rain.



Food: Dinner

- kefir
- two PB sandwiches
- some stacys pita chips

some old vids when I was experimenting with combining reactive exercises + basketball drills/skills. Some of these exercises I really like, some are possibly useless.

I really like the light drills, mostly the light single leg + form shooting drills. I also like the single/double leg bounds into layups.


Light

single leg ankle hops while form shooting:

<a href="http://www.youtube.com/watch?v=3l1YuE638yA" target="_blank">http://www.youtube.com/watch?v=3l1YuE638yA</a>

<a href="http://www.youtube.com/watch?v=QKyfSqGIl8s" target="_blank">http://www.youtube.com/watch?v=QKyfSqGIl8s</a>

<a href="http://www.youtube.com/watch?v=KxjufUz5gSc" target="_blank">http://www.youtube.com/watch?v=KxjufUz5gSc</a>

double leg hops while form shooting:

<a href="http://www.youtube.com/watch?v=0AQ97ts2gv4" target="_blank">http://www.youtube.com/watch?v=0AQ97ts2gv4</a>

single leg linear hops into layups:

<a href="http://www.youtube.com/watch?v=Mwgxz4UEB2M" target="_blank">http://www.youtube.com/watch?v=Mwgxz4UEB2M</a>

single leg linear hops with dribble, into layups:

<a href="http://www.youtube.com/watch?v=WC6rxhDOInA" target="_blank">http://www.youtube.com/watch?v=WC6rxhDOInA</a>

dno

<a href="http://www.youtube.com/watch?v=-sTA8BEZpOE" target="_blank">http://www.youtube.com/watch?v=-sTA8BEZpOE</a>

dno: hip flexor dribbles? some kind of A-Skip dribble possibly too

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

backwards, forwards, & lateral single leg dribbling

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

backwards, crossover dribbling:

<a href="http://www.youtube.com/watch?v=biwJyEzO08c" target="_blank">http://www.youtube.com/watch?v=biwJyEzO08c</a>

single leg dribbling in place:

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

single leg dribbling in place, lateral hops:

<a href="http://www.youtube.com/watch?v=MmKZ79Hd1jM" target="_blank">http://www.youtube.com/watch?v=MmKZ79Hd1jM</a>

<a href="http://www.youtube.com/watch?v=fytO4r3F95k" target="_blank">http://www.youtube.com/watch?v=fytO4r3F95k</a>

squat hops + dribbling:

<a href="http://www.youtube.com/watch?v=R_J8KacjpI4" target="_blank">http://www.youtube.com/watch?v=R_J8KacjpI4</a>



Moderate

single leg hops all over the court + shooting:

<a href="http://www.youtube.com/watch?v=q4DGzkZmzKk" target="_blank">http://www.youtube.com/watch?v=q4DGzkZmzKk</a>

rebounding single leg jumps in place, with dampening hop:

<a href="http://www.youtube.com/watch?v=xoz3Ih6D6nY" target="_blank">http://www.youtube.com/watch?v=xoz3Ih6D6nY</a>

rebounding single leg jumps in place:

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

rebounding double leg jumps in place:

<a href="http://www.youtube.com/watch?v=mpw5mcKV72o" target="_blank">http://www.youtube.com/watch?v=mpw5mcKV72o</a>

multi lateral hops into layup:

<a href="http://www.youtube.com/watch?v=odt6JRS5pyo" target="_blank">http://www.youtube.com/watch?v=odt6JRS5pyo</a>

MR halftucks to layup:

<a href="http://www.youtube.com/watch?v=jKhIPosiA10" target="_blank">http://www.youtube.com/watch?v=jKhIPosiA10</a>




Heavy

double leg bounds (linear, lateral) to layups:

<a href="http://www.youtube.com/watch?v=xryQmzgR5jI" target="_blank">http://www.youtube.com/watch?v=xryQmzgR5jI</a>

<a href="http://www.youtube.com/watch?v=5d5BaS9SVNM" target="_blank">http://www.youtube.com/watch?v=5d5BaS9SVNM</a>

linear stiff leg ankle hops to layup:

<a href="http://www.youtube.com/watch?v=QN3JopHv5RM" target="_blank">http://www.youtube.com/watch?v=QN3JopHv5RM</a>

single leg sprints:

<a href="http://www.youtube.com/watch?v=PYeop0jgg4c" target="_blank">http://www.youtube.com/watch?v=PYeop0jgg4c</a>

single leg bound to layup:

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

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



lol

sick3nin v3nd3tta h0ps:

<a href="http://www.youtube.com/watch?v=vZ51fXQe3EY" target="_blank">http://www.youtube.com/watch?v=vZ51fXQe3EY</a>

something in my right knee "popped" last night when reaching over my bed weird to pull up the sheet.. afterwards i'm walking around, knee feels brand new. a gift from the dunk gods.

edit: feels great even after sleep + waking up.

it'll probably go back to normal in a few, as i'm about to run.. but if somehow it stays this way, i'll be beyond happy.

 

squatdr certified CoC 3.5:

http://www.ironmind.com/news/Alan-Barch-Jr.-Certifies-on-the-Captains-of-Crush-No.-3.5-Gripper/

3.5 CoC crush is very beast.

take this with a grain of salt as i am basically a level 2.5 player, but there is no feeling like getting on top of and whipping the shit out of a two-handed backhand. better than a good serve, better than a forehand winner, better than spiking an OH volley. i love it.

ha nice. I have a single handed backhand but i've been getting used to the form of a double handed backhand. I was hoping to hit against the wall this weekend and try it out. Feels really nice so far, but I havn't actually hit with it yet.

pc!

With this new approach to nutrition, how's it going?  I'm sure eating that way feels great conditioning wise and all the running you do, but are you going to be doing the same when you start lifting more?

ya i'm not sure yet.. as you can see i havn't been lifting alot lately. It's somewhat the consequence of so much tennis and running. Not sure when I'm going to supplement lifting back into my routine; I know I wanted to at least maintain my 10-20 rep squat while doing all of this stuff, but so far I havn't. I'm pretty much trying to listen to my body and adapt to all of this consistently high volume of (sport specific) training.

Or are you gonna eventually up the protein intake?  Just from what it looks like, you seem to not even be close to 1g/lb of BW in protein?

Ya I havn't been counting any of the macros, but i've suspected i'm not getting the standard protein intake. I'm ok with "shrinking" right now, so it's not much of a worry. The biggest worry is recovery & fat loss. My measurement right now is whether or not i'm able to keep doing my runs (at maintenance or improving intensity) and being able to practice tennis intensely. If I start breaking down more, i'll def need to up all of my macros. Eventually i'll need to carb-load more to really up the intensity of my runs.

fwiw, when I trained boxing way back (before I journaled etc), I was eating very light (lacked protein for sure); yet somehow I was a machine. This seems to be a pattern with me. When dunking I also ate light, but I often used protein supplements to get the extra protein; also ate lots of eggs, & got lots of carbs from bananas.

so ya i'm definitely going about this less scientifically, more by feel.

pc man