Adarq.org

Date: 22/08/2017
Soreness: none back fatigue
BW: 62.6kg

Warm up
   walk up hill 20min
   activation and mobility drills

Workout
   BB Jump Squats 30kg 3 x 5
   Half squats 80kg x 3, 120kg x 3 x 7
   Calf raises 80kg x 5, 120kg x 3 x 20
   Progressive depth squats pin 9 x 5, pin 10 x 3, pin 11 x 3  - (failed to continue as when placing it on safety pins you have to focus on
                                                                                          tightening core and for less than a second loosened and it became hard and it was
                                                                                          hard to lift from that position so I stopped.
  RDL 60kg 3 x 5 (ran out of time damn)

Cool down
   stretch
   down hill walk

Commentary
The gym was new so took time to get used to as pins don't have numbers any more, so will have to get used to it, unsure how much a half squat depth really is so I estimate. But it was an ok session.

Tyson just destroying the heavy bag, but if you look at the guy at the back at the early part of the video on the speed bag, lmao, does he know how to use it lol.
<a href="http://www.youtube.com/watch?v=Y_SyPf0QhxQ" target="_blank">http://www.youtube.com/watch?v=Y_SyPf0QhxQ</a>

Quote from: LBSS on August 21, 2017, 03:45:33 am

just inspired me to look up WR for 20km (12.4mi) race walk. it's 1:16. that is insane. like a 6:08 min/mi pace. 

ya dude, that stuff is crazy .. they use that wormy looking speed walking form, i've never even tried it and don't intend to.. i've heard those dudes have lots of hip problems - but that could be b.s.

i have no idea how i'll even hit 5 mph which is like barely under sub 12 I think .. sub 10 min/mi sounds impossible. lmao.

What I am *really curious* about, would be how fast those people can walk using a "normal form". Or maybe I don't know enough about how speed walking works, but i'd suspect there's a pace that you can hit before rotating your hips all "weird". Here's a decent video I just found:

<a href="http://www.youtube.com/watch?v=W1sxFgTUbWo" target="_blank">http://www.youtube.com/watch?v=W1sxFgTUbWo</a>

I mean would they hit ~8 min/mi without the hip rotation? if so that's still absolutely flying. The straight leg doesn't look weird to me, there's just some unnatural looking hip movements going on which seems deliberate - not a result of one foot in front of the other, or a locked leg. I'd love to see how fast one of these elite speed walkers could go by using a "normal walking gait". I imagine it would still be very fast.



Also: Kipchoge basically ran 26.2 miles in the time I walked 9.1 miles last night...  

peace!

It was interesting to see this in the diamond league in birmingham, your last sentence reminded me of this.

Glad to see bosworth happy, I felt sorry for his walking race when he was disqualified he was really upset.
<a href="http://www.youtube.com/watch?v=LCkq6hi7eYU" target="_blank">http://www.youtube.com/watch?v=LCkq6hi7eYU</a>

Wow that was quick, the first ko ok, but second body shot was so precise and looked painful, I couldn't see the left hook connect maybe it did but the followed seemed to have got him in the solar plex body again just about as gap was small between his arm guard. But he couldn't get up.

Now crawford the undefeated and undisputed junior welterweight champion of the world. impressive. Indongo just came in swinging alot making himself open to counters and crawford saw the body shot open too.

You can see the body shot land in the video below. 2:56 onwards.

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

nice.

lol
 

Quote from: seifullaah73 on August 18, 2017, 05:39:00 pm

Some good questions by stephen smith, but mayweather fails to satisfy in answering them.

<a href="http://www.youtube.com/watch?v=02_9Fnrgx_w" target="_blank">http://www.youtube.com/watch?v=02_9Fnrgx_w</a>

nice thanks!

dno man I thought he mostly gave some great answers.. when he did skate around some questions it was obvious & I actually cracked up a bit, like when he was acting like he lost a step & who knows how this fight will turn out.. that was funny & you could see him trying not to crack up.

his answer about Floyd vs Berto compared to Pac vs Horn was great. His rant about Conor using the Floyd blueprint yet people love Conor & hate him was great. Him talking about being an American, loving this country, rising out of the hood - American dream was good. Talking about health #1, family #1. Calling out DLH was expected & solid. When he reminded Smith that his last KO was Ortiz, that was funny.

lots of other things to mention but that's what I remember. good interview, I liked it.

pc!

I meant his attempt at answering questions as to why he is fighting connor mcgregor who has never fought professionally and he is fighting floyd mayweather tbe, why he deserves it, especially when he says he has never lost standing but on his back lol, funny to see him mention that nate diaz wobbled him and other things, the other's were good, but he will never be able to convince me why mcgregor is worthy of fighting him.

np.

sick

<a href="http://www.youtube.com/watch?v=Ggq0ZTuPB3c" target="_blank">http://www.youtube.com/watch?v=Ggq0ZTuPB3c</a>

I don't know why, but I read it as sister's wave pool and then I realized it was slater's wave pool lol when I was in the thread. That's awesome.
ever thought of surfing?

I like those pogo jumps, I can get high with them too. But since it's a plyometric exercise, it does pain my shins because I don't have the strength requirements, which I heard was that you had to squat 1.5 x bw to be able to qualify to do plyometrics safely.

But it's really fun to do these as well, maybe it's the kenyan blood in me. 

Date: 17/08/2017
Soreness: had doms from previous kettlebell workout.
BW: unknown

Warm up
    uphill walk
    activation and mobility drills

Workout
    12kg kettlebells in each hand switching lunge jumps 3 x 10 (5 each
 leg) - I go to lunge position, jump and switch legs in the air and
 land in lunge position, 1 rep, repeat.

   12kg kettlebells in each hand squat jumps 3 x 7
 
   12kg kettlebells in each hand run up steep steps with emphasis on
 driving off the back leg to get on to the second step and do this
 without stopping till the top (10 steps) walk down and go up, so go up
 steps 3 times, did this for 2 sets and last set without kettlebells.
 
   12kg kettlebell (held one kettlebell with both hands) did hip swings
 - where you swing the weight between legs and use hips to swing it
 forward 3 x 12,14,16
 
    12kg kettlebells in each hand calf raises on edge of step till heel
 reaches bottom of step below and till i tip toe to the top 2 sets x
 20, then did it single leg for 10 reps which was harder due to
 balance, but when you lean against wall it becomes easier so had to
 avoid leaning.
 
    12kg kettlebell in each hand single leg stiff leg romanian dead lifts
 3 x 12 each leg

Cool down
    stretches
    walk down hill

Comment
Saturday will be speed session then hopefully next week the gym should be finished and I can continue with my normal routine, which is the half squats again in place of the BSS, which I switch after every 4 weeks.