1411
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 17, 2020, 10:20:11 am »
why so heavy? quitting smoking?
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1412
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: January 17, 2020, 10:18:42 am »
eric cressey says: needs more pulling volume.
1413
Football / Re: 2019-2020 NFL Season
« on: January 17, 2020, 10:17:35 am »
cops are the biggest fucking snowflakes on earth. suck it up, buttercup. you're in a fucking locker room full of young men who are celebrating.
also, death to the NCAA, etc.
also, death to the NCAA, etc.
1414
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 17, 2020, 10:15:17 am »
haha, well, i'm glad someone enjoyed it. my gf had done a brutal core workout the day befor so she was not sympathetic. 
- warm up treadmill run x 2 km
- mobilizations
- squat 80 x 5,5,5
better. still a wee bit sore in the upper hamstrings. this was not hard, thank fucking god. also noticed a little niggle in my left hamstring that appears on the eccentric portion sometimes. something to be careful with. on the plus side, shoulders are loosening up and readjusting to supporting the bar.
- bench 60 x 5,5,5
still relearning the movements. first two sets easy-breezy, did my setup wrong on the third set. light weight so it was not hard, but noticed the difference in stability.
- pull up x 5,5,6
- pallof press x 10,10
- leg lower x 10,10
- stretch
okay then. onward and upward.
- warm up treadmill run x 2 km
- mobilizations
- squat 80 x 5,5,5
better. still a wee bit sore in the upper hamstrings. this was not hard, thank fucking god. also noticed a little niggle in my left hamstring that appears on the eccentric portion sometimes. something to be careful with. on the plus side, shoulders are loosening up and readjusting to supporting the bar.
- bench 60 x 5,5,5
still relearning the movements. first two sets easy-breezy, did my setup wrong on the third set. light weight so it was not hard, but noticed the difference in stability.
- pull up x 5,5,6
- pallof press x 10,10
- leg lower x 10,10
- stretch
okay then. onward and upward.
1415
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 15, 2020, 12:11:33 pm »
DOMS, bro. DOMS.
- warm up treadmill run x 2 km
- warm up mobilizations: hips, shoulders, wrists
- squat x ABORT
soreness such that this started to feel like a bad idea at 60kg and downright dangerous at 80kg. hamstrings in particular just did not feel stable or strong. quads also pretty sore. not mad about warming up and trying, though. the soreness will dissipate with time and persistence.
- DL x SKIPPED
see above.
- pull up x 5,5,5
LOLOLOLOLOLOLOLOLOLOL. last set to TF. a little sore but nothing like my legs.
- core circuit x 2
-- plank x 30s
-- russian twist +10kg x 10
- stretch
christ. baby steps, i guess.
- warm up treadmill run x 2 km
- warm up mobilizations: hips, shoulders, wrists
- squat x ABORT
soreness such that this started to feel like a bad idea at 60kg and downright dangerous at 80kg. hamstrings in particular just did not feel stable or strong. quads also pretty sore. not mad about warming up and trying, though. the soreness will dissipate with time and persistence.
- DL x SKIPPED
see above.
- pull up x 5,5,5
LOLOLOLOLOLOLOLOLOLOL. last set to TF. a little sore but nothing like my legs.
- core circuit x 2
-- plank x 30s
-- russian twist +10kg x 10
- stretch
christ. baby steps, i guess.
1416
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 13, 2020, 02:05:18 pm »
alright, draft new goals for end of february (six weeks):
1. squat 112.5 x 5
2. DL 130 x 5
3. bench 80 x 5
4. pull up x 15
gonna do basically starting strength with pull ups rather than rows as the main pulling exercise. i'll do kroc rows as a supplement on DL days.
M: squat 5,5,5; bench 5,5,5; pull ups x5,5,F; core circuit (plank variations, prone windshield wipers, pallof presses, suitcase carries)
W: squat 5,5,5; DL 5; pull ups x 5,5,F; kroc rows; core circuit
F: squat 5,5,5; bench 5,5,5; pull ups x5,5,F; core circuit
two runs per week totaling 25km+ to make it easier to transition back to cardio gainz once i shift focus back away from lifting.
i'm on the fence about whether to try to gain a little weight back. this would require deliberate effort on my part. two slices of toast with peanut butter and honey and a glass of milk worked okay when i was 25. i'd like to be running under 19 at, like, 78kg rather than 74. and, more to the point, running under 19 while squatting 2x bw. for now, i won't do anything special about diet. but i'll play it by ear as i go.
let's see how far i get in six weeks. hopefully i can hit those numbers and then transition to running 50-55 km per week with one weight lifting and maybe light plyo/power day.
1. squat 112.5 x 5
2. DL 130 x 5
3. bench 80 x 5
4. pull up x 15
gonna do basically starting strength with pull ups rather than rows as the main pulling exercise. i'll do kroc rows as a supplement on DL days.
M: squat 5,5,5; bench 5,5,5; pull ups x5,5,F; core circuit (plank variations, prone windshield wipers, pallof presses, suitcase carries)
W: squat 5,5,5; DL 5; pull ups x 5,5,F; kroc rows; core circuit
F: squat 5,5,5; bench 5,5,5; pull ups x5,5,F; core circuit
two runs per week totaling 25km+ to make it easier to transition back to cardio gainz once i shift focus back away from lifting.
i'm on the fence about whether to try to gain a little weight back. this would require deliberate effort on my part. two slices of toast with peanut butter and honey and a glass of milk worked okay when i was 25. i'd like to be running under 19 at, like, 78kg rather than 74. and, more to the point, running under 19 while squatting 2x bw. for now, i won't do anything special about diet. but i'll play it by ear as i go.
let's see how far i get in six weeks. hopefully i can hit those numbers and then transition to running 50-55 km per week with one weight lifting and maybe light plyo/power day.
1417
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 13, 2020, 01:43:48 pm »
first gym session since 2017 was a humbling experience, although a bro congratulated me for putting "big weight" on the bar. it was 100kg. smh.
- warm up treadmill run x 2km
- warm up mobilizations: hips, shoulders, wrists
- squat: worked up to 100 x 4
deliberately not max effort but this was challenging. wow. right shoulder a little tight.
- DL: worked up to 120 x 1
legs felt a little toasty after the squatting so i didn't push this at all. did one warm up rep at 70 and then a reasonably challenging but not ME one at 120.
- bench: worked up to 70 x 5
- pull up x 8
- hanging leg raise x 10
- stretch
i'm gonna be sore tomorrow. i knew i'd gotten weaker but this was a serious reality check. i squatted 225 x 5 the very first time i ever learned how to squat. back to square zero. OTOH, pretty sure i can still squat 1.5x bw (which would be ~112kg right now) after three years of detraining on it. so not totally hopeless.
the gym is always rammed, including lots of people very seriously using the bars, racks, and platforms. had to work in for everything, but that's okay.
- warm up treadmill run x 2km
- warm up mobilizations: hips, shoulders, wrists
- squat: worked up to 100 x 4
deliberately not max effort but this was challenging. wow. right shoulder a little tight.
- DL: worked up to 120 x 1
legs felt a little toasty after the squatting so i didn't push this at all. did one warm up rep at 70 and then a reasonably challenging but not ME one at 120.
- bench: worked up to 70 x 5
- pull up x 8
- hanging leg raise x 10
- stretch
i'm gonna be sore tomorrow. i knew i'd gotten weaker but this was a serious reality check. i squatted 225 x 5 the very first time i ever learned how to squat. back to square zero. OTOH, pretty sure i can still squat 1.5x bw (which would be ~112kg right now) after three years of detraining on it. so not totally hopeless.
the gym is always rammed, including lots of people very seriously using the bars, racks, and platforms. had to work in for everything, but that's okay.
1418
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 13, 2020, 03:59:30 am »1419
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 11, 2020, 12:46:23 pm »
lost the week to work -- especially having to recreate a bunch of work, fucking microsoft -- and then had a gnarly headache yesterday. am somewhat detrained, but that's to be expected.
- run 11.8 km in 1:01:03
deliberately slowed down but not too much, 5:10 pace. meant to run farther but felt iffy so cut it a little early. quads felt a bit stiff throughout, especially right. calves pretty tight after. did some extra stretching.
- run 11.8 km in 1:01:03
deliberately slowed down but not too much, 5:10 pace. meant to run farther but felt iffy so cut it a little early. quads felt a bit stiff throughout, especially right. calves pretty tight after. did some extra stretching.
1420
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: January 10, 2020, 03:56:24 am »
that photo of your grandfather is super cool, i mean just that you have it.
1421
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 07, 2020, 06:34:21 am »
definitely seems like you made the right call. nonstop dog barking and neighbors who are unreasonable about it would send me around the bend.
1422
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 06, 2020, 09:51:15 am »
today is two years since my brother killed himself. hard to believe it's been that long already. gonna spend some time this evening skyping with my parents and other brother. no workout.
on a lighter note, i'm taking the occasion to back through some old things i wrote, in the months after he died, and came across some found poetry i pulled from this forum. i'm pretty sure it's from scooby's journal. it's verbatim, no edits of any kind, i only added line breaks. enjoy:
on a lighter note, i'm taking the occasion to back through some old things i wrote, in the months after he died, and came across some found poetry i pulled from this forum. i'm pretty sure it's from scooby's journal. it's verbatim, no edits of any kind, i only added line breaks. enjoy:
Quote
I wish, I mean, I hope
no
those word is not strong enough.
I must regroup myself now, now
that half of 2018 is gone. I must
pick up the pace and finish
2018 in a strong way.
This is a message to myself
on 180608, a Friday afternoon
where I slacking/recovering from
my exam 2 days after finishing it.
It will be raining for the next 7 days or so.
1423
Reading, Books, & Sheeit / Re: Book Journal
« on: January 06, 2020, 07:33:37 am »
^^^ that book rules.
1424
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 05, 2020, 02:11:43 pm »
- run 10.22 km in 47:45
another 10k "PR", lol. ran without checking watch on the walthamstow loop. felt stiff.
- stretch
did shoulder dislocated and GMB wrist mobilization as well.
another 10k "PR", lol. ran without checking watch on the walthamstow loop. felt stiff.
- stretch
did shoulder dislocated and GMB wrist mobilization as well.
1425
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 05, 2020, 02:03:17 pm »Been off adarq for a while, just saw your 5k is 19.42 also - big congrats!
Race to sub 19?
(ps not been in London for a while but will be at somepoint in the near future if you're still up for some runs)
no doubt! just lmk when you're next in town. maybe we can coordinate with joe, as well, if he's healed up enough.
@adarq: i don't want to get hooked on max strength life. i mean to give it like two months -- the two coldest months of the year, more or less -- and see where i get to before shifting back to run focus. and i'm not planning to give up running altogether. i'll treat it more like a strength block for running than a full-on shift to powerlifting.
sub-19 would have been good for third in my last race, rather than the seventh place i got. winner ran 16:50, runner-up 17:32, both probably out of reach for the foreseeable future but that's okay.