Adarq.org

Nice bw drop. looked through your log a bit to see previous history of weight. 160 -> 140 is pretty intense.

cool thanks!

160+ to 142 without much exercise, over ~6 months or so. mostly diet. way diff than usual.

also noticed this:

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- 40" RVJ (LR DLRVJ)
- 35" L-SLRVJ

your original vert goals were identical to mine!

Could you give me an opinion on maintaining lean strength while losing bodyweight and how they relate to athleticism? I am moderately strong right now at 190 (maybe 315 1RM BS) but would like to get around 170 with like a 355 1RM. I think my best BW:strength ratio is around 180:375 The actual strength numbers don't matter that much, just the explosiveness I get from them.

You think it would be better to drop to a more extreme 170 or a modest 185 and keep more strength if my end goal is overall athleticism (explosiveness, top speed, dlrvj, slrvj, hard change of direction and agility)? obviously I would be doing a lot more field work than strength work as well

i prefer the slow cut. with that, i'd just step up frequency a bit on the strength work. that formula always worked great for me. don't have to try to crush it in the weight room if the frequency is higher, and more frequent sessions help keep the LBM on while going into a caloric deficit etc.

190 to 170 is a big drop, so i wouldn't force it. 170 may be unrealistic right now - no idea. as long as you're taking it slow, you'll maintain or increase power/strength imho, either way being a relative power/strength increase.

i did something similar when dunking, 160 to 145 etc. just kept the frequency high (short lifting sessions) + moderate jump/sprint sessions, and cleaned up diet. always worked great for me.

pc!

Quote from: adarqui on October 14, 2019, 12:50:05 am

Quote from: Coges on October 13, 2019, 09:25:16 pm

Quote from: adarqui on October 13, 2019, 06:35:03 pm

Quote from: Coges on October 13, 2019, 06:17:36 pm

14/10/19

5.30am

Snatch-
Bunch of very basic drills. Working through this without much progression at the moment. Need to get something here.
3 x 30
Power Snatch-
2 x 40
2 x 50

Clean and Jerk (I love the idea of the squat jerk but realistically I need to be hitting the split from here)-
50 x 2
60 x 2

Squats- (last set cue of looking up and opening my mouth out of the hole. Straight up imitation of Chinese lifters. Bar felt like a feather on my back with that. weird)
70 x 3
110 x 3, 3, 2, 3 - all belted sets

Clean pull-
110 x 3
140 x 3, 2, 2, 1 - straps for all sets.forgot my belt on the second set here. Legs were toast after these.

BTN Push Press
50 x 4, 4, 2

10 mins stretching and done.

I'm balls deep in olympic lifting at the moment and it's very cool. Looking to line up a novice comp soon but not sure if I need to be part of a club first or something. Research to do.

*Edit- interesting observation this morning. Have been sneaking in a bulk the last few weeks. Ideally want to get to 100 and be a fairly 95. Currently sitting at 92 and still have top 4 abs. Two things happened this morning that confirm I'm on the right track. On way to gym I just felt a bit bigger. Firstly after my second set of squats at 110 random guy comes over, compliments me on form then starts asking for squatting advice. Never happened before in my life. Squats were looking good though. Secondly I was getting some decent eye attention from the females in the general area. This has happened before (obviously haha) but happens less to me in the gym given how many huge dudes workout there. Both good signs and a little extra juice to get me off to a good week.

lmao.

all good signs for swole life.

one day i will achieve 130 lb and receive absolutely no looks, just incredible speed. the dream.

Lol. I've never been anywhere near swole so that would be nice.

ya it'd be cool.

kenyan swole or nfl swole, both fun.

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I'll start calling you The Sleeper haha.

don't get the reference lool.

Easiest way to explain

https://en.wikipedia.org/wiki/Sleeper_(car)

ahhh slick. makes sense now lmao.

i have an old beater car. i've wanted to clean it up "internally" for years. kinda sleeper-ish come to think of it. dno.

pc!

damn Enoch almost went under 2:13 in Toronto.

biiig result.

https://www.sportstats.ca/display-results.xhtml?raceid=101896

Those pacemakers were pretty good. The pacers were really planned well; how they would switch and the formation.

Him running the race at around 4:34/mile for 2 hours just makes me laugh how crazy that sounds but when you look at other people try run that pace and how close to sprinting they are you can see how much eliud's build benefits him too, long bouncy strides. He runs so effortlessly when at the pace.

The speed would be at around 13mph.

yup. just over 13.1 mph. it's insanity.

i've been watching the 2016 rio marathon recently. so many in shape folks running along side the marathoners for a bit - some for several miles. so they must be running at 4:5X pace etc. was surprising. pretty cool tho.

must be so awesome to run that speed, that easily (for 13-26 miles).

Took it pretty easy over the last month. Went on a family vacation for the first time in years and was generally a glutton.
Now I am feeling it.

ahh nice.

where'd yall go?

16 October  2019

Bodyweight@session : ???
Soreness : still abductors. or is it hamstrings from uphill sprints?I don't know
Injuries/aches : none
Dew point : 16'C ( 19'C / 80%RH )

-Slow jog with some strides : 1.5KM @ 12' ( ~8'/km )
-TIME TRIAL 1500M : 7'1'' , destroys previous lifetime PR which was 8 minutes flat 
-Walk 500m
C1a: 200m uphill sprint @ 80%
C1b: walk back
-C1 info : 3 rounds
-Walk the remaining distance to make it 5K

TOTAL : 5km @ 37'

Cancelled 5K time trial as adviced by adarqui. Decided to do a 1500m one since it doesn't last long, i wanted some intensity. Then some buffered short sprints.
Last time i time-trialed 1500m was about 3.5 years ago, long before the 5K stuff. I was more into < 200m HIIT back then. Still i was chasing 1500m every now and then and couldn't get under 8 minutes, now almost broke 7. Crazy. Also, until 2 days ago my lone 1km PR was 4'42'' now i did 1500m at an average pace of 4'40''. Dew point was 16' too, pretty bad for hard running.
Ok, enough with the intensity, time to recover/taper. Today is a long very slow run and then 48 hours rest till the race.

ya solid move doing the 1500m instead.

awesome that's a solid PR! you're getting close to that consistent 9 mph.

17 October

Slow run 7km @ 52'10''

Humidity was over 80% again so sweated like crazy but it was an easy run as planned. HR a couple of minutes after stopping was 108bpm, nice.
Preparation done. Carrbing up today, light diet tomorrow, race tomorrow night.

Now the bad news : i got my number & chip and i am block 4. WTF!!!! those are supposed to be time-based blocks. Last year at the registration i gave an unofficial best time of 28 minutes and got block 1 , now i gave an official 25 minutes from the same event too and i go to 4??? This year over 20 thousand people have registered ( last year was 18K ) so unless the blocks are numbered opposite or i find a way to get to the 1st block ( maybe begging idk ) , i will have to pass about 10 thousand people ahead of me. All over the place, walking, with kids, baby trolleys etc. All my preparation and the race are rendered invalid.
FFFFFFUUIUUUUUUUUUUUUUUU 

damn that sucks ;/

i'd talk to a race "official" when there - but not one that's near block 1 (lmao).

tell them you've been planning to try and PR of 21 minutes or something, and want to be in block 1. if they say no, just adarq it & sneak in there. i doubt they would even notice. sometimes you just have to #anarchy

 

hope you get in block 1 !

have a gr8 race man!

10/17/2019

bw: 141

https://www.letsrun.com/forum/flat_read.php?thread=9654527