Adarq.org

some solid games to open the szn!

LAC looking this good w/o George......... damn.

too bad zion is injured tho. :<

19 October  2019

Bodyweight@session : ???
Soreness : still abductors. or is it hamstrings from uphill sprints?I don't know
Injuries/aches : none
Dew point : 20'C ( 21'C / 90%RH )

RACE  DAY : 5KM @ 25'20''

Meh! That is actually 1 second slower than last year at the same race, so i am disappointed although it is practically the same time so it ties my 
I got into block 1 after all, wasn't that hard either, just talked the (volunteer) guard into letting me and he was fine with it.
I started the race very fast, i was keeping sub 5' km pace with ease, felt i was buffering too. Around 1.5km i was accelerating a bit, I realized it is too fast but still felt fine, just slowed down a bit to keep some reserves for the finish. Then suddenly, around 2 and 2.5 km i got too tired, too fast, boom! Third km was a disaster ( 1st 4'53'' , 2nd 4'59'' , 3rd 5'27'' ). 4th i was just struggling in an 'oh well, shit happens' state, felt i can't go back to 5' pace, just grinded it in 5'20'' , then for the last i went apeshit and run with all i had ( afraid i was gonna fall some point ) and did 4'45'' , which is actually an in-race lone km 
I will blame the horrible dew point for the failure. It was 90% humidity, it was actually visible in the night lights. That is also verified by my overall results:
I got #235 overall / #13 at  my age group. Last year with the same time i was #296 overall / #20 age group. FWIW last years dew point was an awesome 8' ( same temperature but 45% humidity ).
Still disappointed , my main goal was to break 25' and the least accepted success was to run a 5K PR, even by 1 second. Failed both.
Oh well, it is what it is. Better luck next year.

nice to see you got into block 1. i figured you would. volunteers are usually pretty nice about that stuff.

damn your splits were all over the place. way to battle it out - that last km especially , not easy to do when you're struggling a few km prior.

sounds like you def ran a PR level race given the conditions. maybe do a few more throughout the year.

good work man! way 2 battle it out.

pc!

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?