Adarq.org

I am ordering the takumis today, boost+180g is a very hard to beat combination.

^Dunno about using 2%, i was sure using the sore ones too, they were not shutdown, i was hurting at every stride, just picked a tempo that the pain was not annoying, if that makes any sense. I don't think i could go under 30m now, even if fresh. I don't like the distance running either, can't feel it, it is boring and annoying as hell. Fartleks are more appealing, i can see myself doing something like what you did the other day, numerous 200m intervals. That is how i do my 150m tempos too, i never rest, it is run-walk-restart*X. But for continuous running i think a mile is the most that i can see as fun.
As for the result, it sure worked great at diminishing existing soreness, BUT, it also worked great at creating new soreness, hamstrings got fried. So i didn't train the next day either, lol, what a mess, it is funny though, those getting wrecked sessions, just gotta wait another week or two to adapt.

14 September 2016

Bodyweight@session : ~84,5kg
Soreness : hamstrings a lot, glutes a bit less
Injuries/aches : none

ATG SQUAT:
4@75kg ( +2,5 kg )
7@60kg
7@60kg
-Strong. Able to do last rep of each set with a strict pause. Not gonna do big jumps at the weights though, gonna progress it slow and steady.

BENCH PRESS:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
15@50kg ( +1 rep )
-Strong.

DEAD-HANG PULLUPS:
6@BW
6@BW ( +1 rep )
6@BW ( +1 rep )
WIDE GRIP LAT PULLDOWN: 15@130lbs
-Improved but still weak.

STANDING CALF RAISE MACHINE:
12@BW+35kg
12@BW+35kg
12@BW+35kg
-Same with last time because it's been two weeks, was too easy but frying my calves too is the last thing i need.

12 September 2016

Bodyweight@session : ???
Soreness : legs annihilated all over, lats and chest just very sore
Injuries/aches : none

Volume squatting after almost 2 weeks off hit them legs hard. Pain at every contraction and at every leg muscle, mostly glutes, abductors and VMOs. Can't even walk right, can't get out of my car without hands assist, standing up from a chair looks and feels like a 1RM squat etc, lololol.

Went to the park to let some blood flow through those damn sore leg muscles. Wanted do do an easy mile and then some easy ( 40-50% ) tempos, but it was a no go, anything faster than light jogging caused too much pain. Sucked it up and run 5k in the fastest pace that pain was tolerable. Got 38 minutes, not bad. Kinda worked too, soreness is much declined now that i am logging this ( the next morning ).

The problems with the hangtime calculators are two:
One is the liftoff. when is that? when heels rise? at toes off? in the middle? where is the COG at this point? That was analyzed in the thread acole is referring to : www.adarq.org/strength-power-reactivity-speed-discussion/about-the-hangtime-based-vertical-jump-calculators/
The second one is the jump angle. It induces a cosinus coefficient, the same hangtime for a totally vertical and a 20 degrees jump will have ~10% vert difference.

A very accurate vert device like this one in this thread would be nice. But again, as noted already in other threads, there are other things affecting highest touch, like overstretching, torso angle, bla bla bla. So again, not good, you can land a better dunk or touch a higher object with a lower COM vert displacement if the other factors are far better. Highest touch is the actual sport we compete. if you could train yourself to dislocate your shoulder gaining 5'' it would be more useful than adding 4'' through 3 years of squatting. Of course we can have both, but what i am trying to say is that maybe those somehow correlate, we want to find the best balance that gets our hand higher, and that is what we should be tracking.

Finally, a little contradiction finisher, i am also with acole here, nothing bad with tracking everything if money is not an issue. Ok, focus is highest touch, but why not have two or more curves at the same tracking graph? Heels vert, COM vert, head vert, stretched out handtip vert. Make sure to share that graph too

2 September 2016

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

HALF SQUAT:
5@22,5kg ( +2,5 kg )
5@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@92,5kg ( +2,5 kg )
5@102,5kg ( +2,5 kg )
-Great, they started feeling lighter already, despite upping load.
Plan is to stay consistent with them all year and get to a legit 5x160kg top set around end of June. That is 60kg in 10 months, 6kg a month, very doable.

DIPS:
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW
PUSHUPS: 20@BW
-Strong.

DEAD HANG 'CHINUPS:
8@BW
6@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 15@45kg
-Strong.

SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
-Hard.

---

That workout was done Friday night. Felt great. But then , late afternoon of Saturday, my lower back got wrecked. It is Monday morning now and it finally faints, but it was not good. Dunno what happened, i videotaped my half squats and they were pretty legit, i don't goodmorning at all. Maybe one thing i do wrong is that i do them very explosively, getting on my toes at the end, the bar practically leaves my shoulders, so as i go back down i guess the bar actually does a ~ 5'' free fall, then my spine has to absorb all of that ( oly shoes , locked knees from hyperextension ). SO, long story short, i should stop doing them explosively, the good things with halves come from the supramax load, if i want to do explosive lifting i should do it with less weight, as prescribed.

^Thanks man, yes, looks like a good start.

31 August 2016

Bodyweight@session : ~84,5kg , much fluctuation
Soreness : VMOs a lot and rest of quads quite a bit, WTF!
Injuries/aches : none

ATG SQUAT:
4@72,5kg
7@60kg
7@60kg
-Gonna be doing 4-7-7 for my ATG squats.

BENCH PRESS:
5@60kg
5@60kg
5@60kg
14@50kg
-Gonna be doing 3x5+dropset here.

DEAD-HANG PULLUPS:
6@BW
5@BW
5@BW
WIDE GRIP LAT PULLDOWN: 15@130lbs
-Gonna be doing 3xF+lat pulldown dropset here.

STANDING CALF RAISE MACHINE:
12@BW+35kg
12@BW+35kg
12@BW+35kg

-So the day after runs and sprints i got this insane VMO soreness and pretty strong rest of quads soreness. As if i did a huge volume of squats. I don't get it. Had to postpone lifting one day.
Now it is fine but still, WTF!

Haha, dick soreness was a fancy way of saying that everything on me was sore.