Adarq.org

10 May 2016

Bodyweight@session : n/a
Soreness : none
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #4
Park day #1


Dynamic warmup

6 * standing broad jumps :
Best = ~2.25m , average = ~2.1m
-Ok.

4 * 4 DL bounds :
Best = ~9.45m , two times , ties 
-Sweet, feeling bouncy.

3 * 60m @ 100% :
-Didn't time, just went 100% with free hands, gonna do them like that for a while, eventually i will film for time.

1 * 100m @ 100% :
-Low 15s , self-hand-timed, 1 have run below 16 only two times in my life, one 15.3 and one 14.9. So this was great, note that I rested only 3 mins from the max 60s.

8 * 150m @ 75% , start every 2 minutes
-This is easy now. In the end i still accumulate some fatigue but there is notable progress at keeping the 75% pace and recovering during the 90s of walk-back-to-start.

It means that I , personally, give him props, because in my own -subjective, biased and maybe totally unjustified- opinion, you and entropy tend to be very stubborn when arguing about specific issues. T0ddday contradicted you both on the exact most sensitive issues, the same day. That message was actually addressed to you and entropy. It was humor. Relax.
LBSS, i knew there was something with this expression. It is yet another native-to-english-direct-translation-error, here there is no word in between, it is not "at the same day" or "on the same day" or "in the same day", it is "the same day".

T0ddday, get in the line, we've been trying to persuade him to get professional help for ages. Huge props for taking on raptor and entropy at the same day though, lol.
Raptor, if i interpret what you are saying correct, it is not the science of psychiatry that you dismiss, but the intention of local doctors to apply it morally/thoughtfully? I'll take your word for it. You still have 2 options. A) Search from everyone you know to find someone worthy, there must be ONE psychiatrist in Romania that works right. B) Search for online services. Not Romanian, international. Even free. Maybe better free, volunteers will show much higher dedication/pure intentions at helping. Now if i got you wrong and it is not the local doctors but you dismiss the whole science of psychiatry, while at the same time you can't stop spamming/bragging about how much you value science and scientific education and taking all those neuroscience's courses, well, then, fuck off! 

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7 May 2016

Bodyweight@session : ~85,5kg
Soreness : chest, quads, traps, abs
Injuries/aches : left foot ball

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #3
Gym day #2

PUSH PRESS:
5@20kg
5@30kg
3@40kg
3@50kg
3@50kg
3@50kg
-Nice, very good power.

DEADLIFT:
8@50kg
6@70kg
4@90kg
2@110kg
1@130kg
RDL 2*10@80kg
-RDL volume-back-off shows how much a near-max single DL takes out of you. 10@80kg was hard, i can do 10@100kg easy when fresh.

DIPS:
7@BW
6@BW
6@BW
PUSH-UPS to failure: 18
Added pushups finisher since i am not strong enough to get some considerable volume in dips.

CHEST SUPPORTED HORIZONTAL ROWS MACHINE:
12@40kg
12@40kg
12@40kg
-Decided to add some back accessory. Chose machine instead of DB/BB rows, as i have repeatedly failed controlling the form-vs-weight ratio at the latter.

STANDING CALF RAISES MACHINE:
15@BW+70kg
15@BW+70kg
15@BW+70kg

Stretching : Did a couple of quads and hamstring sets. Barely qualifies as a stretching session but it's a start.

Left ball foot wrecked. No idea what it was. The kind of pain you get from 'hard impact'. I would guess it was the SLRVJs.
Quads still and always off. Gotta learn to live with it. Don't really care too, sprints and power stuff ( HPC/PP ) feel great. Hoping stretching will help. Otherwise i might consider taking squats off for a while, work with BSS & idk, leg press?

Props for consistent stretching, i HAVE to do it too. I am sick of myself, i am tight as fuck 24/7 yet i won't stretch more than once a month or so.
Keep an eye on me and call me out if i don't!

6 May 2016

Bodyweight@session : n/a
Soreness : just a little, quads, chest and back
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #3
Park day #1


Dynamic warmup

4 * standing broad jumps :

3 * 4 DL bounds :

3 * 60m @ 100% :

Vertical Jump Testing

SVJ : 10'1'' / 26''
Dropstep : 10'2'' / 27''
1-step DLRVJ : 10'3'' / 28''
2-steps DLRVJ : 10'3'' / 28''
3-steps DLRVJ : 10'4'' / 29''
SLRVJ : 9'10'' / 23'' 
-Decided to do some jumps instead of bounds&60m sprints. Just to have a reference. Switching back to bounds&sprints.
Pretty bad, lol. Felt like i had literally zero bounce, no power transfer from run-ups at all. I did get some inches from them though.

6 * 150m @ 75% , start every 2 minutes
-Felt extremely easy.

1 * 150m @ 100% , ~24.5s , lifetime
-Used this arm swing video raptor posted, worked nice, fast arm strokes synced with legs felt right.
Nice to get a PR with just 2 minutes rest from the tempos.

+1 to what LBSS adviced , i had ( am still having ) the same experience/treatment.

48hrs soreness kicked in hard, quads got really sore. Same with this back leg muscle, i always get very sore there when squatting after a long time. I always thought it was adductors but it is most probably the semimembraneous one. Abs are wrecked too, something in this sprints&bounds day hits them hard. All in all, i decided against going to the gym, time to rest that beat up body. Off for Easter, back to training in 5 days.

27 April 2016

Bodyweight@session : n/a
Soreness : quads, hamstrings, glutes, abductors, chest, lats, traps, lower back, abs. lol
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #2
Park day #2


Dynamic warmup

4 * standing broad jumps :
Average = best = ~2.1m
-Small decrease from last time.

3 * 4 DL bounds :
Best = average = ~9m

3 * 60m @ 100% :
-All a little over 10s

8 * 150m @ 75% , start every 2 minutes

Volume squatting after 20 days anhilated my legs. Also had very sore abs. Those combined had me totally broken, resulting notably bad performance.
So i cut the volume at bounds and sprints and upped volume at the tempos.
Next morning : wrecked , abs and hamstrings hurt at every contraction!