Adarq.org

Whenever I see people buy cars and so on, I think "easy for you to say, you earn ~5 times more than me yet the car price is the same for both of us.

Human nature. The same thoughts could be made about you for being able to buy some bread or basic medicine. So many people dying from famine, 1/3 of the entire population does not have access to clean water. Not picking on you, i know it's hard there. Just saying. It is really disappointing how little we have progressed, the world we have made so far is plain fucked up.
PS : The infiniti is awesome

26 April 2016

Bodyweight@session : ~86kg
Soreness : quads , abs, little glutes.
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #2
Total gym days : 3
Total park days : 3

Gym day #1

HANG POWER CLEAN:
5@20kg
5@30kg
5@40kg
3@50kg
3@52,5kg ( +2,5 kg )
3@55kg ( +2,5 kg )
5@50kg ( extra set )
-Great, powerful, fast and fluid.

SQUAT:
4@80kg
7@70kg
7@70kg
-Nice. This 'new' quad soreness doesn't mess with my squat like the 'old' quad fatigue.
Fatigue is still there but it is clearly diminishing. Finally i could do some volume in good form and feel. Decent base to build up from.

BENCH PRESS:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
20@45kg ( +5 kg )
-Good progress.

DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
LAT PULLDOWN DROP-SET: 18@130lbs ( +3 reps )

SLANT BENCH LEG RAISES:
10@BW ( -5 reps )
10@BW ( -5 reps )
-Fail, abs were destroyed, true pain when contracting.

45' EXTENSIONS:
15@BW
15@BW

Some more info...

-My title is wrong, it was quarter finals, not semi finals.

-It was a best of 3 series, Aris had won the first game. If this guy didn't score this own basket buzzer beater, Kifisia would have tied the series 1-1 and would have a chance for the break to advance. Aris won at 2nd OT so also won the series 2-0. So this was a critical basket.

-There is much legal discussion. According to FIBA rules, own baskets count only when they were not intended, e.g. trying to rebound. In this   case, he clearly wanted to score the basket, but he didn't want to score an own basket. So was it intended or not? Referees called it not-deliberate so they counted it ( i agree ) , however you see the legal 'leak'.

Heh, crazy. Check out his opponent , he LOLs in his face immediately.

25 April 2016

Bodyweight@session : n/a
Soreness : weird quad soreness
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #2
Total gym days : 2
Total park days : 3

Park day #1


Dynamic warmup

6 * standing broad jumps :
Best = ~2,25m , average = ~2.1m
-Small decrease from last time.

4 * 4 DL bounds :
Best = ~9.4m , 
Improvement at the other ones too, again last time's peak was this time's base.

4 * 60m @ 100% :
-All around 10s

6 * 150m @ 75% , start every 2 minutes
1 * 150m @ 100% : ~25.5s , 

Quads keep surprising me. This usual 'fatigue' that i complain all the time, which is always located at the middle of vastus lateralis, was not there. Now i had an intense soreness feeling at the middle and high of the quads, should be middle of rectus femoris or top of vastus medialis from what i see. No idea where it came from. It would be pretty bad , during sprints i was almost cramping, WTF!
This weird quad soreness caused a voluntary force output sabotage, broad jumps and sptint strarts felt bad.
However, there was a notable improvement in reactivity/bounce, running at top speed and bounding felt very fluid and easy, as evidenced by the 150m and DL-bound PRs despite bad quads.
Easter coming up here, 5 days of no activity and increased sleep&food, so i'll keep grinding till then.

22 April 2016

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

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #1
Total gym days : 1
Total park days : 2

Park day #2


Dynamic warmup

6 * standing broad jumps
Best = 2,4m , same with last time.
-However all the others were at ~2.25, improvement.

4 * 4 DL bounds:
Best = 9.3m ,  two times ,
-The others were 9m. Last time's best = this time's base, win. Difference was arm-swing timing.

4 * 60m @ 100%
-Best = 9.7x s , 
All the rest around 10. Sloppy timing again. Mobile sucks. Gotta get that stopwatch this weekend.

6 * 150m @ 75% , start every 2 minutes
-Much improved intensity % control, missed only the first one ( ~31s ) , got all the others around 35s as planned.

2 silly PRs today, just because it is new exercises though, lol. Gonna get a few more the next couple of weeks. Legs fatigue going down together with  learning the movement = easy progress. Then begins the challenge. Ill be there to take it.

0.02 is still important, 0.02 for 2 splits is 0.04, that is enough to transform you from an unknown guy that was 4th at a race to an immortal Olympic medal winner.

It can be considered an acceleration indeed. Small one , but it is. At that speed ( around 40kmh ) , 0.02s improvement means around 1kmh speed-up.

Here is a chart from that race that i just found , it verifies that:



Thought you meant they accelerate till 100m which i found crazy but i miss-read , you talked about correlation there.

But since we talk about special cases , here is the WR race analysis:

http://sportsscientists.com/2009/08/analysis-of-bolts-9-58-wr/

This uses 20m splits insdead of 10m, so some detail may be lost, but those mofos improve their 60-80m split by 0.05 , such beasts!!!

Yup, the dunking video has some distortion, i would guess it is around eye-level to rim, so 4'' above rim
The other one is insane though, he is about nose-to-rim level with a huge body angle too. I'd give him 6'' above rim easy for that one, maybe a couple inches more.
But i don't know his height or the rim height. So no numbers.

Top sprinter's don't accelerate till 100m, that is ridiculous.



Look at the times. Nobody has split time improvement over 50m, and their improvement from 30 to 50 is around 0.02 per split.
Practically, they are at top speed from 30m already.