Adarq.org

those jumps look pretty good to me, good acceleration in the runup + coming in on a nice curve, nice plant, coordination/efficiency looks good in the plant.. just comes down to producing more force imo.

hq

<a href="http://www.youtube.com/watch?v=aatA3UzuTLk" target="_blank">http://www.youtube.com/watch?v=aatA3UzuTLk</a>

Saturday 1/14/2011:

MEET DAY

-Warmup
  -Light jog, 2 laps. (USU indoor track = 200m)
  -Leg swings
  -Sprint drills (high knee, skips and stuff)
  -Lead leg drills
  -Trail leg drills
  -Hurdle run throughs. Just a few really light over short hurdles

-Long jump
  -5.21 meters
  -Only took one jump. Just wasn't feeling it. May have been the reason for my tension and slight fatigue into 60HH.
  - ~17'1"
  -Somehow took me 10th out of 20. I regret scratching my last jumps now. Probably could have made finals if I actually tried again.

damn.. ya man i mean if you are trying to save energy for another even then fine, but, don't let an initial jump get in your head.

-60M High Hurdles
  -10.21
  -AWFUL
  -First race, tensed up. Came too high over first hurdles, dipped trail leg and hit the first few with my ankle. Four stepped into last one
  -Must remember to RELAX.

damn :/

-60M Dash
  -7.78
  - (Don't think I ever broke 8 last year. Was .1 seconds off my friend Tyler, who just missed state for 100m last year)
  -Very light and loose. Better turnover and strength would quickly drop that. Start from blocks was slow. (Full squat might help?)
  -Very satisfied
  - ~16 or 17 out of something close to 40. Ran against people in better divisions and people who have been state finalists.
  -Again... very satisfied.

 

well full squat shouldn't be that much more effective than half, in that position.. lunges however, definitely would have some increased transfer to coming out of blocks.

-400m
  -55.1x hand time. (had to leave early, so I couldn't wait for official results)
  -INDOOR   (53.7x record outdoors, previous indoor record was 58.x)
  -Underestimated sharpness of first curve on the 200m track. Could have had a significantly better start. (Standing start)
  -Cut off by some black guy towards the end of the first lap. Forced to slow down 2nd time into first curve to pass him on straightaway.
  -Apparently I was significantly faster second time, though I felt like my last 50m were slowed down
  -Lactic acids caught up with me last 50m. (significantly better than last 150m from last year)
  - ~1min after race, glutes and hams felt downright fried. Like... overcooked. Quads weren't nearly as bad.
  -Seem to be becoming posterior chain dominant on longer sprints. (Exactly what I want, I always had ham problems last year)
  -MOST SATISFYING EVENT OF THE DAY

 

awesome, no puking too? PR

-Light jog after walking for a bit and letting lactic acid dissipate a bit after 400m
-Light dynamic/static stretching

-Shower + PWO shake.


Disappointed by my hurdles since that's supposed to be my main event. Felt really fatigued throughout. Felt fantastic during warmup, but after my single long jump I just felt like sleeping. Oddly enough, when I had a long break I didn't feel like laying down, because getting back up made me a little light headed and more tired. May have been the coffee I had. Plan on staying off indefinitely in favor of mildly caffeinated green tea more regularly like I did over the summer. I always felt really good on that.
Hurdles definitely need more work, but I'm quite satisfied with the rest of my events even despite the fatigue. I can almost guarantee 52.xx on 400m if I start stronger and don't let my competition block me off.

could have def been the coffee that had you feeling a little uneasy at the start, but, after you ran those hurdles you seemed to finally be warmed up pretty good.. in your warmup, did you do any MAX effort 10's? make sure you get some max effort 10's, either from standing start or block starts.. make sure you are actually firing on all cylinders before just out of nowhere going into long jump etc with only submax efforts.. could have been the reason why you had a weird response.

short ME 10m (5-6 strides) sprints, from blocks or standing, should have no negative effect at all, instead, they should really wake you up and get you ready to go MAX effort for the event on a dime.. just make sure you coast out the decel on the 10's, don't want an intense deceleration.

great work, sucks about the hurdles, but, pretty apparent that you should be setting some PR's there given the 60m-dash and 400m.

peace man!

which fight was this?  i don't recognize the fighters.  (i don't follow boxing that much)  why was it made to a .gif anyway?  should be a vid so it'd be a lot easier to watch replay...  that hook looked really damn fast!  but the offensive stance by the black guy looked pretty darn terrible.  i mean, south paw stance, but yet it looked like he was going to jab or straight with a left?!?!  wtf.  totally put him to sleep.  wow.

ps, duh me.  just saw the other threads.  "Sergio Martinez is the truth. Sergio Knockout Paul Williams"...

ya it was sergio/paul, nasty shit!! paul is a very good fighter but his defense is sub-par, he likes to take a shot to give back 4.. if he just worked on his damn defense, btu he can't, he's just not a defensive minded fighter.. sucks, no way for him to fix it.

they make them as gif's because videos get taken down by the company (hbo, ufc, showtime etc).

pc

"LEAD BY EXAMPLE" + "BE THE CHANGE YOU WISH TO SEE" = word.



landed a few nice dunks, working on a trick dunk.. dunk at 40s is pretty awesome imo.. 9'11 hoop





1/14/2011

bw = 156
soreness = none
aches/injuries = right ankle VERY slightly, felt good pretty much all day even during dunk session
fatigue = moderate
diet = smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich



workout #1: jumps/dunks
- dunked in between a full court game, was good that i did, kept my jumps down.. wasn't into it mentally, no aggression really, 'depressed' landings lol.. had some nice jumps though
- felt really interesting on my runups/plants, really felt more pop out of my calfs, felt more on forefoot



workout #2: reactive (2 hour workout)

JU = JUMP ROPE DON'T KNOW WHY I SPELLED IT JU INSTEAD OF JR HAH
BLSAH = BARBELL LOW SQUAT ANKLE HOPS
NGPU = NEUTRAL GRIP PULLUP

JU-200, JU-200, JU-200, JU-250, JU-250, JU-300, JU-300, JU-300,BLSAH45-50, JU-300, BLSAH45-50, JU-300, BLSAH75-50 + NGPU-8, JU-300, BLSAH95-50 + NGPU-8, JU-300, BLSAH115-40 + NGPU-8, JU-300, BLSAH115-40 + NGPU-8, JU-300, BLSAH115-40
+ PU-8, JU-630, NGPU-10

TOTAL JUMP ROPE REPS = 4430 = 200 + 200 + 200 + 250 + 250 + 300 + 300 + 300 + 300 + 300 + 300 + 300 + 300 + 300 + 630 = 4430



115 lb on the low squat ankle hops was good, more intense for sure but still "easy", though i like it, really kills me quads to death.





workout #3: glute/calf
- S1: glute bridges: 100, 100, 100
- S1: calf raises: 35 lb total @ 50, 60, 50




feel pretty amazing right now actually.. feel really explosive.

---

IMPORTANT REMINDERS
- DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury
- DO NOT deadlift aggravates back injury
- DO NOT overstretch quads, aggravates ankle injury

CURRENT GOALS
01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises

MAJOR PR'S/MILESTONES


DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT (lbs)
01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
01/14/2011: 156

DIET
01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas
01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich


SORENESS
01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
01/14/2011: none

ACHES/INJURIES
01/11/2011: right ankle (need to ice it more)
01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little
01/13/2011: right ankle a little, left glute/lower back a little
01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session


FATIGUE
01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate

SLEEP SCHEDULE THE PREVIOUS NIGHT
01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 9 hours sleep
01/13/2011: 9 hours sleep
01/14/2011: 8 hours sleep

ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
01/11/2011: iced right ankle for 20 minutes
01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later
01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application
01/14/2011: iced ankle before bed

STRETCHING AND MYOFASCIAL RELEASE
01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little
01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though


EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
01/11/2011: horrible, very fatigued
01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U


SQUATTING
01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit


BODYWEIGHT UPPER
01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
01/12/2011: chinups BW @ 4x10
01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10

GLUTE BRIDGES
01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910
01/14/2011: 3 x 100

CALF RAISES
01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 50, 50, 50, 50
01/14/2011: 35 lb total + BW @ 50, 60, 50

WALKING LUNGES

REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope

CONDITIONING
01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
01/12/2011: 2200 total jump rope turns
01/14/2011: 4430 total turns, mostly sets of 300

RECOVERY


ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL

Hmmm...i recognize those trademark high socks - Adarqui, is this you before squats, RFD drills and gender re-assignment surgery?

lol'd..

i still wear women's softball socks, dead give-away..