Adarq.org

16/07/17 -

Skipped the jumping circuit. Tbh I completely forgot about it until went to start the warm up for the track session and didn't have the time to fit it in. Am looking at ways of putting the week together a bit better to make sure I hit more sessions.

9.30 am
Track Day 2
3xstrides
SL Supine Bridge  x 10
Knee to Elbow WL x 10
Knee to rear foot WL x10
Walking Spiderman x 10
Reverse WL with posterolateral Reach x10
straight Leg skip
Rudiment Hops (all legs)
DL hops (3x10)
L/R leg bounds (2x5)
Alternating leg bounds (2x10)
Speed Bounds
5x20m sprint   
3x40m sprint   
3xflying 30m sprint
2x60m sprint
2x2x150m
1x300 TT sprint

Did this session on an oval instead of at the track. My son does gymnastics on a Sat morning and the oval is right outside where he trains. Oval was great on the legs as it was a little soft but also bad on the legs as it was pretty slippery in places. This really only affected the 150 and 300. Don't think it would have made too much difference though considering my fitness levels. Went ok though. Did most of the runs with not too much rest. Basically just walking back to the starting point, getting my breath and going again. The 150s were hard and the 300 was a struggle. 51s for the 300 which almost seems too embarrassing to write but there it is.

5pm
Lifting Day 3:

Squats: (3, 1, 1, 1 @ 90%)
bar x 10, 60 x 5, 80 x 3, 90 x 3
105 x 1, 1, 1

Dumbell Single Leg Deadlift to Press
16 x 3, 3, 3

Incline Press
bar x 8, 40 x 6, 60 x 4, 60 x 8

Dumbell Row
20 x 15, 15

Weighted Pullups

Unfortunately really quick session. Only had about 35 mins all up. Squats went well. Pretty easy. SL DL to press was a disaster. Set up 20kg on my DB and the collar slipped off on the first rep and weights went flying. Used a 16kg KB for the other reps. Only did 3 reps due to being that short on time. Rest of the workout was pretty much phoned in. I fit the incline press and rows into about 6 minutes.

Pretty decent day. Ended it with a burger and some beers so I can't complain.

i dno why but staring out of high rise buildings that overlook a city, at 4 AM and such is kind of fun.

^^^ this

Used to have Friday night work drinks every week on the 30th floor of a CBD building in Melbourne overlooking the city.  Absolutely stunning.

Thoughts on ketones? I am coming across more and more guys going full keto but there seems to be a way to get some benefits without going low/no carb.

http://realmovementproject.com/10-reasons-need-ketones-diet-2/

http://www.lift-run-bang.com/2016/01/exogenous-ketones-how-hell-did-i-get.html

Put the price aside for the sake of this discussion.  Also, put aside that Paul Carter looks to be repped by the manufacturer. Just for the moment anyway.

Have been thinking about something like the anabolic diet for a while and this may provide somewhat of a nice balance. It's also not all about performance though as I've been reading a lot on the overall health benefits involved.

If you're feeling strong at 79 and you can tolerate a recomp then do it. I'm at 91 and want to get to 87-88 but am happy to let volume dictate that as I seem to be losing around the waist anyway.

Also, if you feel stronger at that weight then what's a cpl of kg anyway.

funny about catch and shoot .. i dont really ghet to practice it much, only in the if you get it in you get it back kinda way in shooting with other ppl. dont have someone to rebound for me ... im working on that, if i i can arrange that i will have better quality shooting sessions.

Yep this is the hard part about solo practice. I end up bouncing the ball off the end of the court sometimes or other times just spinning it back to myself.

When you say lhs or rhs doesn't matter in catch and shoot is that because a good shooter can adjust to either side not that the mechanics are identical.  Like i have two different feels and techniques depending on which side.  Have to consciously bring the ball closer to my head on rhs wing 3pt shot

Yep. Catch and shoot should be identical. The mechanics are exactly the same and should not change depending on the side.

 

Pretty often bro, i balled sunday, tuesday, thursday, sunday and then yesterday. It just takes me some time to find the rhythm and once i do it's all swishes but until then i can't get anything going .. frustrating.

Haha ok I've got nothing for you then. Only the boring stuff like doing 1 hand set shots to begin your practice.

12/07/16

Left knee still bugging me. Skipped the planned jumps and did the daily mob and a heap of rolling, SMR and stretching. Ball game tomorrow so will see how that goes and do jumps and weights the day after if I can.