Adarq.org

22 June 2016

Bodyweight@session : n/a
Soreness : chest, lats, traps, biceps (?) , abs (?!?!?! ) and a little bit quads and glutes
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #8
Park day #1


Dynamic warmup

ME JUMPS:
4*SVJ : 23-25-24-24
4*Dropstep : 26-27-27-28
4*1-step-DLRVJ : 27-28-28-26
-Decided to take t0ddays advice and phase in jumps ( instead of bounds ). If i manage to get 2 track days per week i will be alternating it.
Was rusty. Bad numbers. However it was extremely hot and also dark so i've got some hope of seeing dem numbers rise fast.

TEMPOS:
8@150m @ 70%, starting every 2 minutes.
-Did those T0ddday style too. Go hard ( 90% ) for about 10s, then relax. Times were all exactly where i wanted ( 35s ) but holy shit, that was so different.
HR... damn, over 175bpm at the end of each run. Around 150 at start of next. Maybe it was the heat, idk. Feeling kinda fresher next day too. Looks like they are easier on legs but harder on heart/lungs?

Nice!

Phasing in jumps and bounds is a great idea.  Really it's one thing I disagree with with the philosophy of many on this board - comments like my CNS isn't ready for ME jumps and bounds.  First of all, who said anything about ME?  What about movement efficiency?  Do you really think you can just drop jumps/bounds/sprints and squat for a year and go back to them and see gains?  The guy that's been doing them as background work for the last year will always win. 

Injuries aside if you want to jump high you have to jump.  The nice thing about a rim or target is you can choose a submax jump height and get movement efficiency work in throughout your training.  For me 10" is about a 28" jump.  So no matter what I'm focusing on if I really want to jump high I can include in my workout 3x5xrim touches for an easy workout.   You can also mix it up w multi rebound jumps, both plants, etc. 

Same goes for bounding with the exception of single leg bounding - which is hard to do truly submax.  But double leg bounding and alternate leg bounding can be part of your warmup if you are disciplined!  This will payoff to have this base when you actually decide to start to really push the bounds...

For the sprinting - it's much easier on the legs and really it's the way to hit times.  I mean watch Usain Bolt in the rounds of championships where the goal is to (a) win and (b) expend as little energy as possible.  Watch how he is just off his PR times for his first 60m and just coasts after - this isn't to show off - this is the way to run rounds if you outclass the field.

I know it can be hard to figure out what this intensity is - but one way to think of it is if you are running repeat 200m sprints at 30sec and a guy jumps in and does an all out 200 who has a PR of 30s... You should tie but you shouldn't be even till the end of the race...

I would consider dropping the time for the push out to a little less than 10 seconds - more like 6 seconds hard push and then cruise...

There is a physiological explanation why. Free atp and creatine phosphate are always exhausted first during a sprint... No matter how fast or slow you will exhaust this source in 5-8 seconds.   Since it's gonna run out and the next energy systems up are painful and cannot regenerate quickly you may as well use it...

BW:80.1kg / 176.59lb (LPR)

Ok so this is the lowest ive weighed since coming home. But ive been eating like shit lately. hotdogs, meatballs, loads of chips/fries and last night m&ms. I think ive been grieving the end of a promising relationship even before it blossomed. She went MIA since the weekend and she hasnt been returning my messages. I take the writing on the wall for what it is, occam's razor doesn't permit any other interpretation at this juncture. I knida know that im not going to find someone else like her unless i leave this city for greener pastures. So it's loss in the sense of what it means in the long term. I am going to end it with the younger girl too, i dont want to lead her on, theres no future there, 9 years is a huge gap. So yeah single again. Time to turn to training to fill the void. I'm back on the chicken breast and oatmeal wagon as of today!

Occam's razor is proof of nothing and even still it is useful only for matters regarding models of the physical world. 

Occam's razor should never be applied for matters of the heart.  She hasn't returned a few texts.  Don't harass her or send her any fatalistic or final text about how she hasn't returned them and thus you assume the worst.   But do assume something.  Assume something that puts you both in an extremely positive light and leave it alone without finality in your head...

Assume that you are awesome and she saw that and she is awesome as well... But she is going through something or perhaps is a little apprehensive about meeting a man so amazing...  Believe this.  She might not text you ever again... But then again maybe she will... And when she does you need to be the positive and optimistic guy she met - this can't be faked.   Don't burn bridges.  Don't put this on your shortcomings or her failings as far as not being respectful and getting back to you... If she 100% didn't like you she probably would have told you rather than disappeared in fear... Be you and post great IG stuff of dunks and believe something positive and you will be surprised how it pays off... 

This advice was given when I was young and was life changing for me... Had to share it with you.  Do with it what u want...

My character remarks about LBJ have absolutely nothing to do with race.  Since you love LBJ so much, explain how you can justify him saying "I don't travel", and "I don't flop" when there are tons of footages show he does both, a lot.  Is he delusional?  Or is he a liar?  He is one of those and by me calling him either one does not make me a racist.  It's a sign of his character regardless of his color which I have never ever brought up because it doesn't matter to me 1 bit.

Or maybe he really is neither because he is "allowed" by the NBA to do both, so in his mind it's perfectly legal.

Sorry, I disagree.  Again I don't know if you are personally racist and that's why I am not accusing you of it.  I am just warning you that making remarks that sound a lot like remarks that are made by racists doesn't come off in the best light to me... As far as your accusations:

I have never heard Lebron say that he never travels or never flops.  I mean he has had traveling called on him so if he has said "I never travel" then I can assume he is making the remark tongue in cheek and I don't think you should take it so seriously.  As far as your two complaints:

1) Traveling.

NBA players travel.  You can go to youtube and watch compilations of all players (not just LBJ) doing ridiculous uncalled travels.  Unfortunately when everything is on video you can often uncover a lot of travels that are not called.  In general travels are not called because at game-speed traveling is really hard to notice especially when it does not provide the player with a competitive advantage.  You have to understand that the NBA employs human referees because IMO they intend the rules to be enforced not just to the letter of the law but also to the spirit of the law.   So when I player on the perimeter shuffles his pivot foot which provides almost zero advantage you won't see it called.  Maybe cause it is hard to see for referees and maybe because they enforce the "spirit of the law" which is to call travel vigilantly only when an advantage is gained.  i have no problem with this.  If any player has the ball on a 1-0 fast break and takes a few extra steps to do a spectacular dunk the fans get to see the dunk and the travel is not called... Sure, maybe a travel occurred.  And if it was called players vigilantly players might do less spectacular dunks  - but that's about it and it's a tradeoff that is worth it.   

When I player travels down the lane or travels out of a triple threat the NBA actually enforces it across the board.  Again, it's hard to disentangle why because the fact that it provides a competitive advantage (eg. you take your 2-3 steps and euro-step your way right to a big man but THEN take another step to avoid him as well) makes it look glaringly obvious!  This is universal - all players have it called on them when it provides an advantage and it's not called when it doesn't. 

2) Flopping.  Again, part of the game whether we like it or not.  Referees don't make calls based on letter of the law - if someone slaps your arm as you pick up your dribble and makes slight contact that has zero effect on you it will often not be called.  Sure it is a foul - but it's not seen nor called.  Unfortunately, to alert the referee of the call you need some gamesmanship - sometimes you need to fall down to get a charge called, you need to hit the deck to make it clear.  All good players do this as it is in their interest to alert the referee of the contact.  This occurs in all sports - and most athletes who understand this don't have a problem with it.  Personally, I don't have a problem with it whether it is basketball players falling down when anticipating contact or soccer players falling to get a penalty called.  Personally, I don't find it tasteful when soccer players hold their knee and scream to fake an injury after a slide tackle - but I do not fault them for falling.  IMO that level of gamesmanship is a bit much - but it is what it is.

As far as Lebron making the comments you claim he makes....  Do you know players that admit to traveling or flopping?  Does Ginobili after a spurs win credit it to his awesome flopping or James Harden brag about all the travels he got away with?  This would be terrible gamesmanship.  Admit after a game that you purposefully flop or travel and you WILL get less calls and you WILL help your team less.   This is gamesmanship and part of the game.

I think it's quite a stretch to judge someone on their gamesmanship and make a character attack.  IMO Draymond Greene crossed far more lines than Lebron during these playoffs.  His two kicks to Steven Adams crotch and his strike on LBJs crotch seemed pretty bush-league to me - but then again it's hard to be sure of intent and even if Green had poor intentions - I still would never attack his character for how he plays an extremely emotional game.  I don't know him personally but everything I have heard is he is a very high character guy off the floor who sometimes get's caught up in rather than feeds off the emotions.

You have said Lebron has no character, doesn't love the game, is extremely lazy (all racist codewords) because of how you observe his basketball playing between the lines of a highly emotional game.  LBJ gets very few calls because of his size and strength if he doesn't fall down - you are asking him to give away a competitive advantage that others enjoy because you think he has low character which is quite ridiculous.  In fact the biggest no call at the end of the game and the hardest foul both involved Lebron.  Lebron was clearly fouled on a layup attempt toward the end of the game where he did not flop or receive a call...  He was also shoved in the chest by Green (I think a bit rough but not flagrant) on his dunk attempt...

Having a problem with Lebrons character but zero problem with Draymond Green is NOT consistent.  It is the type of argument a racist or biased fan makes - it's not logical and you can't pretend it is.  Note that I don't have a problem with DG's character - I reserve character judgements for how someone behaves off the floor when they are not playing an emotionally charged game...

So, to close the book on LBJ - no he isn't delusional or a liar.  He is a basketball player.  Gamesmanship is involved in the sport.  You are not required to tell the truth about your strategy or about whether or not you traveled on a play - to do so would be to give away a competitive advantage.  If Bill Belichick made a promise that his team wouldn't pass hardly at all and then ran a bunch of play action pass plays to trick the opponent - would he be a liar or a good coach using gamesmanship to win? 

Really, the NBA is so tightly policed these days that you really can't make much character judgment from what goes on on the floor.  You won't last long if you completely cross the line from gamesmanship to poor sportsmanship (eg actually hit a player or taunt without letting up)... 

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Just to add something about character.  You do realize that by the account of 99.99999% of people you are choosing to cheer for the white person who has done something that is 10000X worse of a character move than any in game play of LBJ.  By your own admission you claim that you think Steve Kerr was paid off to purposefully lose the game.  THIS is a sign of bad character.  FAR worse than anything the players.do.  A coach who fixes games against his own team is actually committing fraud.  Yet you continue to cheer for the warriors despite your belief that Steve Kerr is in on a scam to fix games...  You claim you believe this...  If you do, it doesn't make sense that you hold LBJ in more contempt than Kerr and continue to cheer for his team...  So, I ask you - are you delusional or are you lying? 

I've been thinking about the LBJ goat argument the past few days and it's definitely an interesting one. I think I would rate him higher on an all time best athletes/ competitors all across sports than best basketball players list. This is more personal opinion but when I think of goat for a particular sport I always think of technical mastery as one of the athletes' biggest assets. Just players that wow with with amazing skill levels that no one else can match.

Curry will be more memorable to me as a basketball player than Lebron, Messi over Ronaldo, Federer over Nadal, etc... But if I had to pick one player to lead a franchise or play in a game 7 I would pick Lebron just bc of his presence and competitiveness. I also think he's the right level of alpha, where he's balanced enough to inspire teammates like he did with Kyrie but also knows his self worth and steps up when he has to (although some make the argument he doesn't do it enough). But I'd rather that sort of player if I was starting a franchise over a Kobe for example. I just figure Lebron is someone other players would love to play with.

Also, Lebron is awesome to watch bc you can learn something to carry on to any other sport. You can watch him and say that's the right level of confidence you want and the right level of intelligence. I think he's mentally leagues ahead of most other players and to note, Curry, which made the difference to close out that series. Kind of just scrappy ideas here but mainly my views on Lebron as one of the top athletes/ competitors of all time maybe even on top of where he is as a basketball player if that makes any sense. I think because Jordan ranks so high on both lists is why he's up there as one of the greatest ever to play any sport.

Great points.  This is why I think singular GOAT arguments are silly.  I think arguably greatest is the best you can be in a sport like basketball AND I think LBJ JUST got there with this win.  I don't think he was there before.  Personally I don't think Kobe is there.  I think really it's Magic, Jordan, and LBJ.  That's about it.  I mean what LBJ  did going back to a terrible team late in his career and taking them to two finals and winning in two years as the complete leader and statistical dominator of the finals.  Jordan couldn't have done that.  Nobody could except Lebron.  That is why he is one of the GOATs because of this.  Do I think LBJ could have done what Jordan did with the double three peat in chicago and complete dominance.  No.  That's why MJ is one of the GOATs.   Sometimes there are multiple people that can do amazing things that nobody else can do.  We can't claim one is better in this case... It's sort of as simple as the case in sports like boxing where styles make the following true.  A beats B.  B beats C.  C beat A.  NOBODY else beats A B or C.   So A, B and C are the GOATs.  Leave it at that...

The thing about basketball is it isn't really a contest where there is one amazing thing you can do.  In the 100m you can only run fast.  Usain Bolt is the GOAT of the 100m.  Ashton Eaton is the GOAT of the decathlon.  Who is the GOAT between them.  You can't say.  Both are doing INCREDIBLE but different things.  This makes sense to us because they have different events.  But basketball is complicated.  Essentially Jordan is the goat of scoring clutch baskets and killing his opponent with physical 1-v-1 defense.  I liken Jordan to Usain Bolt while Lebron is essentially a decathlete.   Different events in the same sport... Both great.

I think sometimes we forget basketball is a team game and that's why Jordan will always be thought of as better than Lebron.  I think we even see this just in MVP decisions.  I agreed with the Steve Nash MVPS.   Best and most important player on best team.  Deserving.  Might get completely dominated by a bigger athletic point guard though - so much so that they hide on defense on someone else...  Not a good look for the MVP to get dominated by someone else - but it's just life. 

Curry is a better defender than Nash ever was but I had the same thought in the WCF.  Curry is MVP.  MVP!  Best in the league.  And Russell Westbrook just sneered when Curry would guard him.  RW sneered and his eyes got big and you could see him basically laughing at the thought of Curry on him as he just destroyed him.   RW absolutely destroys Curry in a head to head who can guard who matchup.   Doesn't mean Curry isnt the MVP, just that he has a weakness somewhere in the game that fans value - the head to head defensive matchup.   If we needed the MVP to be physically more dominant than his defender then someone like Shaq should have always been MVP.  But there is more to the game than just the one-on-one me vs. you part of the game.   Unfortunately this is one part we all remember (I'm guilty of it too).  This is why LBJ will probably never be thought of as better than Jordan:

15 seconds left.  Tie game.  Iso (or maybe pick and roll) play where the ball is inbounded to a player and he starts by dribbling some time off the clock.  You want to have Jordan in that situation or you want Lebron?   Jordan by a mile.  (TBH you might prefer Kyrie have the ball than Lebron).  Jordan probably over anyone else...  Well, actually if your down by 3....  Curry over Jordan by a mile.   But still... Never Lebron.  That's just not what Lebron is good at...  Not good enough at creating a unblockable, unfoulable shot that he is confident in.   Maybe because he doesn't have a killer instinct - but maybe because he is realistic and knows his turnaround shake free step back 17 footer just isn't as accurate as Jordans ever was...  That's fair.  Maybe he would be better if he was more confident, maybe not.  It is his lack of confidence that has led to him making passes that result in turnovers in this situation where Jordan would at worst give you a missed shot which is far less bad from a result standpoint...

BUT... Would Jordan have chased down Iguodala for the block like Lebron so the game would still be tied when Kyrie made the three?  Almost surely not.  But... We don't remember that.  We remember tie-game who is gonna step up and change it.  And LBJ is still not the best in the NBA at that and isn't close to being on of the best of all time in that situation...  He doesn't have the confidence or accuracy to rise up and shoot an unguardable, unblockable shot, and when he drives and get's semi-fouled he is too big and strong to always get minor calls and get to the line like Dwayne Wade did against the Mavericks.  He does get fouled almost every time but they are fouls he semi-initiates and they are calls nobody can really expect to get all the time...   

Unfortunately, LBJs weakness is highly visible.  However, it's not longer a HUGE weakness where he hides in 4th quarters like against Mavs.  Now he plays within himself (great off ball cuts - scores when it makes sense, etc) but still does not have that demand ball get buckets ability we loved about Jordan...   Jordan had weakness relative to Lebron too... Jordan could never rebound like that, or inspire teammates or pass the same, or momentarily guard a center...  But we forgive those...  If Jordan had to switch on Shaq and got abused we say "bad team defense Jordan got stuck on shaq for a bit which isn't fair".   But sometimes that happens.  It is a weakness.  If it happens to Lebron he might get the block on Shaq and throw it down for a fastbreak to his teammates...  He does get credit for this.  But those who can't do it don't get blame...  We have to be cognizant of this when we say LBJ will never be MJ.  It's true as long as we don't forget MJ could never have been LBJ!   

Also... I just remembered that I meant to say this in a post and forgot...

Did any of you watch the game?  The last few minutes when it was 89-89?  Remember the layup that Lebron missed he was clearly clearly fouled on his wrist?  If I had more time I would pull up the video...  I watched game w fans of both teams.  Everyone agreed it was a missed call...

That's ok though.  Not evidence of anything.  Well evidence that it's not scripted to have the Cavs win because they wouldn't miss it then...  But it was a somewhat big no call... But those things happen.  If you know the game you know that when you drive and get fouled AND blocked and there is a loud hand slapping ball sound that drowns out any hand slapping arm sound fouls are often missed.  Refs use their eyes and ears, hand slapping ball sound tells the ears it's not a foul...

That's life.  The game was not called perfectly.  It was called fairly though.  Big difference. 

me a racist?!  not even sure where that comes from.  this is basketball we're talking here, where does race come to play at all?

Lol.  We are talking about basketball.  Where does race come into play?  EVERYWHERE.  Just cause you don't notice racism doesn't mean you can't be a part of it.  We at talking about a sport that captivates the American public, a sport largely played by black players with white owners.   The racial dynamic is huge. 

But just for the record I'm not accusing you of being overtly racist.  But you parroted many of the arguments racists make about Lebron James.  Maybe you really are clueless about the racial dynamics involved - if that's the case it's incumbent on you to realize that they do exist and how when you say or repeat something you hear that you think is objectively true but has racist undertones - some may think you are racist.   But again not accusing you of this.  Not in the least.  Just reminding you that the level of vitriol and personal attacks you leveled at LBJ (especially unfounded stuff like about you know he doesn't love and respect the game) are the same attacks that you can get to by being racist...

Additionally your irrational argument that the NBA is fixed suggests that you really have an irrational way of looking at things...  And as racism is irrational... Just putting two and two together man.  You accused the NBA of fixing the games with Kerr in on it even though there were 6 blowouts (which can't really be fixed with a few foul calls) and game 7 literally came down to a fall away Kyrie Irving 3 pointer, a Klay Thompson 3 that rattled in and out, and a Lebron chase down block...

Think about that.  Your argument is that the NBA took a huge huge risk to have Kerr in on it to fix games.   Kerr could turn whistleblower and destroy the league.   But they took the risk anyway.  Then they "fixed" the outcome of the game... I don't think Klay is good enough to purposefully miss a three and have it go in and out...  I don't think the NBA could be sure Lebron wouldn't be a split second late and goaltend and I certainly don't believe they staked their "fixing" on Kyrie making that shot... So they "fixed" the outcome that ended in a bunch of plays that didn't guarentee their result with any certainty at all...  Does that really make sense to you?   

SHAQ is goat but with that win lebron surpasses jordan as an all round player, IMHO. We can argue about it though. Where is t0ddday??

Lol.  I'm here.  Amazing game.  Hats off to the Cavs. 

As far as GOAT arguments.  I don't like them.  GOATS are for track and field.  Not team sports.  LBJ certainly not a bad choice.  Def did some things nobody else could do - which in my mind qualifies you.  I mean Jordan (without Pippen) and Kobe (with Shaq or Gasol) had losing records overall and never won a playoff series... Lebron has zero dependence on any other great player and IMO is capable of elevating a truly bad team to a good but not great team singlehandly better than any other player of all time.  That is worth something.  I mean his 2007 Cavs team that he took to the finals was such a horrible team - I think there is nobody else in history that can lead a team like that to the finals...

Obviously MJ is great and since I was in middle school when he won his last title I do have a nostalgia for him that is quite strong...  But the never lost a championship argument is silly... I mean Jordan didn't go to every championship!  What if Isiah was injured in 1988 and the Bulls snuck past the Pistons and Celtics and got to the NBA finals against the Lakers and got swept?  Would This hypothetical Jordan who made it farther than he did in reality somehow be worse?  Makes no sense...

Anyway both are best players even if over grade offense... Still if I'm down by 3 at the end of the game I want Steph to take shot... Maybe if your down by 1-2 it goes to MJ. Point is they are too difficult to compare