Adarq.org

7/05

Swimming
-10 laps left side breathing
-10 laps alternating sides
-15 laps right side only
-working on breathing on my weak side. Pretty terrible. In fact, both sides are pretty terrible.

Throws *200

7/06
Squat
275*5
295*5
315 2*5
-back in it. This felt a little harder than I figured it should have. Quads lost strength and i cant get my left ankle into full dorsiflexion

Sumo DL
-weird interior knee pain

Trap bar DL
325 *5
375*2,3,3
-good form but weight decrease probably because of fatigue from squats.

SVJ
Trap bar jumps
-ankle bad on landing and triple extension. Shit.

Bench
135 2*5
165*5
175*5
165 2*5
-pretty good. 15lbs off PR level but better than last time

Leg Press:
450*8
540*8
610*8
540 3*8
-ugh. Not super strong but hit me pretty hard.

Really tired throughout, didnt get enough sleep. 2 rest days not enough. Happy with squat.

You work extremely hard and have a lot of dedication. You are more of a loner type: you are clearly not doing this as a social thing. I think most people can't connect or understand that and they incorrectly deduce that you are doing it for recognition so they intentionally withold it from you. And people also dislike what is outside their understanding, making them less likely to try to connect with or reward you for your efforts. Just keep doing you man.

7/01
60 mins pickup
Throws *100

7/02

AM
Prep
400m *3 @ 75s, 76s, 76s (2 min rests)
10 min rest
400m *2 @ 79s, 77s
-98 degrees. Fuuuuuck this
-Im fishing for good times: first 200 i run with good upright form and the last 200 i hunch over, get low and muscle my way through. This is fine for a race but for practice i should have consistently good form throughout

PM
Prep

Hang power clean
135 8*5
185 3*5
-technique work. Most 135's look perfect but most 185's don't

Squat
225*5
275*5
-still not ready

Sumo DL
315 2*5
-slow.

RFD sumo DL (60s rests)
275 8*5
295 2*5

Caps chair amrap /25s
5*15-17

SS:
-V-ups amrap/ 35s  * 24,22,21
-hollow body hold 3*30s
-90s rests

Knee up weighted iso:
R: 10lbs *30s, 28s, 26s
L: 10lbs *27s, 25s, 24s

10 mins stretching

6/29

3v3 ulti *45 min
-worthless reps. I really need to keep a lookout for higher level pickup cause im in desparate need of touches but this is not the answer.

50-50 jump balls *15,15
-YES. Managed to talk some dudes to do these with me. I did 15 with 2 different people.

vs Mason: most of the throws were low and blady so bodying out was extra important. Really tough finding a balance between maintaining your space, not fouling, getting a good read and jumping through contact. I only got a few from outside position, caught almost everything from inside position. He caught 1 by sneaking into the inside space when I didn't body well enough and completely boxing me out. Bodying up is extra important with bladier shots, can't use vertical to compensate at all. In fact, I only managed to get 1 or 2 good verticals out of 15.

vs Jeremy: we are pretty close to evenly matched: his reach is slightly higher and he is bouncier but I am about 25lbs heavier and much stronger. I ended up with 8 catches and he got 5. The throws were pretty perfect 50-50's and easy to read with little wind and his playstyle was little contact. 80% of my jumps were above 30" for sure. Had an SL jump that felt close to PR level based on air-time.

An excellent experience. Heres what I can gain from it.
-statistically, my best chance on a disc by far is with inside positioning.
-I should work on disrupting momentum based jumpers by initiating contact during their runup
-I can't go up with a hand which i'm using to box out. Some situations might be better to box with a shoulder.
-I need reps against people much better at bodying out and with wind.

Gym:
Sumo DL
Up to 355*3 (a little rounding in the back = weight drop)
345 5*3
345 *5
315 *9
225 *20 in 60s (had a lot left in the tank, bad pace)

Safety bar walkouts
285 3*100 steps

Good morning
135 3*8

So fucking beat. I need rest

6/26

Hucks *150
-upwind (+slight RL cross) flicks worst, complete opposite of last time i threw with this wind. Need to slow down and get my flick technique down, I think im overcomplicating the arm motio ln
-overall pretty inconsistent, especially upwind. Downwind im controlling the angle much better, everything was looking decent towards the end.

15 min tempo run, 50's at 95%, 100's at 80%

Tennis * 90 mins
-just rallying, didnt want to bug the ankle. Focused on hitting more difficult baseline shots rather than blocking, understandably inconsistent. WIP. Ankle felt pretty decent.

6/23
practice *2 hours
-ankle not quite there. another week at least 
-i need a lot more high level touches. dropped an easy clap and had an around throwaway where i had a loose backhand grip that ended up slipping with the wet weather

PM
trap bar DL:
325*5
355*5
375*5,3
235*27 in 60 seconds
-mid back rounding. it feels completely fine but it looks bad on video

safety bar walkouts
145 *100 steps
235 *100 steps
265 *110 steps

ss *3:
-good mornings 145*8,8,7
-landmines 75 3*12 PR

ss *3:
-natural glute ham raises (ecc focus) 3*6
-suitcase carry (strapped) 110 *45s, 45s, 30s /ea side

ss *3:
-crunches 20lb behind head 3*20
-leg raises w/ hip lift 3*15
-situps w/ 20lb behind head 10, 8+2, 7+2+1

ss *3:
hip hikes 40lbs 3*12 / ea side
sl-rdl 40lbs 3*5 / ea side

so while my ankle is injured i think these 400s are a great look

6/22
hucks *100
heavy wind. upwind i couldnt get my flicks past 40y and no consistency. downwind i focused on choosing whether the disc went IO or OI. too much in either direction and the disc blades or pops up and veers 20y to the side. no point in being able to throw a full field bomb if you cant control it. i did end up hitting a water bottle from 50y out but y'know, it's 1/100. who gives a shit. jk it was a money shot

400m *4 @1:18, 1:17, 1:17, 1:13 (2 min rests)
7 min rest
400m *3 @1:19, 1:20, 1:25 fuck.
bailed on the last rep again. was not expecting such a big drop off after a 7 min rest. hmm

Quote from: LBSS on June 21, 2018, 01:56:25 am

i for one am not shocked that your body was like "DELOAD" after consecutive first-ever 100+ mile weeks.

true but, had more to do with the "triple" that day (race, light long run, light trot) & the pre-3rd-run-stretching I think than the mileage. feel fine from high mileage.

stretching my ankles/calves by squatting into it & holding it, seemed to pre-fatigue my quads. then I did that third light run and left VMO cramped. If I go back into that same stretch, hits the spot exactly. The annoying thing is, I remember thinking I shouldn't be doing that stretch pre-run, but it felt good like stretching always does, then it probably contributed to me being wrecked like it sometimes does.

I'm surprised heh.

Quote from: Southpaw on June 21, 2018, 04:35:06 am

how many miles were u running per week prior to 100 mile weeks??

all over the place:

04/30/2018: 86.0 *
05/07/2018: 54.5 *
05/14/2018: 53.1 *
05/21/2018: 39.8 *
05/28/2018: 100.1 *
06/04/2018: 102.5 *
06/11/2018: 100.4 in 6 days *

^ Need to finish going back through every week on strava and listing it out in my tracker.

i've done 80-90+ before for like 3-4 weeks, last fall.

Do you think deloads are as necessary and as helpful for high sress periods of long distance as they are for lifting and explosive work?