Adarq.org

9 July 2014

Bodyweight@session : forgot to check
Soreness : Chest, lats, calves sore. quads, glutes, abductors, hamstrings feeling something between sore and too stiff. 130kg speed halfs wrecked me, lol
Injuries/aches :  none

1km jogging

Dynamic warmup

TEMPO RUNS:
5x80m , building up intensity from 50 to 80%.
-Really bad. Feeling too stiff, like there was no energy transfer through my legs.

5 minutes rest

Then i wanted to do this:

1) 300m @ 100%

2) Some challenging lactate run
- could be 2x3x200 - 2 mins between the reps (200, 2min, 200, 2min, 200) & 10 mins between sets - start off trying to hit 30,30,30 & 30,30,28 and get better each week

300m@10% : 54 seconds
-Heh, not that bad. It is 3x100m@17s, so given my 15.5s PR, this was pretty good.

10 minutes rest

200m@100% : 34 seconds ( actually big  , i was at 38 seconds this April )
2 minutes rest
200m@100% : 36 seconds ( also  compared to April )
2 minutes rest
200m@100% : DNF ( gave up at around 150m, i just couldn't run anymore, i would have to jog )

Decided to call it a day and not try a second set given i could not even complete the first one.

5 minutes rest.

1km cooldown jog.

That was interesting. I am wasting my time on this 80x50 gravel football field though, the times I post are useless:
As discussed again here, those are not sprints, i have to decelerate much to take the 90 degree turns. Now what good is a 300m sprint if i have to do 4 such cuts? That's what i thought.
Still, i like the concept of the longer sprints, even if they are 'sprints'. Gotta get to the damn track and see how much my real splits deviate from those.

In other news, my boost shoes just arrived and they are sexyyyyyyy, can't wait to run&jump in them 

8 July 2014

Bodyweight@session : ~84.75kg
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE IV ( Peak )

Workout #7

9'' DEPTH JUMPS:
2x10
-Awesome.

COMPLEX :
C1 : HALF SQUAT:
5@130kg
5@130kg
-Easier than last time. Kinda fast actually, awesome!

C2: JUMP SQUAT:
2x5@20kg
-Awesome.

PAUSED STANDING CALVES RAISES MACHINE:
18@75kg
17@75kg
15@75kg
-Same reps with last time. Did not do 80kg by mistake, goal is 3x15 here so was above it already.

BENCH PRESS:
4@72,5kg , ties 4RM 
9@62,5kg ( +1 rep )
14@52,5kg ( +1 rep )
-Some progress so nice.

PULLUPS:
8@BW + 5kg ( -2 reps ) , ( +5kg ) , 
8@BW + 5kg ( +5kg ) , 
8@BW  ( +1rep )
-PRs are because it is my first time ever doing them weighted.

4th week of peaking. Kinda losing its meaning. Also bored of it. Half squats get better and better but  i don't know, i feel the crave to do deep ones too.
New shoes are supposed to arrive this week so i will wait to have a couple of 'peaked' ME jump sessions in them and then end it.

Enlightening.

LBSS, that's what i thought. It seemed to me more like a method. In the same lines of 'drink a ton of water before lunch so you won't be so hungry'. I dont get it because although i love food and eating big, i can be very consistent with any diet plan, whatever it is, fasting, many small meals, force-feeding, no prob. But i understand many people are not like that so they need their methods.
Entropy, i don't really fall for the single digits story bro, sorry. Going from 15 to 14% or from 10 to 9%, I believe that frequent meals in whatever quantities to meet your daily caloric plan is the optimal way, because of the much greater time of the day that you stay on anabolic state.
But it doesn't mean fasting doesn't work. If it is more convenient for you, i am with you. I mean if without fasting you may slip and eat more, or it is too much trouble to track nutrients and count meals and have meals too, or for whatever reasons you feel better when fasting, then you are right to choose it. In my eyes it is a ( slightly? ) less effective fat loss method but for many people it may be much more convenient and easy to keep at, so in the end they will get better results.
Carry on

Try one leg jumps in your frees and see what you get.

I always do SLRVJs too in my jump sessions this year, just don't log them. They are steady at around 27''.
In frees it is the opposite of DLRVJs, the extra flex makes them feel more natural and fluid and with a more powerful toe off. Still 27'' though.

DAY 6/7
1) 300m @ 100% ***If you are up to doing this twice a week do it first on this day or else it won't be a good test.

2) Some challenging lactate run
- could be 2x3x200 - 2 mins between the reps (200, 2min, 200, 2min, 200) & 10 mins between sets - start off trying to hit 30,30,30 & 30,30,28 and get better each week

Niceeeee! Gonna start doing this.

6 July 2014

Bodyweight@session : ~84,75kg
Soreness : none
Injuries/aches :  none

1,6km ( 1 mile ) STEADY PACE JOGGING RUNNING:
Total time = 8 minutes 35 seconds ( -40 seconds )     
Average speed = 11,18 km/h ( +0.85kmh ) , broke the 11 km/h barrier
Pace  = 5 minutes 21 seconds per km ( -26 seconds per km )
-Huge PR!!! But i can't call it jogging anymore, it was running, not max possible pace but at least 80%.
Delighted with 8:35, that is an amazing time for my unfit old fat ass.

5 minutes rest

100m TEMPO RUNS ( 1 minute rest between runs ):
5x100m@60% + 1x100m@80%
-Times for 60% : 20-21 seconds.
-Time for 80% : 17:50
Wanted to go 50% but i couldn't, my legs denied, i could ether jog or go 60%. Weird.

Wanted to do another set of tempos but legs felt tired so called it a day because i want to do ME jumps tomorrow.