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Messages - T0ddday

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271
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 07, 2016, 03:01:54 pm »
Quote from: gukl on May 04, 2016, 09:13:06 am
if nothing else, having mega sore glutes is cool because it makes you conciously aware of their activation all the way through the day, from getting out of bed to hitting the squat rack...and glute activation is always welcome.

like when i have sore VMOs, my knee's always feel better

Quote from: Coges on May 04, 2016, 02:56:11 am
Quote from: Raptor on May 03, 2016, 02:30:45 am
Reiterating this for the 100th time - the dumbbell BBS I found out to be the BEST glute-soreness-giving exercise in existence, to me. Absolutely tremendous glute soreness. Not sure why, but it is like that.

Have you found the glute soreness to be productive though? As in does it translate into gains either in strength or muscle? Or is it just a pain in the ass  ;D (pun intended).

I don't think there is necessarily a direct benefit to any muscle being sore and you can definitely make gains in size and strength without soreness...

However, soreness indicates activation - and as we know DOMS is much easier to trigger in a muscle that hasn't been stretched under tension for awhile (think of the soreness you get after a long layoff or the first time you lift).   So if you are doing squats frequently for years and suddenly you move your foot placement or depth and you experience new soreness that's an indicator that despite doing this compound lift for years you were to some degree inactive in that muscle...

It's kind of shocking to me that two people can do the same compound movements and have completely different muscle activation patterns.  For those of us that have recovered from injury this is often a problem.  Additionally, you are going to have a personal bias for your movement patterns that depends on many factors and is probably not necessary to change completely...  However, adding another muscle (previously inhibited and inactive) to a movement can be an absolute game changer when it comes to injury prevention and to some extent performance.

In my case I really struggle to activate my quads.  Sprinting, squatting, deadlifts, front-squats, jumping, etc.  even after a long layoff result primarily in glute soreness, hamstring soreness, and even abdominal and calf soreness before quad soreness...  Unsurprisingly I don't have very strong quads and can suffer from jumpers knee because despite being inactive you will use your quads isometrically as breaks for landing or stopping as you have no other movement pattern with which to accomplish this***. 

The solution to this lack of activation is usually isolation work for the inactive muscle.  It really depends the level of inactivation - after surgery when it's completely inhibited this won't work as you can't even voluntarily activate it - so EMS stimulation can be used to get it firing again.   The absolute best thing you can do is find a closed chain exercise that still isolates the inactive muscle.  For the VMO/patellar tendon single leg eccentric pistols on a slant board are one of the best exercises you can do - like Gukl when I do these and feel sore in my quads (the only way I ever do) I also have less knee pain.  Skater jumps with an emphasis on the twisting can help people activate glute medius - which is a common inactive muscle. 

Try to keep your activation exercises higher rep and a little bit less intense if possible - you are going for muscle/strength alone with activation but remember this is a previously inactive pattern so the tendon that bears the load in this pattern might easily get overworked if intensity is too high...

*** Wanted to note that despite the fact that quads are our primary breaks I talked to a coach that has video of athletes who are so glute dominant that they find ways to get around this slightly...  When landing from a two footed jump you will see quad dominant athletes safely land without locked knees and descend into a squat to handle the shock...  Others will land with a fixed knee angle and bend the back and stretch the hamstrings on landing - I tend to do this and it's probably one of the more unsafe landings you can do...   Additionally, some sprinters will attempt to slow themselves by actually dragging their toe on the ground which will send shock on the tibialis and to the hips to keep some of the breaking force off the quads... A large price to pay and one of the many reasons why "quad-dominant" is not necessarily always a bad thing...  Ideally we should be both quad and hip-aware and able to use our hips to finish explosive movements and our quads to allow us not to get hurt... 

272
Nutrition & Supplementation / Re: high % protein & variants - 70%, 79%, 90%...
« on: May 05, 2016, 10:48:56 pm »
Quote from: Eric on May 05, 2016, 08:38:34 pm
Protein is protein and as far as getting fancy with protein, I've seen the difference as 1 kind agrees with my stomach and the other doesnt.  As far as gainz wise, no noticeable differences.

The 3rd option you can just get say 100% optimum with ZMA tablets considering they probably arent dosing the zinc and magnesium enough.

Your best bet is to just try each one out and see which you prefer as far as digestion and taste goes.

This is pretty much spot on advice.  Protein is protein with the exception of collagen protein and soy protein.  Performance wise whey isolate, hydrolyzed whey, predigested whey, whey concentrate are all about the same... Don't spend more money because you think one is better for your performance or progress... Do spend your money on digestion and taste.  If you can't tolerate it or can't stand the taste it's not gonna help because your not gonna use it... Cheapest whey that you like (even that one brand in the red buckets that has a decent amount of sugar and fat is ok in my book)

273
Progress Journals & Experimental Routines / Re: Operation Save 2 dollars on Clothes at Walmart
« on: May 05, 2016, 10:15:41 pm »
Quote from: Eric on April 22, 2016, 04:50:54 pm
Adarq, thoughts?



I 100% agree with this, learning a trade is pretty much better than a degree to an extent.  There is boces that you can go to in high school and all that but once you're older the classes they offer aren't really as in depth as what high schoolers get and it will still cost you 3 grand or so depending on what you do.  Learning to weld, fab, run heavy machinery, electrical etc etc will give you a more useful skill and a higher paying job than a lot of bachelors or associates.  A guy I used to workout with is a boiler maker and works half a year pulling in 80 grand: went to a trade school.  I see a lot of posts for electricians at 35hr, construction jobs starting at 15 or so just to hold the stop and slow sign and 20-30 for working the equipment.

Can't say I disagree with much in this post.  I wouldn't say trade school is better than higher Ed but I wouldn't say higher Ed is better than trade school...  Although i think that's probably what you were getting st by qualifying it by saying "to an extent."  The truth about the student debt crisis is it isn't so much because higher Ed is too expensive but rather because it isn't the necessarily the investment  it's sold to be... 

I saw a very frustrating ad for a for profit school that quoted a statistic that since 1950 those that get a bachelors degree make some amount (I think it was like a million dollars) more over their lifetime than those who don't... The statistic is meaningless because where you have longitudinal data (the 50s, 60s, and 70s) about lifetime earnings getting a college degree was something done disproportionally more by wealthy people.  Really, is it surprising that people who are born to wealthy families make more over their lifetime than those who are not?  You could easily say that children who do equestrian, rowing, polo, or wear sweater vests make more over their lifetime than those who don't....  Unfortunately the statistic about lifetime earnings and college degrees is as much a that a degree leads to class mobility as it is that America is not quite the meritocracy we wish it was...

I went to higher education for almost 10 years and while it helped me find a career far better than what I would have without it, I fully admit that I was very lucky - a college degree as a means to economic success is not for everyone...  We either have to have the people wake up to this or if we are going to push the utility of a college degree as more than just a tool for personal edification (which some may believe useful or necessary in its own right) we have to make it free or affordable like high school is...  Getting a college degree has become such a cultural achievement that maybe we can essentially merge trade school and college to an extent... Forgive loan debt and allow everyone to attend college and take a few liberal arts courses - but also offer real trade options to upper classmen so they can graduate with a marketable skill along with knowledge about western civilization - after all not every classics major can be a classics professor...

274
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 05, 2016, 01:31:57 pm »
Quote from: LBSS on May 05, 2016, 09:35:24 am
here's my experience with a high-volume, high-frequency t0ddday template: do as much of it as you can, and don't sweat if you're too tired to finish a workout or if you need to cut the intensity way back one day or skip a workout. i could not do the workouts as prescribed, and i could not complete a week without skipping something. but i pushed myself to do everything with max effort and cut myself off once that dropped. and i started PR'ing like 2-3 weeks later.

that said, do not neglect the jumps. if jumping higher is the goal, nothing is more important than ME jumps. if you have to cut back, cut back on the track. and fwiw, the second-most helpful thing for me were bounds, followed by heavy paused squats, then MB throws.

This is pretty much gospel.  You know your body best.  Listen to it.  One too few is 100000x better than one too many...

Another thing you can do is move as much as track work to grass as possible if running on a hard surface is hard to adapt to... But for the most part I think you are pretty well conditioned athlete and will be able to do a lot more than you realize...

275
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 05, 2016, 01:28:49 pm »
Quote from: acole14 on May 05, 2016, 09:22:00 am

A) OK, so I would do it with the gym session and on rest days (of which there'll be two). Not on track days I'm guessing.
B) I've ordered a ~12lb vest that I know should be comfortable (see above).
C) Got it.
D) OK, I think my gym has the same bands as that in the stuff drawer so that's helpful.
E) Err...I just realised my gym doesn't have a decline bench! I missed the decline aspect when I first read it. Could I do a hanging version from the chin up bar? Would be pretty similar.
F) OK, that would be about 5+kgs or so I'm guessing, will test when I get into the sheds.

______________

A) The ADE should be performed as much as possible.  If you can roll it into a warmup for your jumping workout that is fine.  Besides that it should be performed at night after the workout.  It isn't designed to be skipped on track days (you could skip the jumps AND/OR modulate the intensity of the strength work but the goal is to complete it.   If the reps/sets I gave look like intense training modulate it to more of an activation level for yourself.  Here is an example of how you could do that (eg understand the spirit of the workout).

1) Slant Board Single Leg Pistol Squat to 90  2x15

- why? Patella health, quad balance.  Too hard?  Perform just eccentrics focusing on keeping knee/foot heel alignment and feeling a stretch in front of quad.

2) Prone Leg Raise 2x10
3) Prone Glute Kickback 2x10

- Isolate hip extension and stretch hip flexors.  You can use band resistance or weight - or no load.  Focus on the stretch back and firing your glute and keeping your back/alignment straight. 
 
4) Slant Board Calf Drop/Raise (bent and straight leg) 2x20

- again think of this more of an achilles/calf stretch.

5) High Box Bulgarian Modified Squat with Hip Hyperextension

- This is vital.  Here the toe of your shoe is on a high box behind you.  Not the front of foot just the toe.  You dip moderately and then rise up so other foot is on tip toe and push out the hip and flex glutes.  You should feel a very very strong stretch across the hip.  Contrast how you feel after this exercise vs squats.  Doing squats allows most to feel a lightness across the knee (unracking and stepping out the lack of weight is noticed across knee) this is designed to teach you how it feels to have that same feeling across the hips.

6) Abdominal Lying Leg Raises 2x20 @ 10lbs / Side Plank for time

- Drop the weight.
 
7) Weighted Standing Vertical Jumps 2-3 x 5 (for this and all other 'weighted' exercises below: what weight for vest?)
8) Weighted Single Leg Standing Vertical 2x5
9) Weighted 1 Step Vertical Jump (both plants) 2x5
10) Walking vertical jump (both plants) 2x3

- All of these are designed to get you accustomed to loaded jumping (with vest).  These are not ME.  Make goals and hit them.  For these it might be 30'', 20'', 32'', 33''.  Maybe less.  They will get easier with time and this will accelerate the hypergravity effect.

BTW about the vest.  For jumping days the vest can be taken off for ME jumps (or left on for the first couple weeks and then taken off for ME jumps).  The only time the vest should never be work is single leg bounding.  IMO I would warm up on track with vest and remove it for duration of track work.  Keep it on for other work.







Quote

In terms of schedule....given I'm playing bball Mon for at least the next 7 games...I guess it would be something like:

MON - ADE minus jumps then bball

TUES - ADE then Weights #1

WED - Track #1

THURS - ADE+Weights#2

FRI - Track#2

SAT - ADE minus weighted jumps, then jumps

SUN - ADE

All that plus the hypergravity element. To be completely honest, I don't think I can do that. I probably would have to modify it to get around bball for the short-term. Maybe alternate the two track sessions weekly and have Friday just ADE or off completely? I must admit I do share Raptor's and Leonel's reasonable concerns that the overall program volume might be excessively high, especially if the daily prehab stuff also calls for at least 36 weighted jumps. I have done similar high volume work in the past two years (training 5/6 days per week) but with not as many jumps (not that it did much for me anyway)...and it was right on my limit. I'll hear what you and others think, maybe I'm being too conservative...

Also, lastly, how many consecutive weeks would you run this block before testing or progressing?

I would keep this up with small modifications till you come to the states.




276
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 05, 2016, 01:14:13 pm »
Quote from: Raptor on May 05, 2016, 02:33:58 am
Interesting program but where do you fit all that humongous volume???
I would need days to recover after one of those workouts alone.

Quote from: Leonel on May 05, 2016, 02:44:21 am
haha yeah that volume is huge... my knees would simply disintegrate no way I would be able to handle it. and the daily pistols/slant board squats imho add to the stress put on the knee/patella tendons...

It is interesting the feedback on volume that seems to come from this board.  I seem to be pretty far on one side of the pendulum when it comes to volume.  I think there are a couple things important to note about the way the program is structured.

1) Some exercises - eg the bw slant board pistol to just above 90, the heel/calf drops, the dorsiflexion work, and the glute activation actually INCREASES the amount of volume the athlete can handle.  I can give you a bro-sciency hand-waving explanation of why eccentric single leg slant board squats have this effect and it would be something along the lines of "knee stress is from heavy concentric load and landing shock while slant board eccentric actually lengthen the patella under moderate repeated load which remodels the patella and makes it more capable of handling landing stress".   

Tbh I don't totally understand that explanation - imo more load doesn't seem like a good thing but anecdotally it works.  If you read the literature you will see that eccentric loading is always recommended for tendinopathy rehab.  What I have seen anecdotally is that if you are suffering from jumpers knee - slow eccentric only even to the point of pain (concurrent with cessation of other stressful activity) is one of the keys to recovery.  However, for a knee-healthy athlete like acole I prescribe the eccentric and concentric as prehab, I've honestly seen multiple athletes who begin to have minor jumpers knee when they don't this as prehab - adding it back in ameliorates the problem.

2) It's rare that volume alone is the problem in most training programs for a well conditioned athlete.  Volume alone isn't as meaningful as volume * intensity.  One thing I think that is a missing element to most people who train alone or at least not part of a collegiate or semi-serious team is that they don't build up an ability to modulate intensity out of the weight room such that they can still make gains.  This really is an art and IMO one of the most important things an athlete can learn.  Even in the weight room we sometimes forget the difference between working up to a daily training max (~85-95% of a real max) and working up to an all-out grinding halting max attempt.  The first takes time to develop the work capacity but is achievable the second is asking for trouble.   

I don't mean to pick on members of the board but it seems a common refrain that doing stuff ME is the only way to go...  From entropy's standing broad jumps on hardwood where he literally falls to his knees after each attempt to gain a few cm to Raptors description of running for his life on every sprint there seems to be a lack of ability to work dynamically at modulated intensity.   I realize this is counterintuitive to some degree.  Sprinting IS sprinting.  Going and jogging 100m in 25 seconds will not help you get faster in the 100m at all.  It almost seems as if their is no such thing as submax sprinting but it is an explosive activity.  However, most of dynamic movement involves both force production and reactivity - take a little off the first part and you can still do an excellent job at training the second component.  My favorite example of this is shown in these two videos:

https://www.youtube.com/watch?v=bX5NhSXhtKI

https://www.youtube.com/watch?v=erZsAP0vljI

Bolt runs a 9.9 and 10.1.  Almost equal wind-speed.  One involves straining to produce force for 100m meters while the other relies on 3-5 second initial burst and an ability to ride out momentum with excellent reactivity to coast to a 10.1.   The first is 100x harder to recover from.  The second could be done for reps in training easily.

If you can approach bounding like this you can handle a lot of volume.  When I do 1-step single leg bounds off my left-foot I can make it past 18 yards on my PR attempt.  However, if I am doing them as part of a program like the one I wrote for acole I will take a moderate intensity first step off my left foot and purposefully land on or before the 3 yard marker and I will make sure I get past 15 yards strain free.  Is this impressive?  Not especially.  It's 9 feet less than a PR attempt...  But it accomplishes one of the most important elements of bounding (the bounds are progressively longer).  Some days making it past fifteen yards is ridiculously easy... some days not so much.   One the days when it's not that easy I would probably collapse my landings if I tried to go farther; thus 15+ yards accomplished with progressive lengthening is a distance for me that sufficient to provide a training effect while also allowing me to recover between workouts...  When you train like this things eventually start to feel really easy.  At some point you almost accidentally start hitting 16 or 17 yards and at that point you can move up your training standard...

Long story short you can make a lot of gains training in a zone below ME, we think of progressive increases coming from increasing (a) load/power or (b) volume but we forget that there are subtle changes that indicate belie your gains.  You might bench press 100 kilos for 3 reps of 5.  You could try to add weight weekly and get up to (a) 110 kilos for 3x5 or you could try to add volume and reach (b) 100x3x8 after some amount of time.  Or you could just continue to do 100x3x5 and after some amount of time your body will learn to turn on fewer motor units and it will get easier (c) and you can then add weight/volume with very little struggle...  Will the gains come faster with (a) or (b) vs (c)?  Probably.  Especially if you stay at a certain weight/rep scheme for too long.  But which will be easier to recover from?  Which will allow you to become best technically at the movement (maybe not as important for bench but vital for bounding), which will allow you to include a lot of other work in your program?   IMO it's C.  This is why I think the best structure to a program is accomplished by first getting the athlete to have decent fitness/work-capacity.  Then most of the exercises are performed submax (again not easy just closer to 95% intensity than 105%) with the exception of a specific goal.  In the case of LBSS and acole that is ME running vertical jumps. 

It takes a cerebral athlete or an observant coach to figure out that the athlete is improving rather than stagnating despite non-obvious measures - when Vag was doing GPP sometimes the only improvement is "feeling it".  If you can recognize that and learn to improve across a range of movement you will become the best athlete you can be... 

277
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 05, 2016, 10:59:43 am »
Quote from: maxent on May 05, 2016, 10:05:26 am
Shud i try to find a shooting coach while in the states? I'm feeling pretty insecure to even bother someone with my awful hot mess of a technique. not to put a fine point on it, but it's not the technique that's worrying but just my general lack of athleticism / sportsmanlike ability for somoene who would have dealt with players far far far far better.  to add im actualy in a slump atm .. low esteem etc .. so it's not just a trivial thing .. stuff like this seems bigger than it should be .. anyway this is prob the wrong place for it

Stop.  Get out your head.  Best shooting coach I know is in Nyc, you gonna go there? I can refer you.

Your lack of athleticism is not a problem for a coach... Your coachability might be, but your lack of ability is what a coach looks for, your actually an ideal candidate. 

278
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 04, 2016, 11:39:39 pm »
^^^ noticed two errors.  First the second day of lifting where you do endurance speed band squats.  The heavy squats to a single should be unbanded.  So, it might look something like this assuming a max of  less than 350.

5x135,225
3x275
2x295
1x315,335

Also on your 5x5 band day you can also do unbanded squats first of your afraid your going to lose your squat... Go up to about 85%. 

279
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 04, 2016, 07:17:40 pm »
Quote from: acole14 on May 04, 2016, 10:17:23 am
Quote from: LBSS on May 03, 2016, 09:01:44 am
i've also been digging ultralight tennis shoes for jumping. might be good for bball, too: they're flat and wide like basketball shoes but much lighter. i have a couple pairs of lotto quarantas and may get another soon because i'm wearing the tread down on one of them.

That could be good. I'm assuming they'd be fine to play ball in as well. Going to a place tomorrow and will compare the Hyperlive's with whatever tennis shoes they have. Thanks!

___________________

T0ddday came through with a beastly program for me. Should be interesting! T0ddday, I've annotated it with some questions:

Almost Daily Training: (what does this mean? Before every session? Or on off days?)


7) Weighted Standing Vertical Jumps 2-3 x 5 (for this and all other 'weighted' exercises below: what weight for vest?)

2) Glute Thrust:  2x15 (barbell or BW?)

2) Band Box Squat to heavy single,  Band box squat 10 reps for time (goal should be 10 seconds) (weight for 10 reps/10 sec? 10RM?)
3) Heavy Dumbell Decline Side to Side leg raises (I have a vague idea what this is but not sure...)


Track/Field Work:


2) Medicine Ball Tosses x 15 (measured? Weight?)


Answers:

A) The almost daily training should be done on as many off days as possible.  On a weight day you can do the ADT in the evening.  Include with it mobility work specific to you.  The almost daily training isn't hard, it's basically standard prehab - we work daily glute activation, daily dorsiflexion and calf mobility, daily patella work because the goal is to allow you to have a large jump volume without standard overuse injury.  On jump days you can include the ADT (minus the jumps) as warmups before your jumping or just complete it minus jumps in the evening.

B) Whatever weight vest you can afford and wear daily.  10-15 lbs is good.  You can load up more weights for jumps but IMO not totally necessary.

C) Barbell
D) Pick a weight + bands that allows you to have a challenging time doing 10 reps in 10 seconds.  Go to just parallel or just above to a box and come up (don't worry about completing the rep 100%).  Ideally the bands should make this weight less than half your max.  Here is a video of me doing parallel band squats for 10 reps in 9 seconds.  My 1rep max that day was 500lbs to the box.  I used 225 + black monster bands.  Since I completed 10 reps in under 10 seconds the next week I went up to 245 lbs + black monster bands.  This one will generate some lactate so watch out.  Also there is a learning curve.  If you haven't done this you will be terrible.  So, you might start out with bands + 25lbs and not get it but you will figure it out in a few sessions... You have to keep core really tight during the set or you lose rhythm.  This is my favorite lactate drill for sprinters in cold weather who don't have access to a real track.  If your a glutton for punishment you can do them for higher reps as a finisher...  I have my 400m guys do sets of 15-30 reps and taking between 20-50 seconds.  Seriously pain.  But serious endurance.

https://www.youtube.com/watch?v=aCVDgqcKfoc


E) Lay on a decline bench opposite (so your hands hold the places that hold your legs).  Hang your legs off with a dumbell between feet.  Raise your legs up for a standard leg raise.  Now raise them in a V so you raise to left and your right hip comes off bench.  Back to center.  Side to side.
F) Whatever weight ball allows you to throw between 10-20 yards.

280
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 04, 2016, 03:13:44 pm »
Quote from: LBSS on May 03, 2016, 08:58:40 am
had dates that ended in hooking up the last two nights. so i haven't gotten enough sleep since saturday.

noticed something. until sunday the women i've gone on dates with or hooked up with since my ex and i broke up mostly fit my lifelong type: pretty, small waist, nice bubble butt. with the three that i'd had sex with, the sex was mediocre to pretty good. then on sunday and last night, the women were really cute but they weren't as shapely as i'm used to, and my vain ass may have learned a lesson that i'd heard but never really believed: chunkier chicks are better in bed. the sex was awesome. the woman on sunday gave possibly the best head i've ever gotten. i'm getting a boner just thinking about it. last night, well, i've got bite and scratch marks all over this morning.

also, i'm sore from the truncated barbara. chesticles and anterior delts, tib anterior (oddly), and traps and lats a little. and abs.

two more days of work.

LOL. Serena Williams is a goddess.  When you appreciate her you win.

281
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 04, 2016, 11:46:45 am »
Quote from: seifullaah73 on May 04, 2016, 08:43:05 am
Quote from: T0ddday on May 03, 2016, 01:35:58 pm
A self timed stop watch for a 30m sprint is never sufficient.  Either do it right or not at all.  Self timing less than a 100m makes zero sense.  Going from 4.3 to 4.1 over 30m is a huge improvement.  The error associated w a self times stop watch is more than 0.2.  So you are wasting your time.

Nothing wrong with running them untimed.  In fact it is the better choice for you right now.  Adding in a variable of hitting start and stop past a line is just making the reps worse as you can really run through the line when you have to concern yourself with clicking a watch.  And your times are way off anyway they predict a 7.1 60m or so which is way way faster than you run.   

Just stop w the watch.  Get your reps in at your 30m sprints and do them all at 100%.  If you insist on getting a time ask a friend or stranger to hand time you from first movement on the last rep or two.  Right now your making your workout worse for the benefit of getting useless data.  Don't do it.  Train smart

I thought you would never ask. I remember I did these untimed and somebody thought that it would be better to time my run to measure my performance, but you are right, I will do them untimed. This was my thought also that holding and operating a stop watch is making my performance bad. But thanks for the advice.

will post my results later

The advice to time your runs probably did not mean that you should hold a watch in a 30m start.  Probably meant you should time the run accurately w a partner or smartphone.  Since you do not wish to do that it is better to do them untimed.  Poorly following good advice is a pitfall you want to avoid.

282
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 04, 2016, 05:42:41 am »
Quote from: maxent on May 04, 2016, 04:54:02 am
SO i dont know if it's the rest or what .. but holy crap do i look "jacked" lately .. upper body, legs, all of it! My shoulders and arms look bigger cold than they wud after a workout pumped.  I wonder if i missed a beat in doing TOO muh training and sacrificing gains of muscle? Less is more?

LOL.  Highly unlikely.  Hate to break it to you but you didn't just put on a bunch of muscle.  Nor have you ever put on much actual muscle tissue.

Rule of thumb.  How you look == What you ate.  How you perform == how you trained.   

What I mean is if you wrote "Holy crap I was jumping out the gym today I felt soooo light - even though I took some days off training and haven't squatted n two days!... maybe less is more?"

Then my answer would be - yes.  Allowing enough recovery for you to super compensate allowed you to improve your athletic ability.  In this case less is more.

BUT... when you are focused on how you look in the mirror in the short term the answer almost always involves two things; salt or sugar (carbs).  Look at your journal.  You are perpetually eating under maintenance (this actually does sacrifice your ability to gain muscle) in your quest to not be fat and be 165...  But recently you fell off the wagon and gorged and went above 180lbs.  Your actually had a full gut for the first time in awhile.  Now that food has moved from your gut and you are carb loaded and since you are lean this makes a dramatic difference in your appearance.  Before and after pictures of bodybuilders who carb load are ridiculous. Carb loaded at low bodyfat will make you look jacked. 

It's not the lack of training though (except for in so far as not training maybe lowered TDEE slightly so your effective net caloric intake was higher) - in fact it's more likely you don't train often enough to build muscle - not the other way around.

283
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 03, 2016, 01:35:58 pm »
A self timed stop watch for a 30m sprint is never sufficient.  Either do it right or not at all.  Self timing less than a 100m makes zero sense.  Going from 4.3 to 4.1 over 30m is a huge improvement.  The error associated w a self times stop watch is more than 0.2.  So you are wasting your time.

Nothing wrong with running them untimed.  In fact it is the better choice for you right now.  Adding in a variable of hitting start and stop past a line is just making the reps worse as you can really run through the line when you have to concern yourself with clicking a watch.  And your times are way off anyway they predict a 7.1 60m or so which is way way faster than you run.   

Just stop w the watch.  Get your reps in at your 30m sprints and do them all at 100%.  If you insist on getting a time ask a friend or stranger to hand time you from first movement on the last rep or two.  Right now your making your workout worse for the benefit of getting useless data.  Don't do it.  Train smart

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Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 02, 2016, 04:36:59 pm »
Quote from: seifullaah73 on May 02, 2016, 08:23:58 am
Can you tell me how I can use a smart phone to get more accurate timing of my 30m sprints?

1) get any app that allows you to record or import video and has a timer overlay.  V1 golf and coaches eye are two examples.  Or if you can't download apps you can count frames but this is very tedious.   For most phone 30 frames is 1 second...

2) balance phone on tripod or bag or have friend hold it.  Have a good close to 90 degree angle on finish line and be able to see start. 

3) place at least 1 hand on ground when you start.  The first frame where the hand is off the ground is where the race begins.   The first frame where a body part is past the finish line (you can use a cone to mark) is when it ends.   If you want to have a time that mimics nfl football 40yd time then take the first frame w after arm leaves ground and last first frame where any body part crosses line and then subtract 0.2 seconds.  If you want to mimic track and field make the final frame that where chest is over line and then add 0.2 seconds to your time. 

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Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: May 01, 2016, 10:15:25 pm »
Quote from: seifullaah73 on May 01, 2016, 07:01:32 pm
Quote from: T0ddday on May 01, 2016, 04:50:18 pm
The wind is all in your head man!  Stop thinking about wind because clearly when you do you get affected and run slower.  It's not slowing you down, the excuse your making is slowly you down.  No excuses!

When I run and the wind is blowing, I feel like its slowing me down and I can feel the affect of it. It's hard to run when there is wind blowing against you. I don't think about the wind only when running and it just feels like it's slowing me down.
I will ignore it next time. So I can run in the same direction the wind is blowing?

Yes , I understand you think all those things but those things are just in your head.  Some people feel that they run faster in a red shirt.  They feel the effect of the red shirt speeding them up.  But it's all in their head just like this wind you think you feel is slowing you down.

Wind resistance is proportional to the square of the velocity of the athlete.  Usain Bolt runs very fast and has a large surface area and a strong wind will slow him down about 0.15 seconds over 100m...

You are much smaller and have a very low top velocity and are running 30m where you don't even hit this slow top speed for very long if at all.  Any non hurricane wind will not affect you.  The fact that wind is appearing on one rep and not the other suggests that these wind fluctuations are not hurricane magnitude.  Given that you will be slowed down by about 0.02 seconds about.  Less than you can measure on your watch.   So your much slower time is caused by the fact that you think wind affects you not by the actual wind.

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