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If you really want to set your glutes on fire, get on a treadmill on the fastest settings on the highest incline and while holding just run on it for at least 20 seconds - 1 minute (if you can last that long).

My glutes are sore like crazy when running on it for about 30 seconds.

nice but sounds scary, lol.

there's a park around here with a "hill" that takes ~50 seconds to sprint up, that's fun. hill sprint repeats are great.

yesterday: very light run and beautiful progression

03/08/2019

2019 spinach salads: 6

diet:
- ate real good

soreness/aches/injuries:
- glutes: left achy/slight strain - getting better tho
- shoulders pretty sore (from jump rope)



08:30 AM: very light micro progression: 1h30m @ {10:07 to 8:33} ::: (grass/dirt/rocks, left low back/glute achy) /// love these runs the most
- https://www.strava.com/activities/2199258512
- basically, gently shifting each mile faster by ~10s, starting at 10:0X.

wow these nike vaporfly 4% flyknit's feel HORRIBLE.

though, it feels like I can probably run very long distance, very comfortably -> that's why i got them. these things feel like "pillows" and have this weird "rocker motion".

absolute shit that companies can't just make a normal spike style road shoe. ie, if my endorphin's had a plate in them, they'd be perfect.. something like that.

feels like i'm wearing clown shoes.

definitely curious to see how i'll race in these. probably will be better than expected.

the flyknit material feels great tho.

need to find more XC races so I can spike up and enjoy it.

 

Played 1v1 today with this over weight 62 year old white man. he beat me both games .. lol. prep is going great

you got "demasculated"

Note to self: This directed to myself. I have this problem of chasing weight numbers, I want to be able to squat 3xbw squats whether box squats or partial squats. But reading what coges told entropy about wanting to be good at squatting or wanting to improve performance for me. I need to stop obsessing over trying to squat high numbers but rather maximize the gains I can from the current squat weight before moving on.

It's probably, or maybe not, like having a lot of lemons, you can either try and squeeze as many lemons as possible in the quickest time possible or try to maximise the number of juices squeezed from it as possible regardless of time. This way you can save a lot of bodily pains.

The high numbers will come but over time, no need to rush it.

nice stuff!

in regards to performance: i think the way we should approach squat numbers is: can you squat (x % BW) whenever.. ? ie, what's your 1RM whenever? I mean can you just walk up to the bar and work up to 2 X BW, or 2.5, or 3?

so, achieving 3 x BW with a high level of specialization, which implies neglecting other aspects of fitness/performance, is probably a bad idea.

i mean my advice for everything is: health #1. secondary advice for jumping is: jump, squat, improve overall fitness, eat good, get enough sleep. included in improving overall fitness is stuff like occasional: running, sprinting, basketball (drills/practice/games/whatever), high rep low level reactive work (MR tucks etc), high volume jump sessions etc.. just stuff to improve overall fitness. regardless, I never say: "just squat". I don't get why anyone would do that if their goal is improving jumping. squat is an important component but not when it's used alone. so anyway, to add to that.. if you have a well rounded routine, then squatting itself is just another tool. building it is important but, not to the detriment of everything else. this gives you more of a long term approach to building your squat. as it increases, whil not neglecting the other components: sport specific movements, general fitness, diet, sleep, that gained horsepower will feed back into the system.

so that basically goes back to what you were saying - don't obsess about the overall squat number, let it be a significant tool in the overall system.

sure, 3xBW squat would be great, but not if it's done basically in isolation, so not to feed back into this continuous loop of development.

that said, I got my half squat to ~2.7 x BW. I did that while jumping nearly every day, eating good, getting fit as fu*k etc. I could feel the gains in squat help fuel the entire system, and the other components in the system helps fuel the gains in squat. that's how it's supposed to be IMHO.

number obsessing is fine, as long as it's part of the overall picture. 3xBW squat doesn't mean sh*t if when you reach it, you're out of shape etc. stuff like that.

it's a continuous system of development, not a magic trick. i think too many people end up focusing on the magic of certain exercises. i don't get it. with years of experience, one should actually move further away from "magic".

and yup. don't rush it! 100%

pc!

speed day but, had to shut it down.. glutes sore but, left one more achy than sore. hereditary sacral spine issue seems to be inflamed lately (low back/sacral spine related stuff).

this speed session would have been really good if i was 100%. i mean, i was flying EZ and felt great.

now hoping this glute ache disappears quick.


03/06/2019

2019 spinach salads: 6

diet:
- ate light/good. burger + milkshake for dinner.

soreness:
- glutes: sore, but more achy than sore (left especially)

aches/injuries:
- not much
- left glute "ache", low back/sacral spine ache




08:00 AM: this was going to be such a great session, fu*k! -> 1h43m @ {relaxed speed progression: 8 x ~330m, 6:41 min/mi to 4:54 min/mi, stopped because glutes (left especially) were too sore & low back achy} + {light miles} ::: (grass, spikes, felt great, nice weather)
- https://www.strava.com/activities/2195082937

felt really good on the ~330's. last one made my left glute feel really achy so i stopped. glute soreness is from the lunges but there's also some glute/hip achiness from the low back/sacral spine "issue". sux.

hoping to feel alot better tmw.





solid.

my plan is to slowly get back into running.

niiiice! i like the 4d/wk 1 mile runs.