Adarq.org

Run 30m, first 22m at 12kmh finished on 10kmh cos I felt a stitch coming lol.

Gonna run Friday then working the next 3 days so have 3 days off

Also  after 2 years of trying I got my girlfriend to come to the gym with me. She's never done any exercise in her life (yet is like 48kg lol) and managed 30m of walk/run heh

19 February 2019

Bodyweight@session : ?
Soreness : legs still some sore, hamstring, abductors, calves. chest and biceps.
Injuries/aches : none

RUN 5KM @ 30'28'' 

So weather got a little mild so i finaly  went out to run. Note that this was the first time running out after my race ( late October 2018 ). First run after back injury too of course. Only cardio activity in 2019 have been 4 ( four!) treadmill sessions, best effort of which was 5km in 37 minutes.
So with that data i was expecting an average km pace just below 7' and secretly hopping it will be closer to 6'30''. Boom , 6' out of nowhere, not even going max, i was going just a bit above comfy. I could even break 30' easily, had big lungs reserves but didnt want to stress my system too much.
Ultra excited, that's a damn good starting point!!! ( Comparison data: last year i started running while playing basketball every week, my first 5km was 35' and it took me 1,5 month to break 30' )



Bleh, graph shows cadence instead of speed by mistake. Given the chance though, is that normal? It is average 160spm for an average speed of 10kmh, both steady throughout the run.

Quote from: LBSS on February 19, 2019, 10:29:26 am

you PR nearly every workout. also, training is about overreaching and then supercompensating while you back off. i bet if you gave yourself a bit of time off you could hit a huge PR. it's why i've been secretly hoping for KF to sign up for a PL comp and actually take a few days off for once. i bet he could hit 600.

i dont think we (ppl who train daily) see it the same way as people who train less frequently. the idea of 'taking a few days off' just becomes unthinkable, it becomes habit in a way you can't really understand until you've done it, compulsive even.

ive been compelled to go and squat (heavy) even on days ive felt rough, sick, days ive checked myself out of hospital (lol) and logically it would have been beneficial to skip. And what good is that kind of peaking .. to jump higher, what if you don't even get much benefit .. you lost valuable training time for something you worked hard to build/maintain.

But in it and itself ive definitely lost the belief for squatting i previously held .. if you practice it you get good at it and that's about the extent of it, have not seem benefits outside the squat platform.

it reminds me of a conversation we had in this log where todday told me something i didn't agree with. That the only valuable gains that come out of squatting are the ones which involve putting on muscle. And that's it, if there is no hypertrophy .. there is no benefit outside squatting. He ...... was right.

In my experience daily squatting doesn't work because i think it actually limits hypertrophy (and even possibly more than that it reduces muscle mass?!) but you get good at squatting so logically you believe if im getting good at squatting more weights for more reps then i must be on the right track. Not srue about that now. It's just neural conditioning, over-specialising in the worst possible way to give the least possible benefit from a GPP perspective.

Quote from: adarqui on February 19, 2019, 01:36:05 pm

seems like when he's jumping more, jumps are decent. remember lots of vids of him really getting up, and that was during the daily squatting experiment.

really can't remember how that felt. it was a year ago i was still getting up .. i would step on the gym scales at 95kg and i coudl still hit 36" jumps .. that's basically rec league zion level compared to what im at now .. strugglign to get 27" (below palm touch on the rim). not even close to 27" .. 25" if im being generous. at that time i wasn't doing daily squatting, dabbling with eod squatting BUT with the caveat i had build my strength up with HIGH volume .. once a week high volume workouts of 10-20 sets of heavy 5s .. that worked better i think because it put more muscle on my body .. daily squatting has not done that at all, in fact i'd suggest the opposite .. the body gets so efficient that it can do more with less. I think even back then i wasn't in danger of putting on slabs of muscle .. there is a natural limit to that and ive probably far surpassed it already.

would do anything to get another tomahawk dunk. another 36"+ jump. but just don't see it now ..

- run 4 km in 19:16, walk 0.5 km
the phrase "shot out of a cannon" came to mind. i was trying to relax, 1 km split was 4:45, tried to relax more, 2 km split was 4:43. lol. body was ready. no shin pain (yay) but lower lateral right ankle started to feel tight around 3.5 km so shut it down at the end of that lap.

- stretch

i am, perversely, tempted to see if my body has really supercompensated after its week off by going for a PR tomorrow. the wiser choice would be to rest and do some other exercise. might just adapt acole's routine. AERS AERS AERS.