Adarq.org

Haven't really listed it because I've been so busy. I've barely listed journals. Regular schooldays look kind of like this

-7am Breakfast: 4 eggs, green tea, toast

-9:30am Snack: Bagel with honey, yogurt, 2 fruits (apples, oranges, etc...)

-Noon Lunch: varies. Usually a serving of fruit, some veggies, cup of chocolate milk, potato or other carb like pasta or a burger/chicken sandwich.

-3pm: Track workout

-4:30-5pm-ish: PWO shake (whole banana, 20 oz milk, 36g whey protein.

-6-7pm Dinner: Usually something my mom makes. OJ, chicken or beef w/torillas or a couple hot dogs, rice, serving of fruit, 5 or 6 cookies dessert or whatever else is around.

-9pm snack: Sandwich of some sort, peanut butter and honey usually, more water or juice. At this point it's usually anything I find appetizing. Don't really have this one planned.


Yesterday I had the endless salad bar at sizzler. Finished eating about 2 hours before any real hard running. Small chicken burrito, smaller part of a bell pepper, slice of cantaloupe, 10 shrimp, 2 pieces cheesy toast, very small tuna salad (like, really small), small brownie, and water.

Monday 4/4/2011:

-Warmup
  -2 Laps movement
  -Running mechanics
  -5 40m drive phase
  -3 100m strides
  -3 100m accelerations
  -2 20m bullet belt drives

-Jumps
  -3x4 step
  -3x5 step
  -3x6 step
  -3x7 step

-400m/300IH conditioning
  -600m: 98 sec (95 sec goal)
  -10 min rest
  -400m: 62 sec (61 goal)
  -10 min rest
  -200m: 28 sec (Keep positions was the only goal)

-Light jog 1 lap

-PWO shake


Head throbbing, face pale. Heart was thumping. Vision was blurring. Puked quite a bit after each run.

Top notch pain and progress right there. While I was reaching back for something in my car, just the extension of my toe into a flexed calf made me cramp. I hurt really bad. Also, the end of that 200m seemed like the limit for my body before my heart decided to try to make me kill over. I'm pretty sure doing the 2nd 200m that was planned wouldn't have ended too well for me.

Quote from: $ick3nin.vend3tta on April 03, 2011, 08:56:50 am

Quote from: adarqui on April 03, 2011, 03:25:01 am

wow worst dunk session in a long time.. some stuff could have been the cause but, just chalking it up to a very bad day dunking-wise, weird thing is my legs feel great.

Maybe that is what Louie Simmons is referring too. He's being sent guys who are doing far too much volume (high intensity training (HIT): lower weights with larger volume rep programs) & can't vert for $hit.

He uses Chuck Vogelpohl's brother as a counter to show his methods are better (lower reps/greater loads).



Although you could be just overtrained, sleeping bad, suck nutrition, etc.

well like i said i didn't want to make excuses, but here it is: went to the court i wanted to dunk at, lights didn't go on, so went to some gravel surface court, tried wiping it clean of the little gravel rocks, couldn't get all of them, slipped a bunch of times, etc.

but i was able to jump on that court before.. it seemed less slippery the other time i dunked on it.

Last time I played ball at a gravely court I ended up with a scraped hip, upper back, and elbow. I also had a tiny pebble lodged in my right elbow for a couple weeks. I remember my brother couldn't pull it out with tweezers no matter how hard he pulled so we just left it in. Damn, that elbow scrape sucked.

Lesson learned. Don't play on gravel courts.

Tuesday 3/29/2011:

-Dynamic warmup
-Bound series. (regular, single, straight leg, low, alternating single)

-110m hurdle starts
  -3x1
  -3x3
  -2x5
  -2x7

-Relax for next day's invitational


Wednesday 3/30/2011:

110m hurdle prelims: 16.8xx (seated 5th for finals)
300m hurdles prelims: 42.340 (   Seated 4th for finals)


Thursday 4/31/2011:

FINALS

110m hurdle finals: 16.616 (Finished 5th of 8 finalists)
Long jump prelims: 18'4" (disappointed. nothing special here, just need more practice on approach and getting high on takeoff. didn't make finals on this one)
300m hurdles: 43.0xx (Finished 4th of 8 finalists. explained in notes)



Felt awesome coming over the hurdles on tuesday. Might have done a bit much though. hip flexors were pretty fatigued in prelims. Speaking of which... OH MY.... PRELIMS....  . I had everyone in my heat beat in the first half of the high hurdles, I was coming over so smooth and my snap down was so quick. knicked one towards the end, hit knee, went 4 step, hit ankle, went 4 step between again, finished 2nd to a guy that ended 2nd in the finals. FUUU..... haha. Should've been me. If my finals had gone as smoothly all the way through as my prelims were the first half, I probably would've gotten sub 16 and qualified for state. Oh, well. Beat my buddy in the 300m on prelims, slowed down second day. Day was warmer and I ran faster... but i went over each hurdle with my less comfortable leg, too much time lost in the air.

Gonna be working a lot on snap down and staying low to the hurdles during my break. Also working on approaches and takeoff for long jump. Coach said he could see me getting 20'6" or even 21' by the end of the season, so that's my goal. Short term is to get around 19'6" and break my PR from last year.

Quote from: Zetz on March 02, 2011, 10:38:53 am

I'm gonna try using other emails or something.

Try using a different proxy.

Original Link: http://www.proxy4free.com/list/webproxy1.html

Hadn't thought of that. I'll try it later.

Wednesday 3/23/2011:

-Dynamic warmup
-3x3 contact approaches
-3x5 contact approaches
-4x400m handoff practice. (just a few short sprints on handing and receiving)

-5 step hurdle warmup: 3 @ 33in., 2 @ 36 in.
-110m hurdle starts: 3x3 hurdles (3 stepping, hurdles jammed 2 feet)
-300m hurdle starts: 2x2 hurdles (trying to get 24 steps to first, hit 25 today. Trying for 13 steps between hurdles, ended up alternating lead leg on 14 step)
 

I've had BAD shin splints ever since Monday. It's contributing too much to my fatigue and my shorter steps on the 300m hurdles. I've been icing today. I feel much better. Going to sleep now, I'll need it for tomorrow's meet. Gonna try to go rape my old PR's.

Quote from: Dreyth on March 22, 2011, 10:00:02 am

hahha i think he was on a trip there

Jakes on you I'm an octopus.

What the hell are you talking about, JC?