3316
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 13, 2019, 10:09:25 pm »wait, stamos, you're down to 220 pounds? how have i missed that in your journal?
u misread
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u misread
3317
800m+ Running and/or Conditioning / Re: The where & when are the races thread?
« on: January 13, 2019, 04:52:11 pm »
some misc races .. didn't see the "Clearwater running festival" listed on my other sites, so:
https://runningintheusa.com/classic/list/fl/upcoming/marathon
https://runningintheusa.com/classic/list/fl/upcoming/marathon
3318
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 13, 2019, 02:23:22 pm »I guess I will join. My hat off to acole14 for wasting me in our vertical gain competition..... I went negative 1 in while he at least maintained and gained.....
I am at 220 lb and sub 400 full paused squat, my prime was either many eyars ago at 178 lb and 315 or 215 and 405lb squat, not sure which one was better.....
dno which is better, but i'd go with lighter bw + strong squat rather than heavy bw + strong squat, even at the same relative strength levels. regardless, vert comp def needs more jumping.
doesn't matter what your squat is, if you're not jumping enough.
my 2cents!
pc!
3319
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: January 13, 2019, 02:21:01 pm »After a month of no squatting or deadlifting....my knee feels AMAZING. I was debating adding a single squat/dead low volume day to workouts but then I jumped 44" RVJ in warmups last night on a sub par runup. That's without any strenuous/dedicated explosive work. I was shocked. BW was at 190.2lbs without shoes as well. So now... IDK what to do lol
no idea either, but that's absolutely awesome. lol.
as for squatting/deadlifting etc, if it ends up exacerbating knee tweaks, stay away from it as much as possible, or go alot lighter (higher rep) & see if that helps.
3320
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 13, 2019, 02:15:00 pm »- run 10.06 km in 53:13
- superset x 3
-- push up x 16,15,15
-- tuck hanging leg raise x 10,10,10
- stretch
went out with the intention to run very light a la adarq, averaged 5:17 with a huge range: a few at 4:50-53 and a couple at 5:30-5:40, the rest in between. got some work to do at keeping steady at relaxed paces.
nice!
during an easy run, my splits usually get progressively faster (at the same level of effort) up to a point, then they steady out. body just gives you more as it warms up.
Quote
there's a chance i'll go to europe in late may, in which case i will seek out at least one and hopefully more than one race. my plan from now on is to run at least 5 days per week, at least 40 minutes per run, with one long and very easy run and one in which i do some kind of speed or race-pace work. could be a time trial, could be intervals, could be a fartlek, i won't fuss too much over the plan. but heightened effort. strides at the end of an ordinary easy run don't count.
sounds like a great plan right there!
3321
Progress Journals & Experimental Routines / Re: chasing athleticism - summer 19
« on: January 13, 2019, 07:56:03 am »Bodyweight(AM): 85.5kg (13 Jan)
Diet compliance: 0/0 days
Daily Squat: 57/57 days
Daily Run: 57/57 days
Basketball skill work:
Morning:
Noon:
Evening:
Notes:
- Ok basketball needs to chill. I can't keep eating this much food just to recover from bball added to my training load. Need to get food intake and bodyweight in control.
if basketball is your main goal, why would it ever need to chill? basketball should take priority over everything else.
3322
Crazy Weird Analysis & Stuff :) / Re: Stuff that helps or hurts your quality of sleep
« on: January 12, 2019, 09:55:14 pm »Got a bunch of do/don't, some will overlap with yours but I'm too lazy to keep cross referencing haha
-caffeine free herbal teas, primarily chamomile/valerian root/lemon balm
-avoiding caffeine (for whatever time frame works for you, we all metabolise it differently)
-taurine
-l theanine
-magnesium
-melatonin (I believe its OTC in the US?)
-5 htp/tryptophan
-carbs before bed (reasonable amount)
-limit fluids before bed else youll wake up to pee
-in winter in north/South latitudes morning Sad lamp/sun exposure
-blackout at bed, curtains, mask, blue light filter glasses, avoid screens or at least use a filter app like flux
-cool bedroom, comfortable bed/bedding
-bedroom only for sleep/sex
-don't train too late
-stretching/massage/foam rolling etc before bed
-ashwagandha (I love this supplement)
-bacopa
-phenibut (pharmaceutical and addictive but best sleep EVER)
-meditation anytime, learn to shush your mind
-gen relaxation, take a stroll, read a book whatever floats your boat
-some form of orgasm prior to sleep lol
-lots of protein seems to make me pee at night, clearing urea from your system maybe
-CBD helps me but some say it it hinders
nice!
training too hard close to sleep wrecks me. so i try to make sure those are just light runs.
ie, if i have an evening race.. takes me until like 2-3 AM to sleep.. just way too much adrenaline. really wrecks my sleep schedule. have to get better with that.
about 30-60 min before: turning the tv off, trying to get off the laptop, and turning off most lights etc - really helps for me.
Quote
Also if you have a night of insomnia refer to the super old post by Andrew titled 'can't sleep, who cares, go get it) lol
hah. i always forget about that article. most races i do, are lack of sleep: 5.x-6.x hours. really sucks but, still perform decent. would love to get back to getting 8 hours before races.
one technique is to sleep in 2 days prior, then make sure 1 day prior doesn't have much activity at all. this way, you fail to get enough sleep but, don't require as much soo.. evens out a bit.
3323
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 12, 2019, 09:25:10 pm »
felt great.
race was just too windy to achieve my goal. was tough.
finishing kick (probably 4:4X-4:5X pace in this clip):
<a href="http://www.youtube.com/watch?v=fmjwax7aPWM" target="_blank">http://www.youtube.com/watch?v=fmjwax7aPWM</a>
01/12/2019
diet:
- orange juice/banana before race, race, steak quesadilla + frap after, milk/chocolate almonds etc, cauliflower stir fry, turmeric/apple cider vinegar drink + banana
07:30 AM: AVDA Race for Hope 10k: 1st OA @ 37:54 ::: felt great, pretty windy, solid finishing kick
- https://www.strava.com/activities/2073301181
- https://connect.garmin.com/modern/activity/3293586937
- https://www.endomondo.com/users/26420622/workouts/1253167162
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=268&EId=2
- 1st OA @ 37:54
3rd best 10k, 6 days after running 42 miles -> i'll take it.
---
footer stats:
top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
race was just too windy to achieve my goal. was tough.
finishing kick (probably 4:4X-4:5X pace in this clip):
01/12/2019
diet:
- orange juice/banana before race, race, steak quesadilla + frap after, milk/chocolate almonds etc, cauliflower stir fry, turmeric/apple cider vinegar drink + banana
07:30 AM: AVDA Race for Hope 10k: 1st OA @ 37:54 ::: felt great, pretty windy, solid finishing kick
- https://www.strava.com/activities/2073301181
- https://connect.garmin.com/modern/activity/3293586937
- https://www.endomondo.com/users/26420622/workouts/1253167162
- http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=268&EId=2
- 1st OA @ 37:54
3rd best 10k, 6 days after running 42 miles -> i'll take it.
---
footer stats:
top3 finishes:
2019: 2/3
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
3324
Progress Journals & Experimental Routines / Re: Party's Over!
« on: January 12, 2019, 08:06:11 pm »aren't you more likely to get shipped off to fight a war that my stupid bellicose-ass country wades into and australia supports reflexively? than to have to defend australia from some external threat, i mean.
In all likelihood yes. However, I still want to join to learn new skills, have new experiences, and also to receive the financial benefits- tax free income.
Who do you think the US will start a war with next
You mean other than the war Trump declared on the US a little over a year ago? dno, maybe Iran.
3325
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 12, 2019, 08:03:15 pm »there's no way you won't get above 160 SPM on a 200m sprint.
Guess i'd have to find out! Morning run step freq was 151 today btw (that's just for the last 4km, the first km was just a warmup at v. slow speed and i didn't start the watch until end of warmup). I was checking it intermittently and it was around 155 .. but i think i must have had periods where it dropped below 150 to average 151. That would be super interesting to track, step freq thru the entire run.QuoteQuoteI really regret not taking up todday's offer to train with him back when i was in LA.
yup.
Dont think i was willing to receive the advice i needed at that time. To be clear if i had got it from him personally i probably would have embraced it but the whole thing about the teacher and the glass full thing applied, i hadn't emptied my glass at that point. And that's what I needed before I even reached out for his hand. The point i am now .. ive tried the things I believed to be true and not having seen the results i started revisiting and revising my approach. hence the running emphasis when i had never run before etc. I think i still have his old posts of what he wanted me to do at the time (sprint focus) and i just didn't wanna change up focus from squatting. btw squatting never went anywhere until i started doing daily squatting and i would never have done that either.
i def understand the "glass not empty yet" concept.
Quote
That leads me to another strand, if daily squatting works so well .. what can i do for daily training the upper body? Im not goign to be able to do it now i don't think but at some point. Daily dips? Daily curls? Which exercise? Pushups?
daily calisthenics (unloaded) or alternating daily push/pull resistance training.
upper isn't meant for "daily pounding" like lower is, and has smaller muscles. can't train it with heavy external resistance daily like the lower body, IMHO.
can def alternate push/pull tho, with rest days inserted as needed.
if you walked on your hands you'd be able to do daily overhead press, etc. that's my perspective on it.
if you did daily bodyweight stuff, you'd still need to use a variety of exercises. ie pushups/pullups one day, dips/chinups the other.
my 2 cents.
pc!
3326
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 12, 2019, 06:18:03 pm »I'd be in but it wouldn't be fair, if you remember me from Terminal Vertical I would gain like 2 to 3 inches of vert every week lol
lol. stop
3327
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: January 12, 2019, 06:06:21 pm »
some incredible shots by ufnoof in flagstaff AZ.
3328
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 12, 2019, 12:37:04 pm »i'm also tempted, whenever i leave this country and am back in a place with basketball courts. wonder how much i've lost. presumably a lot.
#2019lostvertcomp, LBSS vs adarq???
lol, let's do it!
ok i'll figure out a way to measure before jan is up..
i'll do a grass L-SLRVJ.
3329
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 11, 2019, 10:15:35 pm »
signed up for a 10k tomorrow! I had the choice between a 5k & 10k, I chose 10k. I'm "growing"
this is the 2019 plan .. when i get dual-distance races, pick the longer one. Also, do more long races in general, so that i'm not only doing 5k's.
i plan to try and just hit every split under 6 min/mi, relaxed.. i mean that's what's on my mind.
i should be good for it but who knows.
pc!
this is the 2019 plan .. when i get dual-distance races, pick the longer one. Also, do more long races in general, so that i'm not only doing 5k's.
i plan to try and just hit every split under 6 min/mi, relaxed.. i mean that's what's on my mind.
i should be good for it but who knows.
pc!
3330
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 11, 2019, 10:12:55 pm »
very light day.
felt so fast/strong.
01/11/2019
diet:
- ate ok/light, beet juice/oj/bananas. turkey & cheese sandwich. tons of milk chocolate almonds. french bread w/ butter.
07:30 AM: very light: 49 min ::: (grass, felt great, cold af, right low back/hip/glute good but still a bit achy)
- https://www.strava.com/activities/2070921823
always happy when "very light" translates to low 9 's. feels awesome.
---
footer stats:
top3 finishes:
2019: 1/2
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0
felt so fast/strong.
01/11/2019
diet:
- ate ok/light, beet juice/oj/bananas. turkey & cheese sandwich. tons of milk chocolate almonds. french bread w/ butter.
07:30 AM: very light: 49 min ::: (grass, felt great, cold af, right low back/hip/glute good but still a bit achy)
- https://www.strava.com/activities/2070921823
always happy when "very light" translates to low 9 's. feels awesome.
---
footer stats:
top3 finishes:
2019: 1/2
2018: 30/45
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1
sub5 mi's, sub3 1k's:
2019: 0, 0
2018: 12, 15
2017: 1, 1
2016: 0, 0
2015: 0, 0