Adarq.org

Looks more like ~40'' to me. Still good whatever it is.

it's just soy. the only thing where it has strong evidence of benefit is reducing cholesterol. so if you're worried about that, carry on. if not then waste your money on something else.

http://www.mayoclinic.org/drugs-supplements/soy/evidence/hrb-20060012

Unless I'm mistaken, these guys are talking about pure glycine. Soybean is certainly not 100% glycine, more like 2% w/w. Maybe the name has confused you?

Week 2 of 3: Gym#1

Got the hell beaten out of me at myotherapist earlier, so kept it lighter. It was a good session, I don't think I'll bore anyone with injury stuff any more though.

Row warmup - 500m in 2:30

Stretching, activation, unweighted BSSs, pullups, light KB swings etc.

RDLs: 3x6@60kgs // Hip thrusts: 3x10@60kgs

Bench: 1x5@50kgs, 2x10@70kgs, 1x5@70kgs (fast concentric)

All the usual rehab stuff

BW: 77kgs

__________________________

Week 2 of 3: Track#2

Full track warmup (400m jog, dynamic stretching, drills, activation)

3x120m @98%

Cool-down weights/exercises

These felt really good tonight. Achilles was definitely better so I pushed it a bit harder. I think I'm as fast as I can be right now.

My handicaps for Stawell are bizarre. In the 70m I got a lift to 7m (running 63m). In the 100m I got.....6m.  . Whatever, I can approximate a time from it at least.

Will try and log a bit more consistently!

Week 1 of 3: Gym#2

Row warmup - 500m in 2:30

Stretching, activation, unweighted BSSs, pullups, light KB swings etc.

3 x squat hold jumps

3x SVJs

Squat: warmup, 100kgx5, 120x5, 130x3, 140x1, 100x5 // in-between: hanging leg raises x 10
--> the 140 was a bit shaky. It felt really slow during but the video looks OK. It's probably pretty much where I'm at atm 

2x[side squats@10kgs, 8/side;hamstring cable pulldown@16kgs, 10/side]

Bench: warmup, 1x5@50kgs, 3x5@80kgs

A whole bunch of ab stuff [woodchoppers w/cable, med ball twists etc.] and calf raises/toe raises

BW: 77kgs

<a href="http://www.youtube.com/watch?v=xxGuEXG204Q" target="_blank">http://www.youtube.com/watch?v=xxGuEXG204Q</a>

Can't really tell how high my SVJ is as the rings were up. I'm not getting much more from the eccentric than a squat hold jump so that's something to work on.

YESTERDAY: 3/1/16

Daily routine. Not gonna log, same thing every time. Did the whole thing.

TODAY

WEIGHT: 187.8 (171.
SORENESS: none
ACHES/INJURIES: knees as soon as i started jumping
MENTAL STATE: good

Daily routine.

Then:

- MB OH throws x 5

- skater jumps x 20,20

- DLRVJ x 5,5,(5,5)
knees really bothering me after the second set, especially right. took vest off and toughed out two more sets but  form was deteriorating and height with it. bagged rest of workout. fuck.

 

Patellar tendon(s)?

So yeah since then I took three weeks off sprinting and just hit the gym doing my own stuff 1-2x a week. Also been doing yoga for fun. It's actually not too dissimilar to what I do every night.

Sessions have been like:

*Row warmup - row a kilometre in under 5 mins (best is 4m15s)

*Activation (shoulders, glutes, back, core), hip flexor stretch

*Squats: just messing around for the first week (5x5@80kgs), most recently did 130kg x 3, so my strength isn't too bad.

*Bench: again just messing around, 5x5@50kgs as fast as possible.

*Core: all sorts of things

*Rehab: SL squats, TKEs, lateral lunges with med ball, slow eccentric SL calf raises

Have not done many explosive jumps yet. I had a good session with a myo and got rid of some gunk around my tib anterior and hips/IT band. My knee has definitely improved and achilles also. It's still there when I warm up but not as bad.

I ran in a professional comp this past weekend and overall went well. My speed hasn't dropped so much, it's always hard to gauge improvements in the pro runs as the surface is always different, but I certainly haven't lost anything major. Decided I will run at Stawell in the 70m and 100m. So I have about a month to get my strength back and get the max speed up as much as realistically possible.

I ran tonight in spikes up to ~98%, 4x120m buildups and overall it went well. Knee still feels a little unstable, especially decelerating but it's not hurting.

The focus over the next three weeks before having a rest week before the comp will be: building up to max speed work and getting power/strength up again. If I could hit a 150kg single and run a 120m in about ~13.5 seconds that'd be sweet.

Mon: nothing

Tues: block work hopefully (60m)

Wed: gym, just easy volume strength and rehab/core stuff

Thurs: 5/4/3 120m runs (weekly progression)

Fri: yoga

Sat or Sun: gym again, SVJs, DSVJs and explosive squats, power cleans, KB swings etc.

I think I'll have to punt major speed endurance and fitness work at this stage. 120m will be pretty good for my needs right now I hope.

Is it Android compatible?

You can use this app if your phone has an accelerometer (which most phones would now):

https://play.google.com/store/apps/details?id=nkhrynui.ca.uwaterloo.csclub.verticalleap

It's decently accurate I think. Haven't really tested it extensively. It is kind of annoying unless you have one of those arm bands or waist bands to hold your phone while jogging.

If I had $125 to burn I'd get one of those devices, maybe. With these sort of things I always come back to the same conclusion though: as cool as it sounds it's a lot simpler, easier and more accurate to just use the good old [highest rim/wall touch - standing reach].