Adarq.org

Quote from: Zetz on January 15, 2011, 04:15:47 pm

Saturday 1/14/2011:

MEET DAY

-Warmup
  -Light jog, 2 laps. (USU indoor track = 200m)
  -Leg swings
  -Sprint drills (high knee, skips and stuff)
  -Lead leg drills
  -Trail leg drills
  -Hurdle run throughs. Just a few really light over short hurdles

-Long jump
  -5.21 meters
  -Only took one jump. Just wasn't feeling it. May have been the reason for my tension and slight fatigue into 60HH.
  - ~17'1"
  -Somehow took me 10th out of 20. I regret scratching my last jumps now. Probably could have made finals if I actually tried again.

damn.. ya man i mean if you are trying to save energy for another even then fine, but, don't let an initial jump get in your head.

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-60M High Hurdles
  -10.21
  -AWFUL
  -First race, tensed up. Came too high over first hurdles, dipped trail leg and hit the first few with my ankle. Four stepped into last one
  -Must remember to RELAX.

damn :/

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-60M Dash
  -7.78
  - (Don't think I ever broke 8 last year. Was .1 seconds off my friend Tyler, who just missed state for 100m last year)
  -Very light and loose. Better turnover and strength would quickly drop that. Start from blocks was slow. (Full squat might help?)
  -Very satisfied
  - ~16 or 17 out of something close to 40. Ran against people in better divisions and people who have been state finalists.
  -Again... very satisfied.

 

well full squat shouldn't be that much more effective than half, in that position.. lunges however, definitely would have some increased transfer to coming out of blocks.

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-400m
  -55.1x hand time. (had to leave early, so I couldn't wait for official results)
  -INDOOR  (53.7x record outdoors, previous indoor record was 58.x)
  -Underestimated sharpness of first curve on the 200m track. Could have had a significantly better start. (Standing start)
  -Cut off by some black guy towards the end of the first lap. Forced to slow down 2nd time into first curve to pass him on straightaway.
  -Apparently I was significantly faster second time, though I felt like my last 50m were slowed down
  -Lactic acids caught up with me last 50m. (significantly better than last 150m from last year)
  - ~1min after race, glutes and hams felt downright fried. Like... overcooked. Quads weren't nearly as bad.
  -Seem to be becoming posterior chain dominant on longer sprints. (Exactly what I want, I always had ham problems last year)
  -MOST SATISFYING EVENT OF THE DAY

 

awesome, no puking too? PR

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-Light jog after walking for a bit and letting lactic acid dissipate a bit after 400m
-Light dynamic/static stretching

-Shower + PWO shake.


Disappointed by my hurdles since that's supposed to be my main event. Felt really fatigued throughout. Felt fantastic during warmup, but after my single long jump I just felt like sleeping. Oddly enough, when I had a long break I didn't feel like laying down, because getting back up made me a little light headed and more tired. May have been the coffee I had. Plan on staying off indefinitely in favor of mildly caffeinated green tea more regularly like I did over the summer. I always felt really good on that.
Hurdles definitely need more work, but I'm quite satisfied with the rest of my events even despite the fatigue. I can almost guarantee 52.xx on 400m if I start stronger and don't let my competition block me off.

could have def been the coffee that had you feeling a little uneasy at the start, but, after you ran those hurdles you seemed to finally be warmed up pretty good.. in your warmup, did you do any MAX effort 10's? make sure you get some max effort 10's, either from standing start or block starts.. make sure you are actually firing on all cylinders before just out of nowhere going into long jump etc with only submax efforts.. could have been the reason why you had a weird response.

short ME 10m (5-6 strides) sprints, from blocks or standing, should have no negative effect at all, instead, they should really wake you up and get you ready to go MAX effort for the event on a dime.. just make sure you coast out the decel on the 10's, don't want an intense deceleration.

great work, sucks about the hurdles, but, pretty apparent that you should be setting some PR's there given the 60m-dash and 400m.

peace man!

Quote from: atkins bar

Warning: Excessive consumption may cause laxative effect.

Let us know when you get the shits, breh.

Quote from: adarqui on January 14, 2011, 05:15:49 am

ya it wouldn't be too hard, would definitely take some time though, and i'm pretty burnt from programming all those years i just have this mental block with it now... so kinda hard for me to get anything done.

pc

I can help out too. Maybe we should start something open source and DB based. I'd be really keen on that. Would be great to be able to enter workouts, sleep, soreness/fatigue ratings and meals, bodyweight and be able to graph all that shit. Something aimed more at serious athletes than fitness people.

Quote from: Zetz on January 14, 2011, 08:00:57 pm

That's exactly what I'm learning. I'm getting a better comp later that might actually be able to handle some of the stuff I throw at it. If you gave me some graphics or something and let me know everything we need it to do I could start working on it. Would also give me a chance to learn C# haha (After starting in C++, I've realized it's a total pain in the ass)

If you learn C# then Java isn't a huge leap. I would suggest learning python, ruby first the C# or Java, maybe jump to this first if you're feeling a little bit more adventurous, and then C. C++ can confuse the fuck out of you if you do it first. Incredibly powerful language from combining OO and low level prodecural/functional programming from C but also very hard for a newbie to learn, let alone learn to produce proper readable and efficient code.

Quote from: Zetz on January 13, 2011, 12:25:38 am

Wednesday 1/12/2011:

-Track Warmup

-Weights
  -Squat: 210x2x5, 200x1x5 ( , sort of... I was advised by a coach to go lower to hit hip flexors more so I changed my third set to 200 and went deeper. I think I'll start back at 200 and keep the increased depth. It hit other areas that I felt were weaker, plus I had no problem going as far as I did because of long legs or anything...)
 
  -DB bench press: 60lbx4x5 (post injury  ) ....( actually that's where I was the day I tore my shoulder... I'm feeling good about it)
 
  -GHR S1: 3x8  (FELT AMAZING, HAMSTRINGS ARE STILL COOKED)
  -Seated rows S1: 180x3x8 (PR'ish... maybe. Never really keep track)

  -Stretch and PWO shake


Probably one of the best days I've had, getting 60 in each hand for DB press felt good, progress on that has been slow until now, so I'm excited to see what happens. Going up to that weight really showed me the difference in strength between my right and left though... probably the most satisfying lift of the day. Nothing too special with the squats, from what I saw, I didn't really like the depth on the 210's but 200 felt pretty good at a deeper squat.

Side note: I did GHR and seated rows as an upper/lower superset like I did when I was doing the Scrawny to Brawny program. Also, while I was in the locker room, one of my friends that I used to lift with all the time (the one who recently screwed up his shoulder) mentioned that my lats look wider and my back was looking thicker. That made me pretty happy because he sees me all the time, and even he noticed. Overall, it's been a great day for everything.

great post, great job on PR's, great session.. ya man you look way bigger than your initial pics on this forum.

going deeper on squat is going to hit the glutes/hams harder, not really the hip flexors.. for hip flexor stuff you really need direct isolation work.. 4-way hip, bands, BSS can hit them.

 

How's weight gain going?