Adarq.org

Ok. Long overdue update but some big/good news and it seems everytime I share good news...I get hurt 😂 but here goes.

General update: BW is hovering around 192lbs. Best guess at BF% is 8-9. Meniscus seems healed although very rarely on certain pivot it feels unstable. I do still have a loose piece of cartilage between my femur and patella that needs removed via a scope but as of now it's not causing much swelling or pain, especially after thorough warming up. So training; I've moved to a 5x5 upper body with about 4 weeks left. Current lifts at this rep range: bench 255, ohp 155, row 255. Did PR OHP 1RM at 195lbs yesterday VERY strict. Accessory work for upper days is 3x7 circuits one week and 3x12 the next. Lower body, I've swapped squat and deadlift days (Monday dead now, Thur squat) to allow an extra day of recovery post squats as they bother my knee occasionally. Have kept a paused 315 squat for top single and 225 x10-12. 315 is explosive. Plan to try 365 today and 275 for reps. Current plan is i rep until my knee feels ehh or I hit my 12. Deadlifts have been good. 365 top single for 2 weeks now feels effortless. 275 4x12 is fun grip wise but managed. No straps or belt yet on any lift. Really emphasizing core stability and grip. Have re introduced see plyos the last 3 weeks. Depth jumps, line hops, some SL box jumps and "half" pistols depending on knee feel. Have rededicated myself to stretching in hopes to stage off further injury.

Now, the good stuff....

I decided to play in the pro am this summer. (Provided everyone pays up 😑). So I have played a few times in the last 2 weeks. Day one (2 Wednesdays ago) felt awful...so foreign jumper and handle wise. Couple light jumps and weak one hand dunks. Timing was horrible so no lobs/oops but still a pleasant surprise. The next afternoon, handle and jumper 100x better and managed a few lob dunks. Cut both sessions short even tho I felt good (trying to be smart). Real test was Saturday. Played a 5v5 tourney. Missed game 1. Played all 40 in game 2 and 3 and played 37 mins in game 4. Thorough warmup and cooldown each game and no knee issues. Played ok. Not well by my standard but to be expected. Spot up shooting was good. Off the dribble I can tell I'm much stronger so I'll need some adjustments there, everything was long. Moves and handle were robotic feeling instead of instinctual and reactive but not sloppy. Overall. I'll take it. Did manage to block a dunk attempt and have some nice behind the back bounce passes on the break (sometimes I forget and I'm flashy for no damn reason lol).

Played again last night. Warmed up. Lazy game of 21. Light 3v3 game. Went to go stretch and one of the guys who was playing starts dunking (he's 6'8", just normal life stuff tho) so I said WTH. Bounce isn't back yet but I'd say it's hovering around 42" easily. Two hander off the dribble. Couple light lobs. Timing is off so I just missed a reverse off glass and a off dribble windmill. Definitely had the height but poor timing/execution for sure. Went for 1 ME jump and was shocked. FELT like 44-45" but the landing was EASY. The littlest one and the wife were with me watching as we'd just doesn't shoulders at the gym before hand so I asked her to video (stupid me should have been the entire time!). Well, the first jump on video  wasn't AS nice as the one I managed previously and it got video bombed 😒🙄😂 but it was ok. Legs were gone after but I tried one more and it was definitely not as high. She's sending me the vids so I'll post them in a few!

So, takeaways: trying to work my way back carefully both playing and weight room. Completely shocked I maintained this much vert considering the lack of jumps/leg work and then 10lb mass gain. Also amazed my body is absorbing the landings so easily considering the two above factors as well. You can see on the video it looks effortless (landing wise) so that bodes well for improvements soon!

Very excited!

Yea you seem to always come back so strong from layoffs/injury. The trick is how to avoid future injury. Hard/impossible if doing a contact sport, but probably can help yourself alot by making sure to take planned time off, avoid getting "too greedy" with training, just a more relaxed approach. If you get this beast after layoffs, maybe back off a bit more in training & try to extend out the consistency for longer periods and also hope not to get any injuries in sport - which isn't really up to us.

Good move on swapping the squat/DL days, the less pain the better.

great stuff!

The two said jumps complete with a princess style video bombed 😂

<a href="http://www.youtube.com/watch?v=XXbyfV1zBHg" target="_blank">http://www.youtube.com/watch?v=XXbyfV1zBHg</a>

getting up. and: she could have ruined PR jump footage, unacceptable! lmfao.

whoa this track meet i'm doing tonight will have LIVE RESULTS! what did I get myself in to? lmao!!

http://files.milesplit.us/live_results/301651/index.html

THE SEED LISTS CAME OUT!

I'm solid over 1600m. I'm the slowest guy over 200m, LMFAO!!! Decent over 3200. A guy I know who is really fast was the only person running 5000m, so he moved up to 3200. So now we have another near sub10 guy in there.

The 400m/200m dudes are crazy fast. For 200m, some 20.x guy in there from Haiti, all 21's for the first heat.

180516 3x 100 with Spike in 25 min
I almost died after this session.
12:53
14:5x
14:5x

after this... it took me 30 min to recover, i can barely breath.. or stand up... i feel like i need to vomit or take a dump...

If accurate, that 12:53 is extremely good, given your fitness.

Also, don't expect to be able to run multiple all-out 100's. They are intense and you will fall apart. Anyone would fall apart.

If I were you I would be using 3 tools (different workouts):
- submax 100's @ ~75%, for volume: building up to ~10 or so, walk back recovery
- hard accelerations + relaxed float: 5 (~60m accel) to 10 (~30m accel) hard accelerations + relaxed-floating until 100.
- buildups + flying 10-30m: ~5 x @ relaxed accel + building up to ~85% top speed then holding it for the last 10-30m of the 100.

I'm not a track coach, but that's what I would do (probably building up to more volume on some of the stuff). I'd tackle the 100 from 3 different angles (fitness, start, finish). And i'd avoid 90-100% 100m sprints in training like the plague, save that for "race day".

With 2 weeks left.. i dont know what i am going to do.... Working on the start form seens...second priority now.  if i could not even maintain speed for 100m.

^^ correct.. fitness > start form.

werid... but i bet some of u might says... screw all this thinking process, get back out there, RUN ur ass off and let ur body guide u with ur own feeling.

^^ correct again.

You're doing 4 point starts without blocks, that's awkward for anyone. And then you're looking at sprinters who start out of blocks, who have done block starts probably 1 million times, and getting frustrated with your form etc - meanwhile, not sure if you've ever done a block start?

Anyway.. don't be too hard on yourself, you're not prepared. You keep mentioning the HIIT stuff but, that was a long time ago. You don't retain that stuff after so long (many months). I mean you do nervous-system wise, but not muscle-tendon-fasciae wise.

As far as which foot to put in front, just imagine you never read any of that stuff online, and someone put you up against a few other people of similar abilities, told you whoever wins gets 1 million dollars. Whichever foot goes forward in that scenario, is how you do it.

Your fascination with form is toxic, IMHO.

Just get in some solid sessions, focusing on stuff that'll give you the "most bang for your buck" before this race/event, and then just have fun.

complete rest day. pre-track meet day.

---

05/17/2018

bw = 145
bw before bed last night = ?
soreness = quads barely, hips slightly, calves slightly
aches/injuries = right big toe barely
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = tight
morning adductor flexibility = loose
feel = ok
hours sleep: 9

wakeup = 08:00 AM (slept in)

sub5 splits in 2018: 1 of 50

data collected throughout the day when I have my watch on:
HR low: ?
HR high: ?

log:
08:15 AM: food: rxbar, water
09:00 AM: food: 6 x eggs, 2 x toasted sourdough with irish butter, banana, water
02:00 PM: food: 2 x chocolates, cheezits, banana, rxbar, water
04:00 PM: food: banana, trail mix bar, water
07:00 PM: food: 5 x pieces of pizza (anthony's), cookies & cream milkshake w/ whipped cream (kilwins), peanut butter cup (kilwins), water
09:00 PM: leg drain: 30 minutes

up way too late, 11:15 PM at the time of this post!

GREAT video from Sage.

<a href="http://www.youtube.com/watch?v=GBmVOt0lKC4" target="_blank">http://www.youtube.com/watch?v=GBmVOt0lKC4</a>

Prescod, Su, Xie

some huge upsets in the men's 100m diamond league!

<a href="http://www.youtube.com/watch?v=MQSFGhoXQN0" target="_blank">http://www.youtube.com/watch?v=MQSFGhoXQN0</a>

Quote from: adarqui on May 16, 2018, 11:40:26 pm

so, if you are a dedicated athlete, you'd want your resting HR to be the same as someone who trains maybe 1/10th or 1/100th as much as you? not going to happen. Training hard, often, and for considerable time is going to lower your resting HR. It's an adaptation that's unavoidable. It implies efficiency: if the heart needed to beat more, it would -> but it doesn't, thus efficiency (less fat tissue usually, greater capillary density, greater stroke volume). The only way to keep it from happening is to stop training as hard and/or as long. It happens to boxers, futbol players, tennis players, runners, sprinters, cyclists, etc. People who train "too hard" for "too long" may actually shorten their life span, but the averages for dedicated athletes that i've seen, is greater than sedentary folks.

Training affects athletes hearts different ways. Efficiency is good but to a point, it can be bad if you get too efficient lol. I think for endurance type athletes the adaptations that happen are not so good for health, eg enlarged left ventricle. Another thing observed in such athletes is scarring of the heart which in addition to low resting heart rate can cause signalling problems. What happens is the scarred tissue/cells emit errant signals that propagate thru to the rest of the heart between beats and this leads to arrhythmia. The left hypertrophy causes other problems but i cant remember what they were now, it just isn't a desirable adaptation.

Normal for NBA athletes is 60. I can't find the source now but i remember reading it when i was looking into basketball and the heart. Other sports will have different values but i was suprised at 60 for what i thought was a pretty heavy aerobic sport. And anyone who carries more mass, no matter how fit, will have a higher RHR than if they were lighter.

Every "intense" sport which mixes aerobic/anaerobic will result in heart rate lowering. And most sports have a higher aerobic component than we realize, especially in training. NBA athletes might be 60 because they are far taller than average people.

LV hypertrophy happens in every sport, to the extent that it happens with marathoners, obviously not as much.

Right like I said, too efficient is basically <= low 30's, ie 35, 32, 28 etc. That's dangerously low because it could be more of a sign of desensitization than simply efficiency.

Scarring of the heart is different than a low resting HR. Scarring may happen when endurance athletes push hard, for too long. Especially if they take PED's and such. A big component to all of this is drug use, "jacked up" supplement use etc. If you want scarring, take substances that allow you to push much harder for much longer. If you don't want scarring, listen to your body (and you'll be at less risk). Applies the same for PED/supplement use in any sport. The things we have access to now allow us to train harder more frequently, that's a problem. And for endurance athletes, it could effect their most important muscle.

Bottom line. If you drop weight, RHR lowers. If you get more fit, RHR lowers. If you don't train, RHR rises. If you gain weight, eat bad, smoke, RHR rises.

The heart, unless it's desensitized by "overtraining", beats enough as it needs to, to distribute blood throughout the body. The resting HR any of us have, is the optimal one because if it were any less, we'd be passing out, and if it were any more, we'd be jumping out of our skin. Obviously people who have experienced heart conditions/issues fall into another category.