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Messages - maxent

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556
Progress Journals & Experimental Routines / Re: chasing athleticism -- summer training 2019
« on: December 23, 2018, 08:54:12 pm » 
Bodyweight(AM): 83.1kg (24 dec)
Diet compliance: 0/0 days
Daily Squat: 37/37 days
Daily Run: 37/37 days
Basketball skill work:

Morning:
Long TM Run 60min, 8.08km, 7:26 pace (PR; distance)

Noon:
BS 5x133.5, 1x137.5, 2x140B, 8x130B
Back Xtn 17x(40kg, bands)

Evening: 
Run 5km, 30:50, 06:09 pace

Notes:
Chance of getting a PR is very slim .. i think i need perfect conditions for that to happen (eg no one else in the gym or on other side where the dbs are). I just can't go for limit strength sets w/ ppl around me. The gym has a massive wall of full size mirror in front and i see pretty much the entire gym floor (except the db area) in my peripheral and it just inhibits my ability to dial in for a PR level focus. Just have to wait for hte right moments i guess, i can't do much else. Oh well.

557
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 23, 2018, 08:52:15 pm »


This is kinda what bothers me about it 

558
Progress Journals & Experimental Routines / Re: chasing athleticism -- summer training 2019
« on: December 22, 2018, 08:14:01 pm » 
Bodyweight(AM): 82.1kg (23 dec)
Diet compliance: 0/0 days
Daily Squat: 36/36 days
Daily Run: 36/36 days
Basketball skill work:

Morning:
 TM Run 6km, 36:15 

Noon:
BS 3x135, 2x137.5, 1x140, Belt BS 7x130
Back Xtn 16x(40kg, bands)

Evening: 
Run 5.5km, 32:15, 05:48 pace (PR; distance)

Notes:
Sadly that's two squat workouts ruined by  'couples who train together'. They end up RIGHT next to me and i just feel self conscious cos i dont want to demasculate the invariably weak little dude who is with his woman and you're just trying to hit a PR and need to be mentally dialled in and aggressive. I have no problem being aggressive if the dude is training alone, or if it's two women, or a strong dude and a woman, but something about the combination of a weak guy trainer with his gf just kills my mood. I feel like if i act aggressive i'll be making him look bad infront of his woman so i just lose the mental battle out of politeness. Sucks cos before they showed up the gym was practically empty, as soon as i get to my last warmup before the first workset, (both days) the couples show up and then i gotta watch the weak guy balance plates around me in my peripheral because he's not respecful enough to wait for the guy lifting heavy to finish his set. Might say something next time, like you girls are killing it.

559
Progress Journals & Experimental Routines / chasing athleticism -- summer training 2019
« on: December 22, 2018, 08:12:56 pm » 
Bodyweight(AM): 82.1kg (23 dec)
Diet compliance: 0/0 days
Daily Squat: 36/36 days
Daily Run: 36/36 days
Basketball skill work:

Morning:
 

Noon:
 

Evening: 
 

Notes:

560
Progress Journals & Experimental Routines / Re: chasing athleticism -- summer training 2019
« on: December 21, 2018, 08:09:19 pm » 
Bodyweight(AM): 81.7kg (22th dec)
Diet compliance: 11/11 days
Daily Squat: 35/35 days
Daily Run: 35/35 days
Basketball skill work:

Morning:
  Ez TM run - 6km - 45:12, 07:32 pace

Noon:
  BS 4x135, 1x142.5, Belt BS 6x130
  Dips 12xBW  
  Back Xtn 15x(40kg, bands)

Evening:
  Run 5km, 28:10, 05:36 pace (PR; distance, 5k time)

Notes:
Another hot day. I'm going to to the ez run in the AM and try push in the PM run for a change.  Can't be bothered going out in 43(!!) degree heat just to torture myself. Hopefully this means my lunch squat session will benefit too, cos im knocking on the door of PR territory and suprisingly weigh as little as 81.7kg (?!). I may well have expected to read 83.x something today as i did a refeed last night but it was the first night of unbroken sleep ive had in months - so my theory that i'll lose a bit of water anytime i manage a good night of sleep came true.

561
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 21, 2018, 09:24:46 am »
Quote from: adarqui on December 20, 2018, 11:14:16 pm
Quote from: maxent on December 20, 2018, 10:46:28 pm
Noted! One thing i didn't mention was when i do a shuffle it seems to bother my R glute more. Even walking back this morning was painful. Longer/faster strides seem not to? I do have to figure out what's going with that glute. I feel what made it worse was doing sprints with my crossfit (hard sole, zero cushioning) sprints until i stopped using those completely. It was getting really bad at the end of the sprints when you slow down, something to do with braking? Not sure..

ah damn. ya be careful.

try to avoid accumulating tweaks early on. don't want to push through things like that, causing them to become chronic. especially early on.

also for shuffles/trots, remember that even just a 30-45 min trot is a great form of running itself. very slow relaxed running still benefits, especially if you need recovery .. those are great for recovery. my speed is usually much better after a very relaxed slow run day.

i followed your recommendation for tonight's ez run. didn't bother my glute and i felt like shit before the run and really great afterwards. sort of a recovery run. beautiful. thanks!!

562
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 20, 2018, 10:46:28 pm »
Noted! One thing i didn't mention was when i do a shuffle it seems to bother my R glute more. Even walking back this morning was painful. Longer/faster strides seem not to? I do have to figure out what's going with that glute. I feel what made it worse was doing sprints with my crossfit (hard sole, zero cushioning) sprints until i stopped using those completely. It was getting really bad at the end of the sprints when you slow down, something to do with braking? Not sure..

563
Progress Journals & Experimental Routines / Re: chasing athleticism -- summer training 2019
« on: December 20, 2018, 09:26:34 pm »
Bodyweight(AM): 82.2kg (21th dec)
Diet compliance: 10/10 days
Daily Squat: 34/34 days
Daily Run: 34/34 days
Basketball skill work:

Training:
Morning Warmup run 0.5km,  Hard run 2x1.9km (see notes; PR)
Lunch BS 6x100, 2x120, 6x132.5(paused 1st reps), 1x140, Belt BS 8x127.5
Evening Ez run - 2.5km  - 16:21, pace 06:31

Notes:
Morning run notes:
1/1 1.9km - 09:37 - 05:01 pace
1/2 1.9km - 09:46 - 05:06 pace

The heat killed me in the lap back. yikes. But progress in that i ran further. I was bargaining during the run saying, just do 250m more than last time and wasted all this mental energy calculating what that would mean for my goal etc. 2km just felt too far to lap tho. Maybe tmr. Falling in love with the adidas ultraboosts .. it's like wearing a sock more than a shoe. So nice.

564
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 20, 2018, 09:20:05 pm »
It's funny cos ive tried the force myself out at a shuffle to warm up . But it seems my body is more 'efficient' at longer strides, so it ends up feeling not just unnatural at a glacial pace, but also not easy? last night's run i kept myself at a slowish pace thinking it would be more enjoyable (06:17 /km) and it was still fairly challenging. Morning runs just feel like torture every second, whether im warming up or running at my limit (which happens pretty much 99.0% of the time). During i just tell myself this isn't something i wanna do ever again. On the drive after the run i'm like i did it, bring on tmr. lol.

This morning i did a 500m warmup. It was prob the hottest morning run i've done. I wasted my winter doing stupid lyle mcdonald shit when i could have been making the most of those awesome conditions for getting into running shape! fuck that guy. but i digress. i jogged slowly out, then I walked a bit, sprint a bit (strides?), jogged a tiny bit more, and then when i hit 500m i just stopped. looked at my watch and this was the data for that 'run':

0.51km - 02:44 - pace 05:16"

so i have to some figuring out to do but i think any warmup is better than no warmup so i'll figure out what it takes my body to feel ready to go, which i dont have an answer for yet.

565
Progress Journals & Experimental Routines / Re: chasing athleticism -- summer training 2019
« on: December 19, 2018, 09:03:34 pm »
Bodyweight(AM): 82.0kg (20th dec)
Diet compliance: 9/9 days
Daily Squat: 33/33 days
Daily Run: 33/33 days
Basketball skill work: T

Training:
AM run 2x1.75km run - see notes (PR)
PM BS 6x100, 2x120, 6x130(paused 1st reps), 1x140, 1x145, Belted BS 10x125
PM OHP 6x50, 4x57.5, 3x60, 5x50
PM Chinup 0x85(BW), 3x10, 5x5.
PM Back Xtn 19xBW(+20kg, band; PR)
Evening Ez Run 1.5km - 09:30, pace 06:17

Notes:
I split my AM run in half with a short stop in between instead of the U turn i'd been doing. So then have to wait for the watch to get a GPS fix and as soon as it did, i started the lap back. The interesting thing is it allows me to look at my watch and check the statistics for the two halves:

1/2: 1.75km - 09:34, Pace 05:23, HR 143, step freq 146, stride 122cm
2/2: 1.75km - 08:50, Pace 05:00, HR 135, step freq 146, stride 127cm

so im a lot faster in the 2nd. It would suggest if i was better warmed up for the first lap i'd have better overall times. But It was quite hot again this morning and even running 200m is hard work and you don't wanna do superfluous running that doesn't 'count'. Maybe in time i'll be able to afford a warmup run prior? Right now i'm struggling to just do the main run that i can't really think about adding a warmup. It would seem I run better in the morning than evening so im not sure what that's about considering evenings are much more comfortable conditions. Still, seeing rapid improvements in the sense that this was my 4th real world run ever. I also wanna point out I wore my new Adidas Ultraboost Uncaged  shoes(DA9163) for a test run. Pretty great for a first wear. I think i'll make them my main training pair. Later down the line I'll look to find a pair i can use to PR my (trail road) run. Suggestions welcome.

566
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 19, 2018, 03:13:55 am »
Just making a note that my bodyweight is a bit higher than i'd like it to be. I've been eating to recover from daily training but i don't think my hormonal levels have yet recovered from the 6-8 fucking months of cutting i did this year. So just need to be careful for a while before they go back to normal and i can start to eat more food. Making the tough decision to cut out the daily bowl of pasta ive been having every night as a treat after dinner. I'll add it back maybe mid january or so when im closer to PR levels on my lifts.

567
Progress Journals & Experimental Routines / Re: chasing athleticism -- summer training 2019
« on: December 18, 2018, 08:25:35 pm »
Bodyweight(AM): 82.1kg (19th dec)
Diet compliance: 8/8 days
Daily Squat: 32/32 days
Daily Run: 32/32 days
Basketball skill work:

Training:
AM Run 3km, 16:48,  5:30 pace, 145HR, 125cm stride, 145 step freq (PR)
PM BS 6x100, 6x127.5, 1x142.5, Belt BS 9x122.5
PM Refresh UB:  OHP 6x40, 3x50, Chinup 5xBW
PM Run 2.5km 13:58, 5:33 pace, 149 HR, 145cm stride, 146 step freq

Notes:
Went for my first proper day run. It was hot and almost difficult. I think evening runs will be my go-to thru the summer but i may be playing basketball tonight so i went for an AM one today.

568
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 18, 2018, 07:29:03 am »
Quote from: adarqui on December 17, 2018, 10:44:39 pm
Quote from: maxent on December 17, 2018, 09:19:43 pm
i have to start from scratch now. any ideas? my first goal might be to actually run a km in the real world and then try to improve on the distance/time over time? any suggestions?

ah, since you put it that way, yea I definitely have some advice:

just relax and go run around. don't look at your watch much. instead, use it to record your activities. dissect the data afterwards. run harder some days. run lighter most days. sometimes do a short run. sometimes do a longer run. run strides at the end of most runs, just a few pick me ups for ~50m to finish with the nervous system firing. don't worry much about intervals now, ie if you want to do intervals, do it by feel: run hard for a bit (pick a spot from point A to B), then jog rest until you want to run again, repeat. do more runs outside than on the treadmill.

it's simple.. if you take an over analysis approach to it, you're going to be depressed, because running isn't easy, because the clock most always wins. let a gentle consistent approach improve your fitness for as long as possible. if you take this approach, you'll make more progress than trying to take a "2.5 lb added to the bar each week" approach, it's much more difficult with running. so be consistent and let it come. eventually you'll know when to do sharper workouts, ie very specific workouts & such targeting specific qualities, but right now it should be a very simple approach.

seriously, that's my advice.

:ninja:

I took your advice to heart and went for an evening run tonight. Didn't feel like doing another shitty track workout (tempo sprints around a circular track seem to have bothered my right glute and it was getting pretty painful). So i went to the local lake and just ran along the bike path, not looking at the watch just trying to stay at a comfortable pace. It was nice and pleasant and the surroundings were beautiful. I think this is the right way to go. When i finished the run i looked at my watch and saw i run a sub 6 minute pace for the 2.5km (which is what i decided to go for today). Not bad! And i ran within myself so i think i can do a bit better, cos in the last 600m i went a bit faster and saw my pace was around 5:something which i felt i could sustain once i'd warmed up. I think my initial attempts at outdoor running were taking too much to heart how hard it was to maintain a 'good' pace at the start, but if i was properly warmed into it, i prob could do a lot better i just need to be patient and let my body guide me thru the run.

TLDR: AM treadmill runs for cardio and PM lake run = win.

569
Progress Journals & Experimental Routines / Re: chasing athleticism -- summer training 2019
« on: December 17, 2018, 09:22:05 pm »
Bodyweight(AM): 82.1kg (18th dec)
Diet compliance: 7/7 days
Daily Squat: 31/31 days
Daily Run: 31/31 days
Basketball skill work:

Training:
AM Run 1.5km - 09:17 at 06:04 pace (PR), TM run 1.5km in 7 mins @ 12.9km/hr.
PM BS 6x100, 6x125(paused 1st), 1x140, Belt BS 8x120
PM Back Xtn 17xBW(+20kg, band)
PM Run 2.5km - 15 mins at 05:55 pace (PR!)

Notes:
My first real world run ever, lol. I find the TM run to be more challenging to CV system but the real world run more challenging to my muscular system, if i can put it that way

570
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 17, 2018, 09:19:43 pm »
Quote from: adarqui on December 17, 2018, 12:02:07 pm
you just got into it but you're demotivated. lool. not good. stop stressing the clock.

lol i was running very relaxed/slow and just couldn't believe that even at that slowish pace of 5:something i was struggling to reach 500m .. talk about a reality check! It seems i've barely started to crawl when i thought i was well on my way to run  :o

Quote
as for heat.. run outside at night?
just might have to start doing that imho. either that or super early in the AM?

Quote
i don't get why you'd expect the treadmill to translate much.
- treadmill running = you're keeping up with something that's forcing you to move
- real running = you're pushing yourself entirely
- in racing, there's a bit of the 'keeping up with something' effect

i literally didn't think the disparity would be that huge. It's almost like there is zero carry over. The only thing i can think of is if you use the treadmill to work at the limit of your ability it might be training CV system but in a really unique way which won't transfer to real world running. So i think the only way treadmill running can help you is you already have a good amount of real world running training and the treadmill just keeps, in LBBS words, 'the embers burning'.

Quote
as for treadmill running being fools gold ... ya sure, if you're trying to equate it to real world running. but, it's definitely running, so it is still improving qualities important to running. it just doesn't translate directly, so you have to do real runs to realize any gains you'd get from the treadmill. some elites swear by the treadmill .. it's a small percentage, but some find it very effective. they do crazy runs on there.. but then they also hit the roads etc.

said it even better. you nailed it

Quote
Mo Farah has tons of clips of himself on the treadmill. He does some long runs on there (15-20 miles and such).
yea actually it was from watching mo's video about treadmill running that i thought i was on the right track. thanks mo, you gave me false belief :(  treadmill running probably just acts as some kind of recovery for him and not much. i have to start from scratch now. any ideas? my first goal might be to actually run a km in the real world and then try to improve on the distance/time over time? any suggestions?

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