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Messages - maxent

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556
Progress Journals & Experimental Routines / Re: chasing athleticism -- summer training 2019
« on: December 25, 2018, 08:25:01 pm » 
Bodyweight(AM): 82.5kg (26 dec)
Diet compliance: 2/2 days
Daily Squat: 39/39 days
Daily Run: 39/39 days
Basketball skill work:

Morning:
TM Hill run - 2°,~40min,  6km

Noon:
BS 3x137.5(paused 1st; PR), 2x140, 5x140B
Dips 3x8x16
Back Xtn 19x(40kg, band)

Evening:
Run 6km, 36:01, 6:01 pace (PR; distance)


Notes:
Another hill run .. this time i kept the speed at 9km/hr and a 2 degree incline, still a pretty good workout. I finished the last km at around 12-15km/hr and sure enough my R foot started slipping .. so not sure if i can blame the motor but at least around 12km/hr i can maintain the pace even with an incline, i guess i will keep cranking the incline over time and hopefully it will translate to faster flat times.

Another good squat day, loving how quiet the gym is around this time of the year .. calm before the storm. im slowly starting to gain some confidence i'll be able to get out of baby weights soon, anything lower than 140kg is nothing accomplished. 140-150kg volume is where i need to be. Anything sub 140kg just doesn't translate to heavy singles in my experience. last summer when i was using 137.5kg for 10 sets of 5  and going up to 140kg just dropped me down to like 6 sets of 5, the change really is that dramatic. And after that 140kg i i couldn't even do a couple of sets of 5 at 142.5kg, but in any case all i managed was a very difficult 160kg single - that's it, not even 20kg more than my worksets. So i know ive accomplished almost nothing so far, the real work is about to begin to get my max singles around 165-170kg (2xbw).

Evening run was freaking gorgeous ... like wow. I kinda knew it would be today because it was a beautiful day but i didn't wanna carry a phone with me so i cud take some photos. Wish my running shorts had a zipped pocket for a phone.

557
Progress Journals & Experimental Routines / Re: chasing athleticism -- summer training 2019
« on: December 24, 2018, 09:41:15 pm » 
Bodyweight(AM): 82.3kg (25 dec)
Diet compliance: 1/1 days
Daily Squat: 38/38 days
Daily Run: 38/38 days
Basketball skill work:

Morning:
TM Hill Run 6km - 3°x10min, 4°x10min, 5°x10min


Noon:
BS 5x135, 1x140, Belted BS 3x140, 5x135
Back Xtn 17x(40kg, band)

Evening: 
 No run - had to go to a xmas thing (sad) 

Notes:
I was getting bored of the same old thing every day so i decided to change the incline variable. No reason why TM training can't actually be harder or better than real world training if you use it properly. I always use an incline of 1 but today i went up to 5 and then in 2.5min intervals, dropped down to 0 while increasing speed up to 12km/hr (from an initial 7km/hr), for the last 2.5 mins just to see how it 'felt'. If i was going to go for a TM PR i'd prob struggle to get it at speeds over 12km/hr. Not sure if that's because i'm not fast enough OR if my TM is not really good at speeds higher than 12km/hr (sub 25 pace), cos my feet start slipping. Might be shoes or the motor struggling (it's just a home one not a fancy commercial one). Tbh it would be a good idea to one day do a run on the gym treadmill just to see how different it is, it may be i'm capable of more than i am at home.

Some other observations and thoughts from the TM hill run:
1- dropping from 5° to 4° felt so much easier than subsequent changes although i was obviously then increasing speed more so that might have something to do with it
2. If there is some kind of limit to my TM around 12km/hr then maybe instead of trying to get faster i should try to do more work at speeds around 11km/hr but with greater and greater inclines? That might translate to more training effect than trying to get to 15km/hr (4:00 pace) on this treadmill. However i may just be unfit/slow as a possiblity, im not sure
3. Watched a video on TM/RL running and the person claimed wind resistance becomes an issue at higher speeds IRL whereas on a TM you don't have that problem. The wind resistance is greater for taller guys than smaller ones. Maybe i shud aim for a sub 20 on the TM first, possibly on another TM tho. My old gym had those natural ones but whenever i tried them i found them very difficult lol so i never liked them for some reason
I realised last night ive ran 25km in the last 48hrs which is prob more than i had in my entire lifetime before this daily training experiment started. The 'gains' have been incredible, albeit not the PR kind (yet). I wake up feeling refreshed and energetic, recovery is nothing short of amazing. In the past after a 'hard' workout, i'd be completely destroyed for the rest of the week. Now it's just almost if it didn't happen because it's a daily occurrence so the body just deals with it as per normal. Not having the distinction between 'rest' days and 'workout' days has some downsides (in lifestyle terms) but in terms of effectiveness, it's nothing short of amazing. As i do more running my body comp seems to be improving as well, something to watch. It kind of makes sense tho, whenever i started playing basketball after a break, the first few weeks/months always saw rapid changes to body comp which i now understand is prob from being 'active' for a couple of hours at a time, albeit at a low pickup intensity, which is where my running seems to be heading lately. Maybe mimicking that same effect. Having said that, im not sure if the longer, slower runs ive been doing will actually help me achieve my running goal (sub 20 5k) .. i could be just wasting my time doing lots of slow kms for all i know. May need to do at least one or two hard runs in a week to just make sure i'm still making progress on that front. Thinking of possibly doing a saturday park run this weekend to find out but idk if it's worth it at my present stage of fitness.

558
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.

559
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 23, 2018, 08:52:15 pm »


This is kinda what bothers me about it 

560
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.

561
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:

562
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.

563
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!!

564
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..

565
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.

566
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.

567
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.

568
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.

569
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.

570
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.

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