Adarq.org

<a href="http://www.youtube.com/watch?v=a8pxw5VCz70" target="_blank">http://www.youtube.com/watch?v=a8pxw5VCz70</a>

last night:

- tennis x 45 mins

tonight:

WEIGHT: 173
SORENESS: none
ACHES/INJURIES: left shoulder, left hip
MENTAL STATE: good

- warm up

- jumps x 12-15
best in a while, hit 32.5-33 off one step and consistent around 35 from four steps. still got pwned with the dodgeball, could not get it to go down.

- bench 185 x 5,5,5

- pull up x 5,5,5,5,5

- cable row 120 x 10,10

- cable crunch 90 x 10; 20 lb MB slam x 10,10

- stretch

felt looser than i have in a while in the gym. i think it was the tennis yesterday.

Damn... had a workshift... feeling like absolute ass right now (not because of work but).

going to stuff my face so i dont weight. i have a fever.

you drunk brah?

lol @ seifullaah's calculation question.

and yeah, fitness is a major culprit. also, t0ddday gave me a couple observations a few days ago about the video i posted recently. the two main things were:
1. i have too much terminal joint movement. my elbows snap open and closed but my shoulders remain still. arm angle should be more or less consistent and movement should come from the shoulders.
2. my stride length is too short, which comes from being too quad dominant and not letting my hips do the work. extrapolating from the 50m sprints i'd be at ~60 strides over 100m, which is way too many.

by way of cure, he suggested that i add stiff leg bounds, alternating bounds with running shoulder action (i.e., not both arms together but rather treating the bound like an exaggerated run), and doing some stride count stuff like sprinting out to 30m and then making sure i get four touches per 10y after that, even if that means overstriding. so i'll be adding all that jazz to my warm up.

Here is a calculation challenge.

Lets say you run on an incline of 20 degrees at 100m 100% and get a time of 15.00s
also a few days prior you ran on a track straight no incline 100m and ran it in 13.35s and after one years training on the incline you get 13.20 seconds. How would you calculate the straight equivalent time (convert incline time to straight time)?

I have an idea, but would like to hear how you would do this.

i wouldn't. i'd go to a flat track and run 100m and actually find out.

yesterday:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, left toe
MENTAL STATE: good

- warm up

- jumps x 25-30 mins

- superset x 2
- bench 135 x (5 paused + 5 normal)
- cable row 100 x 10 paused top and bottom

- pull ups x some, didn't keep track just did a bunch of little sets. shoulder was okay, which is good.

- stretch

today:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left toe pretty bad
MENTAL STATE: okay

- warm up

- sprint 100m x 1
FAT, will post my time when the results are up. felt slow as fuck, worse than the other race. we'll see. but better than not doing it. this was the last opportunity to do a FAT 100m this year.

- stretch

you just need the right jackhammer, man.