6871
Basketball / Re: I thought we had a basketball LOL thread?
« on: January 05, 2018, 02:12:43 pm »
that last clip of ginobli is hilarious.
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6872
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 05, 2018, 07:00:42 am »05-01-17
Workout
Chinups
BW x 4
+10 x 4, 4, 4
Wide Grip Pullups
BW x 7, 7
Barbell Rows
50 x 8, 8, 8
Low Incline DB Press
14 x 16
18 x 10, 9
Standing DB OHP
12 x 9, 9, 7
SS1A Lateral Raise
6 x 14, 13, 13
SS1B1 Preacher Curl
20 x 14
22.5 x 3 [lol!!!]
SS1B2 EZ Bar Curl
22.5 x 7, 7
Straight Bar Pushdown
18.75 x 15, 14, 14
Notes
Fuck that felt good.
I'll get back to tracking BW from tmrw.
I think want to keep running as a relative priority since it makes me feel real good, so I'm going to have to think about how to handle lower body lifting with it? Any suggestions adarqui? By running I mean slower distance-y type running rather than the intervals I was working w/ before. I guess I could just use the same protocol, since this form of running is probably even less taxing muscle-wise once adapted.
nice! yea from experience, it's less of a programming problem if the running intensity is slow. but just need to make sure the "break in period" is a bit gradual. Don't want to just go hard into running + hard into lower lifting, run with "sore legs", and then get all kinds of aches/problems. So after your first few lower sessions, just light walk/rest until the soreness is basically gone, then get a few runs in, repeat. For at least 1 week, probably 2. After that, should feel alot better I imagine. I'd definitely try to mix the two though, ie, legs Day 1, run Day 4, legs Day 5, run Day 8, legs Day 9, run Day 11 .. etc. stuff like that.
pc!
6873
400m Sprinting or Shorter / Re: The Sprinter Physique Thread
« on: January 04, 2018, 07:43:43 pm »
WVN
6874
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 04, 2018, 07:35:33 pm »
i found a really good stretch for my left calf.. standing up very straight (expanding ribcage/extending spine), locking my legs out, extending toes (toes up), pushing my hips forward a bit (squeeze glutes).. (optionally reaching up as well) 
so just like, normal stuff.. heh.
so just like, normal stuff.. heh.
6875
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 04, 2018, 06:19:16 pm »
rest/walk.
01/04/2018
bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
wakeup = 05:45 AM
log:
06:00 AM: food: oatmeal + honey, banana, water
07:00 AM: workout: light "hilly" walk: 7 miles (1030 ft elev gain)
10:30 AM: food: some drink, water
01:00 PM: food: anthony's roast beef sandwich, some sourdough rye, water
03:00 PM: nap: 1.5 hours
08:00 PM: food: garlic pita chips (the entire box! ~800 kcal lol) + hummus variety pack, water
- so good.
stretch:
- some locked out standing ("extension") to stretch left calf
icing:
self massage:
leg drain:
contrast showers:
naps:
03:00 PM nap: 1.5 hours
Monthly Tracker: 2018
January (01), 2018
TODO:
Bodyweight: [(01,146),(02,146),(03,144),(04,145)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7)]
- FORMAT: (day, wakeup time, hours slept)
01/04/2018
bw = 145
bw before bed last night = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
morning calf flexibility = loose
feel = good
wakeup = 05:45 AM
log:
06:00 AM: food: oatmeal + honey, banana, water
07:00 AM: workout: light "hilly" walk: 7 miles (1030 ft elev gain)
10:30 AM: food: some drink, water
01:00 PM: food: anthony's roast beef sandwich, some sourdough rye, water
03:00 PM: nap: 1.5 hours
08:00 PM: food: garlic pita chips (the entire box! ~800 kcal lol) + hummus variety pack, water
- so good.
stretch:
- some locked out standing ("extension") to stretch left calf
icing:
self massage:
leg drain:
contrast showers:
naps:
03:00 PM nap: 1.5 hours
Monthly Tracker: 2018
January (01), 2018
TODO:
Bodyweight: [(01,146),(02,146),(03,144),(04,145)]
- FORMAT: (day, weight in lbs)
Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total:
Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:
Total speed interval distance: []
- FORMAT: (day, total speed interval distance in meters)
- total:
Max run speed (mph)/pace (min/mi): []
- FORMAT: (day, mph max, pace max in minutes per mile)
Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)
PR's: []
Races: []
- FORMAT: (day, distance, official, watch)
Soreness: [(01,"none"),(02,"none"),(03,"none"),(04,"none")]
- FORMAT: (day, overall soreness, specifics)
Aches/Injuries: [(01,"upper back a little from yesterday (started hurting a few hours after the race) - but disappeared as the day went on (today)"),(02,"none"),(03,"left knee a little, right upper back (around 11 PM) - the thing from sunday"),(04,"none")]
- FORMAT: (day, specifics)
Morning Quad Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)
Morning Hamstring Flexibility: [(01,"loose"),(02,"loose"),(03,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)
Morning Calf Flexibility: [(01,"tight (left more-so)"),(02,"tight (left more-so)"),(03,"loose"),(04,"loose")]
- FORMAT: (day, general flexibility)
Cramping: []
- FORMAT: (day, symptom)
Wakeup: [(01,09:30AM,9.5),(02,06:30AM,7),(03,07:30AM,8.5),(04,05:45AM,7)]
- FORMAT: (day, wakeup time, hours slept)
6876
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 04, 2018, 06:15:23 pm »
got down to 40F .. i think the news said 39F. damn.
http://www.dailymail.co.uk/news/article-5236159/Its-cold-Florida-iguanas-falling-trees.html
so cold the iguanas are "freezing" .. good news is they might not actually be dead. hopefully it heats up soon. I think one more day of really cold weather.
http://www.dailymail.co.uk/news/article-5236159/Its-cold-Florida-iguanas-falling-trees.html
so cold the iguanas are "freezing" .. good news is they might not actually be dead. hopefully it heats up soon. I think one more day of really cold weather.
6877
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: January 04, 2018, 04:43:35 pm »
thanks for the clips & info ADot!
to me, he looks springier and like he's getting up a bit higher in the single leg clips. he looks bigger/stronger now though.
to me, he looks springier and like he's getting up a bit higher in the single leg clips. he looks bigger/stronger now though.
6878
800m+ Running and/or Conditioning / Re: Misc Running Photos
« on: January 04, 2018, 04:05:14 pm »6879
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 04, 2018, 06:12:06 am »
41F @ 6AM. Freezing for me.
says it'll get down to 39F soon.
says it'll get down to 39F soon.
6880
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 03, 2018, 09:58:40 pm »
spikes were too small (12).. need to send em` back. they don't have 12.5's so, ordered some already from new balance directly. spikes seem really nice tho, feel really good.. just need to be bigger.
all of my NB's are size 12, fit fine. These are just too narrow .. need that 0.5" more to be comfortable.
we'll see.
also ordered some socks. and my black plate(s) arrive in like a week lol.
all of my NB's are size 12, fit fine. These are just too narrow .. need that 0.5" more to be comfortable.
we'll see.
also ordered some socks. and my black plate(s) arrive in like a week lol.
6881
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 03, 2018, 09:51:18 pm »ok so my only mission during this week off.. is to get my calves to loosen up, left especially. Left is just tight as fu*k.
ice helped it calm down it seems.. felt good.
about to go get some compression sleeves specifically for calves, just to see how that affects them.
this calf tightness is really bugging me.. need them (left) to relax.
edit: btw, I think it has to do with something going on behind my left knee. I think that triggers it.
Tight calves are fucked. From what I've read the behind the knee feeling is actually triggered by the tight calves. Seriously try these two. The foot sequence gave me probably the most immediate relief I've ever had from tight calves and the stick one hurts like a mofo but is super effective.
Foot sequence
https://www.youtube.com/watch?v=KvAto6yIGLY
enjoying this guy's presentation. however, he lost me at the very first step of putting one leg atop the other while sitting down.
i've never seen someone grab their foot like that. wtf?
i did it. it hurt.
pretty much everything he does, i consider too risky for me. which is something I hate about my "body", and i've tried to address in various ways, always making myself worse.QuoteCalf stick one
https://www.youtube.com/watch?v=X1nxYoWA0GI
love that stick stuff, can see how it would potentially help. I can feel the pain->release just watching it.
I pretty much can't do anything in those videos you posted, lmfao. Most of those positions I know will wreck me, bad.. It bothers me that I can't get into certain positions without risk of injury, obviously sounds like a problem .. but really just seems to be the way it is for me (with certain things).
<edit: I wrote a bunch more but just rambled too much, will save it for another post some day!>
Shit haha.
I suppose you only need to be flexible enough to do what you want to do which probably isn't really that much flexibility anyway.
hah ya. my "sport" doesn't have too many flexibility requirements.
i'd love to be more flexible etc, but i'd also rather not have to work on it.. I've really come to hate things where, if I don't do them for 1-2 days, I regress like crazy: stretching/mobility stuff is in that boat for sure. Just bothers me & doesn't feel "right". I'm trying to be more like my dogs: they just play/walk/sprint/run, relax, eat, poop/pee, sleep .. don't worry bout nothin` lmfao.
I'm in the exact same spot right now which coming from someone who used to be flexible AF is really annoying. I know it wouldn't take long to get it back but it's probably a month or so of consistent every day effort which I'm not sure I want to spend the time on. I guess I don't really get injured like you do from stretching though so idk.
ya it's just annoying to regress so easily on some things. seems like I regress much less on running/sprinting when taking time off. just how it feels/seems anyway.
6883
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: January 03, 2018, 03:19:10 pm »
centro vs jager, 1k
6884
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: January 03, 2018, 01:45:58 pm »Date: 02/01/2017
Soreness: right upper glute a little sore for some reason
BW: n/a
Injury/Soreness: left hip flexor little (the 2 weeks rest helped)
Condition: it was an alright day, hips are feeling better, will feel slight strain when hip under tight stretch
Warm up
ankle, calves, hamstring, glutes, hips and back mobility/activation stretch/drills
hand behind head bw squats 2 x 5
holding an aluminum tube as a bar and squatting 1 x 5
Workout
squat jumps with aluminum tube 3 x 5 - it felt strange/awkward jumping after squatting down but maintained rhythm nevertheless.
single leg kneeling squat 3 x 5 - kneel with one leg on an elevated platform sitting on my heels and the other leg straight touching the floor, then I lift my hips and go on to my knees and then I would lower my hips and lower till my feet just touch the ground then i contract glutes and come up again, so basically single leg squats on edge of platform but instead on my knee.
single leg squats on edge of chair 3 x 5 - hips working hard and felt pressure but only little pain, the only pain was just in the working of the hips.
Cool down
stretch
Comment
It was a nice rehab/light session for the hips. And also the asics pirhanna have just arrive, damn the box it arrived in felt like it had no shoes, just some scrumpled up paper, but the shoes are light and the material feels thin and yet strong. can't wait to try them soon.
sick!!
ya man, curious to see how you feel in those.. should feel great I predict.
6885
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 03, 2018, 12:29:24 pm »- run 5.96km in 27:59
jet lagged and not enough sleep, legs feel a bit heavy. 4:50 pace is alright under the circumstances. first run with garmin. will continue to fiddle with settings and such to make sure it's optimized but as a first run this was good.
- foam roll adductors and hip flexors
- stretch
- shoulder mobilizations
nice. what garmin model is it?