Adarq.org

rest day.


12/16/2017

bw = 142
bw before bed last night = ?
soreness = quads moderate (shit lol)
aches/injuries = none
cramping = none
morning quad flexibility = tight
morning hamstring flexibility = loose
morning calf flexibility = tight
feel = tired

wakeup = 8:00 AM

log:
08:30 AM: food: water, almond milk, sauteed yam in olive oil/sea salt
10:30 AM: nap: 1 hour (hehe)
03:30 PM: food: anthony's pizza: 3 x pizza, 10 chicken wings, lots of water
04:30 PM: stretch: quads light
06:30 PM: leg drain: 30 minutes
08:00 PM: food: chocolate sticks, lol
09:30 PM: food: almond milk, sea salt pita chips, hummus, water

stretch:
04:30 PM: stretch: quads light

icing:
self massage:
leg drain:
06:30 PM: leg drain: 30 minutes

contrast showers:
naps:
10:30 AM: nap: 1 hour (hehe)

---

Monthly Tracker: 2017

December (12) 2017

TODO:

Bodyweight: [(01,138),(04,139),(05,141),(06,140),(07,142),(08,143),(09,140),(10,141),(11,142),(12,142),(13,143),(14,142),(15,143),(16,142)]
- 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): [(04,16.3,3:4X?),(06,16?,?),(08,14.8,?),(10,14.8,?)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Resting HR: []
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: [(04,"alone mile 5:11, alone 1km 3:04"),(06, "race mile 5:03, 1km 3:01"),(08,"alone 1km 3:01"),(10,"1.67 mi @ 9:02 / 5:24 pace"),(13,"4:58 official mile, 4:57 watch mile"),(15,"alone 2 mile PR 11:21 @ 5:31+5:50")]

Races: [(02,1mile,5:16,5:13),(06,1mile,5:03,5:06),(13,4:58,4:57)]
- FORMAT: (day, distance, official, watch)

Soreness: [(01,"hamstrings barely, quads barely"),(04,"quads slightly (left moderate), hamstrings slightly (left moderate)"),(05,"calves slightly, quads slightly",(06,"calves barely"),(07,"none"),(08,"calves slightly"),(09,"calves slightly"),(10,"calves slightly"),(11,"calves slightly"),(12,"calves slightly"),(13,"none"),(14,"none"),(15,"none"),(16,"quads moderate")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(01,"none"),(04,"none"),(05,"none"),(06,"none"),(07,"none"),(08,"right big toe"),(09,"right big toe barely, left knee barely"),(10,"left calf a bit tight"),(11,"left calf/back of left knee tight"),(12,"none"),(13,"back of left knee/calf a little tight"),(14,"none"),(15,"left & right big toes a little - lmao, lower back slightly as the day goes on"),(16,"none')]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"tight")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(01,"loose"),(04,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose"),(16,"loose")]
- FORMAT: (day, general flexibility)

Morning Calf Flexibility: [(01,"loose"),(04,"loose"),(05,"tight"),(06," left tight / right loose"),(07,"loose"),(08,"loose"),(09,"tight"),(10,"tight"),(11,"tight"),(12,"tight"),(13,"left tight, right ok"),(14,"loose"),(15,"left tight, right ok"),(16,"tight")]
- FORMAT: (day, general flexibility)

Self Massage: []
- FORMAT: (day, area)

Cramping: []
- FORMAT: (day, symptom)

Wakeup: [(01,08:30AM,9),(04,07:00AM,6),(05,07:45AM,6.45),(06,09:00AM,7),(07,08:00AM,7),(08,09:45PM,8.5),(09,10:00AM,8),(10,09:30AM,7),(11,08:30AM,8),(12,09:00AM,8),(13,09:00AM,7.5),(14,10:00AM,8),(15,08:30AM,7.5),(16,08:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

Quote from: adarqui on December 16, 2017, 01:36:48 pm

saw this last night live, epic.. worth watching.

Molina Jr vs Redkach

<a href="http://www.youtube.com/watch?v=qyFsC9yuS-U" target="_blank">http://www.youtube.com/watch?v=qyFsC9yuS-U</a>

Damn! that was quite epic. John molina is a tall power puncher. He carries great power. Redkach's early, well sort of, celebration.

Redkach will never live that down.. what an epic failure. First the early celebration, then sticking his tongue out and getting KO'd.

I'm not a fan of Molina's boxing skills AT ALL. I am a huge fan of his heart. This is like the third time i've seen him go down/get wrecked, and then crush someone. He's a monster, who has shit defense. It's incredible.

Quote from: adarqui on December 16, 2017, 11:17:53 am

Quote from: seifullaah73 on December 16, 2017, 10:40:41 am

+1 with adarq post. With box squat you want to not lose tension so when you sit back you just to touch and then come straight back up. Relaxing causes your knees to come in and back relaxes.

Great job with the bench press.

yup!!

Quote

nub question: what does aels stand for? 
EDIT: nvm after searching found it. Anti Ego Lifting Support

have you been wondering that for years?

AE*S = Anti Ego <*> Squad

so, s/Support/Squad

or ya Anti Ego Lifting Support Group

but ya, .. when we say AELS etc, just a quick way to help us NOT do something negative (stupid/excessive/dangerous/risky), by associating it with something positive.

not doing "stupid stuff" is very difficult when the adrenaline is flowing and we are locked in, so remembering there is a squad/support group out there can help

pc!

lol yup, I have been wondering what it meant for ages lol.
thanks for filling me in on the code word :p. I got support from the anti ego thread where it was written aels

Note: I even googled it and searched urban dictionary. No wonder I didn't find it. lol

LMFAO!!

Date: 14/12/2017
Soreness: hip flexor, chest a little
BW: 63.6kg
Injury/Sprain: left hip flexor

Condition: Still some snow outside, had 1hr 15min to do my workout. Decided to try and get my squat form correct.

Warm up
    ankle rotations
    calf stretch
    anterior tilt seated hamstring stretch
    single leg glute bridges
    standing hip flexor stretch hold
    hip flexor stretch and openers
    back mobility work
    band distraction work
    crosses legged iliopsoas stretch
    deep squat with plate in front mobility - ankle, glute

Workout
    Full Squats - attempts
       - 1 x 3 @20kg (empty bar)
       - 5 x 3/4 @50kg
    Bench Press
       - 1 x 5 @empty bar
       - 1 x 1 @50kg
       - 3 x 5 @40kg

Cool down
   limited stretching
   10 min walk back

Comment
It was moderately painful during the squats, the warm up was normal as usual. But I don't expect it to remove the pain from my hip cos I already sprained it. I aimed at trying to get my form proper with weights. I recorded it. every time I was not happy I did it again and recorded again, this lasted 5 times before I stopped even though I still was not happy and time was running out. Then I did the bench press lol to see where I am at, not going to do that any time soon but maybe in the future.

Cues I go through: brace core, squeeze glutes (little difficulty in squeezing glutes without my quads rotating outwards), bring hip back little and then down. keeping chest up. But amount of lean and foot width was up for experimentation. Last 2 sets I changed foot to shoulder width while before it was a little wider. My form still not looking good. I think maybe it's because the shape of my shoes, which is curved causing a rocking in my squat possibly.

Here is the video. Still not happy as I have vag's squat in my mind as the form I want to reach. 

<a href="http://www.youtube.com/watch?v=VbJ7GXpyBdQ" target="_blank">http://www.youtube.com/watch?v=VbJ7GXpyBdQ</a>

looking so much better, great vid.

about the shoes: yup that was the first thing I noticed .. they are definitely causing you to rock and not be able to apply force through the whole foot. It's probably ok for light squats but, not so much for heavy/serious sets.

Quote from: maxent on December 15, 2017, 09:57:25 pm

BW: 89.7kg
Activity: ? (no fitness tracker)
Misc:
Diet Compliance: 6/6
Mobility:
Skill work:

Not enough sleep. Feel tired AF.

---

BS^KB 4x150, 4x150, 4x150, 4x150, 3x150, 3x150

Notes:
One of those days where every rep was a fight. I just love making things as hard as possible for myself by dieting thru the week trying to get lean while hoping to PR volume at 150kg. Dickhead. Wanted 6 sets of 4x150kg. Managed 4, the 4th rep was super ugly.

The weaksauce guys lifting in the smith machine adjacent to me staring at me killed the vibe. I get self conscious and i cant focus on the lift and it throws off my form and then it's just messy and i lose the plot. I thought to approach them before the set and go hey sorry for being obnoxious but this is hard and i need to yell and grit, dont take offense. But  actually talking to randoms at the gym is obnoxious enough because who does that?  So you find them staring at the weird al quada training camp transplant straining away in their pretty little white gym and you know they're thinking wtf is this guy doing gtfo.

Need to start looking for a new gym for summer. I hate it so much when the atmosphere ruins the session b/c you need everything right to not die..But rant aside, i did okay, 22 reps is a PR at 150kg. Next time i'll get 24 fo sho.

note to self: if I ever need to defeat maxent in something, stare at him and he'll fold.

bro. they were probably mirin`. and even if they weren't, need to get that stuff out of your head. That kind of stuff is a huge component of this strength/power/athletic journey, not sure why everyone keeps forgetting that! Our minds look for ways out, to go back to being comfortable. Your whole perception of that situation could simply have been your subconscious finding a way to get you to quit or push yourself less. I'm not saying it's easy to overcome, but I am saying you need to recognize it when it happens, and try to actively defeat it, or it will defeat you - like it seemed to.

Based on what you typed, I would imagine you didn't try to battle those thoughts - you gave in to them, without even realizing you had a chance to battle, and you let them inhibit you.

Mental game PR's are harder to measure, but that seems like one you can work towards for sure.

Finally, you also bottled in your emotions because of those around you. That's fine to do, but expect performance to drop. So, if you are not OK with performance dropping, do not cage the animal. Again, you let (potentially, perhaps misperceived) other people's weakness, make you weak. Just think about that: you didn't yell/grunt/express your true emotion because of someone else's weakness -> it's like an X-Men weakness superpower they used on you, and you folded.

NO FILTER.

I'm optimistic that you will handle this differently in future sessions!

peace!!

I am kind of the same, that's what stopped me from going to gym since I left college. But now I go in because my goals are too important to me to let others stop me from getting them, they can get a look to their hearts content. I just come to do my stuff no matter how awkward it may look, keep looking guys, what you are witnessing is the process to greatness and also when I am lifting and they are watching I'm thinking "I'm strong and powerful, be in awe of my greatness". 

But outwardly i'm just really a shy guy.  and focus on my goals. just my 2 cents.

yup! well said & a good example of the process/evolution one goes through.

and everyone's emotions won't be the same, ie some people don't yell etc.. but the key is, whatever you "feel", let it out, do not suppress/inhibit.

emotional & psychological inhibition, leads to performance inhibition.

BW: 89.7kg
Activity: ? (no fitness tracker)
Misc:
Diet Compliance: 6/6
Mobility:
Skill work:

Not enough sleep. Feel tired AF.

---

BS^KB 4x150, 4x150, 4x150, 4x150, 3x150, 3x150

Notes:
One of those days where every rep was a fight. I just love making things as hard as possible for myself by dieting thru the week trying to get lean while hoping to PR volume at 150kg. Dickhead. Wanted 6 sets of 4x150kg. Managed 4, the 4th rep was super ugly.

The weaksauce guys lifting in the smith machine adjacent to me staring at me killed the vibe. I get self conscious and i cant focus on the lift and it throws off my form and then it's just messy and i lose the plot. I thought to approach them before the set and go hey sorry for being obnoxious but this is hard and i need to yell and grit, dont take offense. But  actually talking to randoms at the gym is obnoxious enough because who does that?  So you find them staring at the weird al quada training camp transplant straining away in their pretty little white gym and you know they're thinking wtf is this guy doing gtfo.

Need to start looking for a new gym for summer. I hate it so much when the atmosphere ruins the session b/c you need everything right to not die..But rant aside, i did okay, 22 reps is a PR at 150kg. Next time i'll get 24 fo sho.

note to self: if I ever need to defeat maxent in something, stare at him and he'll fold.

bro. they were probably mirin`. and even if they weren't, need to get that stuff out of your head. That kind of stuff is a huge component of this strength/power/athletic journey, not sure why everyone keeps forgetting that! Our minds look for ways out, to go back to being comfortable. Your whole perception of that situation could simply have been your subconscious finding a way to get you to quit or push yourself less. I'm not saying it's easy to overcome, but I am saying you need to recognize it when it happens, and try to actively defeat it, or it will defeat you - like it seemed to.

Based on what you typed, I would imagine you didn't try to battle those thoughts - you gave in to them, without even realizing you had a chance to battle, and you let them inhibit you.

Mental game PR's are harder to measure, but that seems like one you can work towards for sure.

Finally, you also bottled in your emotions because of those around you. That's fine to do, but expect performance to drop. So, if you are not OK with performance dropping, do not cage the animal. Again, you let (potentially, perhaps misperceived) other people's weakness, make you weak. Just think about that: you didn't yell/grunt/express your true emotion because of someone else's weakness -> it's like an X-Men weakness superpower they used on you, and you folded.

NO FILTER.

I'm optimistic that you will handle this differently in future sessions!

peace!!

Bench-
barx12
60x12
80x6
100x3
115x3 = 3RM
102.5x5x2
90x11 struggled on the last couple of reps 

Box Squat-
Haven't done these for a while. Not the best form but just trying to go heavy.

60x5
100x5
120x3
140x1
155x1 
115x7

Chin Ups-
bwx11
bw + 15kgx7
bw + 20kgx5

commented in the other post, will link it instead of repasting ! hah.

http://www.adarq.org/progress-journals-experimental-routines/the-pr'spb's-videos-pictures-and-daily-achievements-thread/msg137958/#msg137958

as for those last few reps on bench: pretty good set considering all of the prior work.

good job again!