706
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 08, 2010, 07:37:07 am »
Cool idea to run that 5k. Ill look forward to seeing the results of that.
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707
Track & Field / Re: Huge hurdle jumps by high jumper
« on: August 04, 2010, 04:22:29 pm »It's interesting how his left palm is on the right side of his body at 00:09 when he jumps.
ya that seems to be a motor pattern involved with his high jump, as if he would be going over the bar.
Yeah thats what Im thinking too.
708
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 04, 2010, 03:55:36 pm »
Haha. Alot of shit happening when you train man. Great stories.
709
Track & Field / Re: For Adarq - Data
« on: July 31, 2010, 05:22:11 pm »
Small update. More will come.
710
Nutrition & Supplementation / Re: Pre/Post workout Supplements
« on: July 31, 2010, 04:54:11 pm »
This winter I did this:
Pre: 30g whey protein+30g dextrose
Post: 30g whey protein+45g dextrose
Now I just try and get my pwo meal as fast as possible (read within 30min). If this is not possible I try to just get some milk or some other source of protein. Sometimes I bring 1l of milk for training. But thats not often.
Pre: 30g whey protein+30g dextrose
Post: 30g whey protein+45g dextrose
Now I just try and get my pwo meal as fast as possible (read within 30min). If this is not possible I try to just get some milk or some other source of protein. Sometimes I bring 1l of milk for training. But thats not often.
711
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 30, 2010, 06:53:26 am »
Do you record any times on those sprints?
712
Strength, Power, Reactivity, & Speed Discussion / Re: Measurements
« on: July 30, 2010, 06:04:46 am »http://www.yewhealth.com/estimated-1rm-for-the-big-3/
I should be benching 220 and oly squatting 300. Im a bit below that.
713
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 29, 2010, 08:32:05 am »7/28/2010
bw = 161
soreness = glutes, quads a bit tight but not sore
aches/injures: left hamstring tendon pinching at times, left sole of foot/ball of foot real achy/tender, left achilles achy sometimes (odd)
oddness: had my reflexive extending of hips/knees when getting up after lying down/sitting down, its like a violent contraction as i stand up... this happens when im jumping really good so, happy about it.. rip gets the same thing after he wakes up HEH.
i was weak all day.. last night's workout made me tired mentally.
workout:
- C1: 200m sprints: 90% effort @ 3x, 70% effort @ 2 x
- C1: pogo hops: 2 x 5 (2 sets for every 200m sprint)
- C1-stuff: so 200m sprint, walk back, pogo hops (2x), repeat
- tried doing some upper but i just had no ability to do it
pogo hops felt very bounce, i was surprised.. had alot of bounce tonight, good sign for friday.
i might do some more 200's tomorrow, like how i used to do 400's before some of those massive dunk sessions a year ago..
tomorrow will be, 200's, possibly pogos (1x3-5 per 200), 135 lb squat singles complexed with jump squat to box (20+ lb)Looks good man. Tough.
thanks man, it was brutal.. my lateral delt is wrecked, from holding those db's out to the sides too far.. couldn't hold them at my sides relaxed$!@
You could put the weight in the backpack. Would help with balance as well.
714
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 29, 2010, 03:50:53 am »
Looks good man. Tough.
716
Track & Field / Re: For Ararq - Data
« on: July 27, 2010, 04:17:31 am »M 60m spec
Height: ~1,78m
Weight: ~75kg - these are just my estimates.
50m: 5,75s
60m: 6,69s - main
100m: 10,61s
200m: 21,97
Vid 60m 6,70s: http://www.youtube.com/watch?v=iMewoBdD4ow
20m acceleration: 2,58s
Flying 20m: 1,94s
Flying 30m: 2,90s
150m st. start: 15,6s(w)
Cooperstest: 3075m
Broadjump: 3.40m - sandbox landing
5 bounds from st: 15,05m - probably sandbox landing
SJ: 66cm
CMJ: 72cm - method unknown
Overhead backwards shot throw 4k: 19,05
Squat: 3x130 - not updated in 2 years. Is more now for sure.
P. clean: 115kg - also not recent.
P. snatchBenchpress:T 400m spec
Height: ~1,90m
Weight: Good question. Hes skinny. So maybe 80-85kg
60m: 7.26 2008
100 m: 11.24 (2006)
200 m: 22.17 (2005)
300 m: 34,5 (2008)
400 m: 48.74 (Aarhus, 2009)
400 mh: 53,23 sek (Beograd, 2009)
800 m: 1.55.7 (2005)
Longjump: 6.62m
20m acceleration: 2,84s 2004
Flying 30m: 3,11s 2005
150m st. start: 16,2 2006
300m st. start: 34,5 2008
Cooperstest: 3465m 2007
Broadjump: 3.12 2005 - sandbox landing
5 bounds from st: 15,75m - probably sandbox landing
SJ: 55cm 2007
CMJ: 66cm 2007 - method unknown. I think the mat.
Overhead backwards shot throw 4k: 21,12 2009
Squat: 3x115 2007
P. clean: 115kg 2007
P. snatch: 70kg 2006
Benchpress: 105 2007
nice....i don't know if i understand if these are 2 different people though..one is you right? the 60m guy...and the 400m guy is your friend right?
only problem though is that i cannot understand your system of measurements...the cm and kg is messing me up man
pretty fast thought are you guys in college or older? a 10.6 is fast and the other guy has 11.2 which is also super fast
No, none of these are me. Im a hammerthrower/shotputter.
1kg=2,2lbs
1"=2,54cm
The first guy is the best 60m sprinter in Denmark. Been to the WC and EC.
The second guy is a decent 400m runner here. Not the best, but top 10.
717
Track & Field / Re: For Ararq - Data
« on: July 27, 2010, 04:15:00 am »i found some nice data flander, will post later, going to take pictures of it with my cam ;d
peace
edit: i love how the title says "Ararq".. hah
Woops. Fixed.
Looking forward to seeing that info.
718
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 27, 2010, 04:12:02 am »
Thats great footage. Like it.
719
Track & Field / For Adarq - Data
« on: July 26, 2010, 06:08:46 am »
M 60m spec
Height: ~1,78m
Weight: ~75kg - these are just my estimates.
50m: 5,75s
60m: 6,69s - main
100m: 10,61s
200m: 21,97
Vid 60m 6,70s: http://www.youtube.com/watch?v=iMewoBdD4ow
20m acceleration: 2,58s
Flying 20m: 1,94s
Flying 30m: 2,90s
150m st. start: 15,6s(w)
Cooperstest: 3075m
Broadjump: 3.40m - sandbox landing
5 bounds from st: 15,05m - probably sandbox landing
SJ: 66cm
CMJ: 72cm - method unknown
Overhead backwards shot throw 4k: 19,05
Squat: 3x130 - not updated in 2 years. Is more now for sure.
P. clean: 115kg - also not recent.
P. snatchBenchpress:T 400m spec
Height: ~1,90m
Weight: Good question. Hes skinny. So maybe 80-85kg
60m: 7.26 2008
100 m: 11.24 (2006)
200 m: 22.17 (2005)
300 m: 34,5 (2008)
400 m: 48.74 (Aarhus, 2009)
400 mh: 53,23 sek (Beograd, 2009)
800 m: 1.55.7 (2005)
Longjump: 6.62m
20m acceleration: 2,84s 2004
Flying 30m: 3,11s 2005
150m st. start: 16,2 2006
300m st. start: 34,5 2008
Cooperstest: 3465m 2007
Broadjump: 3.12 2005 - sandbox landing
5 bounds from st: 15,75m - probably sandbox landing
SJ: 55cm 2007
CMJ: 66cm 2007 - method unknown. I think the mat.
Overhead backwards shot throw 4k: 21,12 2009
Squat: 3x115 2007
P. clean: 115kg 2007
P. snatch: 70kg 2006
Benchpress: 105 2007
800m/1500m
Age 18
200m: 23,06s
400m: 50,78
800m: 1,56,??
1500m: 4,09,23 - since 2008. He can do better now if he wants to.
Height: ~1,80
BW: ~65
P clean: 86kg
Squat: 110kg to parallel
SVJ: ~65cm
Broadjump: 2,94m - sandbox landing
10 bounds from st: 28.95m
50m sprint: 6,00s
1500/3000m guy
Age: 18
Height: 1,80
Weight: 65
I dont know these exactly
800m: 1,56,9
1500m: 3,57
3000m: 8,35,26
CMJ: 37,1cm - jump mat
10 bounds from st: 22,95m
50m sprint: 6,59 (0-5=0,94, 5-10=0,77, 10-20=1,28, 20-30=1,21, 30-40=1,18, 40-50=1,21)
Height: ~1,78m
Weight: ~75kg - these are just my estimates.
50m: 5,75s
60m: 6,69s - main
100m: 10,61s
200m: 21,97
Vid 60m 6,70s: http://www.youtube.com/watch?v=iMewoBdD4ow
20m acceleration: 2,58s
Flying 20m: 1,94s
Flying 30m: 2,90s
150m st. start: 15,6s(w)
Cooperstest: 3075m
Broadjump: 3.40m - sandbox landing
5 bounds from st: 15,05m - probably sandbox landing
SJ: 66cm
CMJ: 72cm - method unknown
Overhead backwards shot throw 4k: 19,05
Squat: 3x130 - not updated in 2 years. Is more now for sure.
P. clean: 115kg - also not recent.
P. snatchBenchpress:T 400m spec
Height: ~1,90m
Weight: Good question. Hes skinny. So maybe 80-85kg
60m: 7.26 2008
100 m: 11.24 (2006)
200 m: 22.17 (2005)
300 m: 34,5 (2008)
400 m: 48.74 (Aarhus, 2009)
400 mh: 53,23 sek (Beograd, 2009)
800 m: 1.55.7 (2005)
Longjump: 6.62m
20m acceleration: 2,84s 2004
Flying 30m: 3,11s 2005
150m st. start: 16,2 2006
300m st. start: 34,5 2008
Cooperstest: 3465m 2007
Broadjump: 3.12 2005 - sandbox landing
5 bounds from st: 15,75m - probably sandbox landing
SJ: 55cm 2007
CMJ: 66cm 2007 - method unknown. I think the mat.
Overhead backwards shot throw 4k: 21,12 2009
Squat: 3x115 2007
P. clean: 115kg 2007
P. snatch: 70kg 2006
Benchpress: 105 2007
800m/1500m
Age 18
200m: 23,06s
400m: 50,78
800m: 1,56,??
1500m: 4,09,23 - since 2008. He can do better now if he wants to.
Height: ~1,80
BW: ~65
P clean: 86kg
Squat: 110kg to parallel
SVJ: ~65cm
Broadjump: 2,94m - sandbox landing
10 bounds from st: 28.95m
50m sprint: 6,00s
1500/3000m guy
Age: 18
Height: 1,80
Weight: 65
I dont know these exactly
800m: 1,56,9
1500m: 3,57
3000m: 8,35,26
CMJ: 37,1cm - jump mat
10 bounds from st: 22,95m
50m sprint: 6,59 (0-5=0,94, 5-10=0,77, 10-20=1,28, 20-30=1,21, 30-40=1,18, 40-50=1,21)
720
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 26, 2010, 05:45:38 am »Video Views: 399,043 <-- almost at 400,000 views on youtube, WORD!
165 lb before workout, I ate ALOT :F
7/25/2010
bw = 161
soreness = glutes still
aches/injuries = felt pretty good
workout:
- nice warmup, warmup sprints
- ~30 yard sprints x 8
-- ^^ focused on a few different things.. think i went a bit faster.. i focused on how i ran when I got chased by a bunch of gang members when I was young.. i smoked my friend who was a beast in sprinting/jumping in grade 6.. level-7'd but I've always remembered how I ran that day, so I'm going to work on it a bit and see if it has any effect.
-- ^^ hamstrings were toast using this technique change..
- C1: 135 squat singles : 6 x 1
- C1: 20 lb bar jump squat onto 16" box, go lower than comfortable on descent, land as stiff legged as possible : 6 x 2
- natural GHR: 3 x 5 partials, then 3 x 2 (low as i can go then back up, then try to descend all the way down eccentric)
done.. hamstrings feel pretty toastEd.
peace
Vid of GHR!!
ya i will eventually, it's pretty pathetic right now though.QuoteChased by gangmembers. Thats the difference in our lives. Most dangerous thing I ever ran from was the rain.
haha.. i been chased quite a few times.
Crazy shit. Because you go to the area where they are, or because theyre everywhere?