7111
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 12, 2017, 12:06:23 pm »
15 dips @ +3 reps, beastmode PR.
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7112
400m Sprinting or Shorter / Re: The Sprinter Physique Thread
« on: December 12, 2017, 10:22:43 am »
how is David Oliver not one of the first people in these threads? 110m hurdles, man he's fu*king HUGE.
cannonball delts man. dude is enormous.
cannonball delts man. dude is enormous.
7113
Progress Journals & Experimental Routines / Re: Party's Over!
« on: December 12, 2017, 09:57:01 am »Bodyweight- 82.5
Bench-
barx12
60x12
80x6
100x3
115x1
125x1
110x4
90x11
Weighted Chin Ups-
30kgx3
20kgx7
15kgx8
bwx12
Initially I was planning to go for a 3RM in the bench (115kg) but I thought about it and realised that benching 125kg (I'm better at maxing out than repping) would actually be easier than doing 115x3 so I went for the 125 and I got it easily. It actually felt easier than my 122.5kg PR that I did a couple of weeks ago
ah nice move & interesting that it felt easier than that previous PR.. beastmode.
those weighted chins are solid too.
7114
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 12, 2017, 09:56:18 am »1RM Bench
Bench- 125KG @82.5kg bodyweight
http://www.adarq.org/progress-journals-experimental-routines/party's-over!/msg137801/#msg137801
PARTY JUST GETTING STARTED!
7115
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: The calisthenics freaks and sh*t thread
« on: December 12, 2017, 12:13:33 am »that is what the GMB guys advocate as well, as a progression from learning individual skills. they refer to sequences like that as katas, i guess from martial arts: stringing a bunch of skills together in a row and working to make them as smooth and strong as possible.
ah nice. it's beautiful stuff.
7116
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: December 11, 2017, 10:50:54 pm »
blood in pee is a bit weird but i've had it a few random times too. if it becomes a regular occurrence, then definitely get it checked obviously :/ the scariest thing for me was peeing after drinking a ton of beet juice for the first time, was like holy shit wtf.. oooh, beet juice.
looking strong as usual! but def be careful if you're favoring. Wouldn't max it out often until that's more resolved.
looking strong as usual! but def be careful if you're favoring. Wouldn't max it out often until that's more resolved.
7117
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: December 11, 2017, 10:06:04 pm »
someone posted this photo of a magazine article on Sonja Friend-Uhl (posted on the previous page):
such a beast.
http://running.net/read_new/sonja-friend-uhl-masters-running-world
heh.
some good stuff from her, says she's a "speed strength runner":
such a beast.
http://running.net/read_new/sonja-friend-uhl-masters-running-world
Quote
What records do you currently hold?
World Masters Female (40-44) Indoor Mile: 4:44.84
American Masters Female (40-44) Outdoor Mile: 4:45.68
American Masters Female (40-44) Indoor 3000m (9:50.37)
American Masters Female (40-44) 1500m in 4:16>99
World Non-Club 4 x 800m Relay (40-44) with Grace Padilla, Jennifer Mark-Burke & Lisa Ryan
heh.
some good stuff from her, says she's a "speed strength runner":
Quote
What is your typical training?
I am NOT a high mileage runner. I average 40-45 miles per week during indoor/outdoor (February - July) which includes a 9-10 mile long run on the weekends. During the Fall and Winter I may go as high as the low 50's. Unless I am on a true break between seasons, I keep some form of speed (efficiency) work in my weekly regimen. During XC season this may be hill repeats or a fartlek session, during track it will usually be more technical like 150m accelerations + Plyo and short full sprints (30-60m) with complete rest between. I also try to always get in some form of lactate threshold work once every 10 days or so. This comes in many different forms (everything from 5 x 5:00 tempo paced intervals to a 30:00 steady state to a 60:00 progression run but I try to keep that a staple. I am a speed/strength based runner so I need to always stay close to that kind of training...my body just feels better and moves better when I do. But if I neglect the LT my fitness is not on par. The race paced intervals are reserved for different prep segments each season and they vary. The hardest ones for me are repeat 1000's or 1200's at 3k pace. Concentration and patience are still things I work on! But now I have Andrew to figure all of that out for me!
7118
Progress Journals & Experimental Routines / Re: 8 Week Tri Training Phase - Day 3
« on: December 11, 2017, 09:58:09 pm »12/12/17
30 minute base building run
4k @ 7:10 pace
Was listening to a podcast last night and there was some absolute gold that pretty much sums up where I've gone wrong with my training the last 5 years.
- You didn't just lose it. Remember how you got it.
- The athletes who are in the most danger are the ones who just hit a PR.
- Do you want to win the training day or succeed at your event.
Basically, slow and steady wins the race. It's not new information by a long stretch but it's so relevant to me it's just not funny.
yup, all great points, especially that 2nd one. Life-after-PR can be a wreck.
As for #3, training PR's can still be a good thing to go after if you're feeling it. I think the importance of events is often overrated, especially early on. ie me with my races. I'd rather PR in training than wait for it and maybe or maybe not PR in a race. Eventually i'd rather PR/peak for races, but right now I don't care - if I see an opportunity to push my limits I should take it. That discipline of holding back and saving it for the event/competition is when it really matters - which could be for you in your first mini-try of course. But there's also a caveat to that, winning the training day "early on" when you're just starting some new training, isn't a great idea either.. slowly easing into it is important.
7119
Progress Journals & Experimental Routines / Re: FP's log
« on: December 11, 2017, 09:52:22 pm »french contrast is pretty intense. low volume except on power movements and longer rests between ME efforts.
12/11
Asked a cute girl out. Might try some crossfit with her this week
your speed/power in that crossfit session will be off the charts.. lol.
Quote
calves still very sore
short rests for everything except sumo DL
HangPClean:
185 x5,5,5 (20-30 sec breaks)
195 x5 singles (15 sec rest between singles)
205 x5 singles (15 sec rests)
Sumo DL:
225 x8
315 x5
345 x5
355 x4 (-1 rep) (asked the trainer to tell me to stop when lower back started bending slightly. aels)
Quote
Alternating RFD banded knee drives:
3x30
1x 20+20+15 (10s rests)
SS x3:
-Bosu ball russian twists: 3x20
-Bosu ball alt sprint ROM press: 3x20 (10/side) (-5 lbs, +RFD)
SS x3:
-One arm pullups:
--R: neg100 x8, neg85 x8,8 (+neg15lbs, +2 reps)
--L: neg100 x8 neg85 x7,4F (+neg15lbs, -2 reps)
-RFD pause GHR:
--BW 3x15.
--35 lbs over head 3x12
SS x3:
-Clap pushups: x12,8,8
-V-ups x12,12,12
7120
Injury, Prehab, & Rehab talk for the brittlebros / Re: WHOOP recovery device
« on: December 11, 2017, 09:49:16 pm »
I wonder if it's better than stopwatch double click, lol!
For the most part, now days, I use walking to judge my CNS. It's become very easy for me to tell how fatigued I am, simply by seeing my pace per effort during a slightly hard fast walk. It's pretty incredible IMHO.
At my current level, if i'm experiencing significant fatigue (physical or CNS), it's hard for me to hit low to mid 14:XX pace (which is basically 4-4.1 mph or so. When i'm feeling fresh & my best, I can easily hit 12:XX pace, which is closer to 4.6-5 mph.
For it to be accurate, I need at least 1 warmup mile, then a solid effort for the 2nd mile. So ~30 minutes to figure out how fresh I am.
I've been so fatigued (physical + CNS) that it was hard for me to get under 16:XX-17:XX min/mi etc.
If I was using this as an AREG tool, i'd do it in the morning then base my training off of it.
You going to try any of these apps?
EDIT: Also, that moment when the app tells you that you aren't ready, but you feel ready as fu*k.. has to be a weird moment. LMFAO.
pc!
For the most part, now days, I use walking to judge my CNS. It's become very easy for me to tell how fatigued I am, simply by seeing my pace per effort during a slightly hard fast walk. It's pretty incredible IMHO.
At my current level, if i'm experiencing significant fatigue (physical or CNS), it's hard for me to hit low to mid 14:XX pace (which is basically 4-4.1 mph or so. When i'm feeling fresh & my best, I can easily hit 12:XX pace, which is closer to 4.6-5 mph.
For it to be accurate, I need at least 1 warmup mile, then a solid effort for the 2nd mile. So ~30 minutes to figure out how fresh I am.
I've been so fatigued (physical + CNS) that it was hard for me to get under 16:XX-17:XX min/mi etc.
If I was using this as an AREG tool, i'd do it in the morning then base my training off of it.
You going to try any of these apps?
EDIT: Also, that moment when the app tells you that you aren't ready, but you feel ready as fu*k.. has to be a weird moment. LMFAO.
pc!
7121
Strength, Power, Reactivity, & Speed Discussion / Re: Assisted SVJ
« on: December 11, 2017, 09:35:09 pm »
damn just looked for a good band assisted jump video, can't find one.. they are all horrible. I saw one in the past, was very athletic/explosive, guy was flying with it. That's the one I was looking for.
As for the drop phase, bands seem to help people alot on the way down, doesn't look like a box is even needed. I think that's the point though, if it gives you that much extra vert, on the way down it'll slow you down that much more as well.
I personally would NEVER incorporate it. IMHO, not worth the effort. I'd rather just do DJ's or stiff leg ankle hops hehe.
Maybe those overspeed jumps are good on light days to get some "jump movements" going without the fatigue of real jumping and real landing - ie get the reps in, but if that's the case then just go jump in the pool - it's not assisted, but it takes the load off.
pc!
As for the drop phase, bands seem to help people alot on the way down, doesn't look like a box is even needed. I think that's the point though, if it gives you that much extra vert, on the way down it'll slow you down that much more as well.
I personally would NEVER incorporate it. IMHO, not worth the effort. I'd rather just do DJ's or stiff leg ankle hops hehe.
Maybe those overspeed jumps are good on light days to get some "jump movements" going without the fatigue of real jumping and real landing - ie get the reps in, but if that's the case then just go jump in the pool - it's not assisted, but it takes the load off.
pc!
7122
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: December 11, 2017, 08:52:27 pm »someone i learn from on strava.. 4:12 miler.
my q:QuoteAndrew Darqui Hey Kevin, i'm in a pretty flat area but I do have one "hill" (like ~50ft lol) nearby, and a park 20 or so minutes away which has more hills like that.. Do you think eventually it would be beneficial to do some running on that incline? ie, do you seek out hills on occasion as a strength tool? I know several people who just run "elevation" for the fun of it, not necessarily as a supplementary tool for their speed etc. So wondering if you use hills to supplement/enhance your speed? peace man!
his answer:QuoteKevin O'Brien Hey Andrew! I think hills seem to help a lot. Builds plenty of strength and less risk of injury. During winter and spring i do hills once a week. Check out my Saturday sessions in 'Welchtown'. Here i do about 12 hills from 200m to about 350m with a gentle jog back down. It seems like you are flying at the moment too. Big mile race in you soon!!
That first part is important: "I think hills seem to help alot". He feels it really helps his strength & power.
I mean, common knowledge is to do hills, but just wanted to hear from someone this fast & what he thinks about it. Seems like they are an important off-season tool for him.
Cool stuff.. going to start implementing them in January after my deload.. which is basically the start of my "off season" lol.
peace
I'm well late to this conversation but with regards to hills I had a friend who's in her 50s now but was a Thia olympian qualifier back in the day. Swears by hills training or as she calls it "running up the mountain" to build her base. She was a sub 3hr marathoner into her late 40s and even did the Comrades run for her 50th birthday. Crazy woman.
nice!! ya everyone i seem to know online does hills too. missing ingredient it seems, can't wait to hit them in 2018.
Quote
She has offered run training for both me and my wife which I might have to take her up on one day.
hah cool. I know how it feels tho, if an olympian were to offer me training right now i'd probably be like, 'maybe in the future if the offer still stands' lool.
7123
Calisthenics, Bodyweight Training, Gymnastics, Parkour / Re: The calisthenics freaks and sh*t thread
« on: December 11, 2017, 08:03:00 pm »
This Roye Gold dude is ridiculous..
The intro to this clip is insane IMHO, probably not the hardest thing to do for guys like this but god damn does it look animalistic as fu*k.
"abs", lol:
man these dudes are nuts, impressive.
i guess this is the next progression from simply calisthenic movements, the ability to link them together in incredible ways. stuff looks surreal compared to the normal "bar stars" style stuff (which is still incredible impressive), but it's just how this guy is seamlessly transitioning from one to the other, so fluid, that's mind blowing.
The intro to this clip is insane IMHO, probably not the hardest thing to do for guys like this but god damn does it look animalistic as fu*k.
"abs", lol:
man these dudes are nuts, impressive.
i guess this is the next progression from simply calisthenic movements, the ability to link them together in incredible ways. stuff looks surreal compared to the normal "bar stars" style stuff (which is still incredible impressive), but it's just how this guy is seamlessly transitioning from one to the other, so fluid, that's mind blowing.
7124
Calisthenics, Bodyweight Training, Gymnastics, Parkour / The calisthenics freaks and sh*t thread
« on: December 11, 2017, 07:59:08 pm »
dodskogkdsgoksd
7125
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: December 11, 2017, 07:56:56 pm »
broken english, but some interesting stuff in here. Interview with Canova (Moen's coach):
https://medium.com/alberto-stretti/coach-canova-my-opinion-about-sondre-moen-in-fukuoka-d4625cfeafa
45km long run, greater than marathon distance. That's not very popular to do among coaches, but to me it makes sense. Get to know the distance first hand, don't run only 20 and hope to put it together for 26.2 on race day, I don't get that approach. I wonder if Parker Stinson ran any long runs at ~26 or more, doubt it. His coach is pretty good too (Hudson), but they seem to stay short of Marathon distance, as most coaches do.
Canova wants to shave off ~2sec per km by next year, that'd put Moen close to 2:04:5X, right up there near the very top, which is 2:03:XX.
Moen has everyone's attention right now, his progress is mind blowing.
https://medium.com/alberto-stretti/coach-canova-my-opinion-about-sondre-moen-in-fukuoka-d4625cfeafa
45km long run, greater than marathon distance. That's not very popular to do among coaches, but to me it makes sense. Get to know the distance first hand, don't run only 20 and hope to put it together for 26.2 on race day, I don't get that approach. I wonder if Parker Stinson ran any long runs at ~26 or more, doubt it. His coach is pretty good too (Hudson), but they seem to stay short of Marathon distance, as most coaches do.
Canova wants to shave off ~2sec per km by next year, that'd put Moen close to 2:04:5X, right up there near the very top, which is 2:03:XX.
Moen has everyone's attention right now, his progress is mind blowing.