Adarq.org

I returned my Alivecor. I enjoyed using the device but for $200 AUD it was a ripoff. Ordered an oximeter and it came yesterday .. cost about $30 off ebay and im much happier with it. I always had an optical reader on my wrist band but those things are USELESS and i dont consider it any better than a random number generator given a localised seed.



Can use it at the gym etc without any issues that i had with the alivecor esp when active (between bouts).  I checked my HR after the heavy squat and my HR was 145 immediately after the set. Used it while doing exercise bike and i saw i was in that 100-120 bpm range for the ride. Looking forward to friday when i'll use it for basketball training and wednesday when i do HIIT intervals on the bike. Eventually i wanna start sprinting regularly too but the last time i did them it didnt go well so im going to keep working on my heart and lungs til i feel im ready to get back to track work. Exciting stuff.

I made a thread about it elsewhere but basketball is pretty heavy on the heart, most of the game is played at 85% of max HR. Or between 160-180 bpm for most male players. Im probably on the higher side (and more so) cos my Adrenalin jacks up like crazy during games. To be an athletic basketball player i needed to do a ton more conditioning preparation than most ppl b/c im slower and unathletic compared to the majority of players. Lifting gives me a strength surplus but the missing part of my training was i badly needed a fitness surplus to give me a competitive edge given my limitations as an athlete.

Did you guys know know that the average heart rate for a male basketball is 169 ± 9 beats? Or in other words in the range of 160-180? That's average for the whole match (including live and dead periods). I found this surprising. 

The more I research the conditioning demands of basketball the more interesting it gets. Take this table from a brazilian study. It gives a glimpse of how HR varies for different positions through out the game:



Another study to read. Interesting table below:


Had no idea the demands on the heart were so great for basketball players..

BW: 90
Activity: 8.5
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: F

Training today

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BS 6x120(p0), 1x152.5
OHP 4x60, 6x2x62.5
Chinup 3x101(+8kg), 4x101, 6xBW(92)
Bike - 8km in 20mins
Curls 5x5

BW: 90
Activity:
Misc: n/a
Diet Compliance: 2/2
Mobility: T
Skill work: F

Training. Did some calculations and im considering an RSR squat cycle with 145kg raw. That's 80% of 180kg. But since i train EOD im not sure i'll be using it every other day tho. or will i? Hmm.

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BS 6x120(p1), 1x152.5, 2x145, 5x1x145
Bike 10km in 19:33 (PR)
Bike 10 min cooldown

BW: 89.9
Activity:
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: F

Reset the diet compliance counter, i had chocolate+popcorn yesterday while watching Isle of Dogs(btw if you love dogs you must watch this film i loved it!) and just wanna get back to 100% clean. Training today .. volume squats. Think im solidly under 90kg but this is prob the leanest ive felt lately tho obviously the last workout failed bench with pins set at my normal indicate otherwise.

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Fasted Bike 7km in 20mins

BS 6x120(p0), 1x152.5, 1x145
Bike 8km in 21mins

Notes:
I weighed myself after gym and i was sub 90kg and at the gym i was around 91.3kg which means i MAY not be very far from the goal of 87.5kg as my weight ceiling if all of this is not transient. I base this on the observation shoes+food+drink+clothes add about 2.5kg to my morning bw.

 Today was a tough day in the gym. Could not rep 145kg, i wanted to do doubles b/c i didnt think i could do a proper 5x5 day. The cardio might be part of it but im addicted now so i wont stop lol. I didnt push the issue, will try again saturday is all.

BW: 89.9
Activity:
Misc: n/a
Diet Compliance: 2/2
Mobility: T
Skill work: F

Rest. Not sure if im getting fitter or it's just tapering off the BB but i dont find myself breathing so much doing things. Can't wait to finish up. Had a scare yesterday when i had to roll the bar down my body b/c the safety pins no longer suit me (ive gotten fatter :@) and it led to some bruising/soreness .. which i was worried about internal bleeding and anticoagulants. Yikes. But it was okay. Just waste of a night and subsequent day, went to hospital at 12:30am  came home at 3am and didnt fall asleep til 5.

BW: 89.9
Activity:
Misc: n/a
Diet Compliance: 13/13
Mobility: T
Skill work: F

Rest. One of these days im going to wake up sub 89kg but ive been stuck at 89.9 as a floor for what seems a long time.

something I wrote to someone (cyclist) today:

12:53 <@irma> some research warns against 30's RHR ... but, I wonder if there's a difference in how it's achieved.. ie, achieving it by being very lean & light, with low/moderate cardio, versus: TONS AND TONS AND TONS OF CARDIO
12:54 <@irma> the former seems safer ... your heart just doesn't have to work as hard, not as much mass/tissue to pump blood to
12:54 <@irma> the latter is an adaptation to very high levels of cardiovascular work
12:56 <@irma> i mean you hear stories of some people requiring pace makers later on in life.. like alberto salazar
12:56 <@irma> but, i wonder if that's also partly due to drug use in addition to tons of mileage
12:57 <@irma> i don't want to need a pace maker later on in life, that's for sure

there is a book you should read which addresses this issue. Haywire heart by Mandrola (and friends).