Adarq.org

Quote from: LBSS on October 13, 2017, 05:56:44 am

looked powerful. and great depth, although can't see how much your butt is tucking under at the bottom. looks like it might be a lot -- careful with that. low back strain waiting to happen.

thanks, i don't feel it was as powerful as it looked, because when i get pinned, i usually go up that fast too then just stop.

I don't think I have too much of butt wink, not totaly sure tho.  i def could have had a little more depth but i wasn't confident due to the first rep almost pinned and did some vol already in the workout.

that's how you finish a squat too, aggressive.. strong lift.

as for depth, just make sure you "stay tight" & it stays comfortable.. that looked pretty good.

BW: 87.9kg
Activity: 12
Misc:
Diet Compliance: 9/9

BS 10x5x132.5(PR)
Olympic BS 10x5x122.5(PR)

Notes:
Well that was fun. Ha. Gna go back for 2nd sesh in a bit. update. 2nd sesh was good. First set was brutal but the magic thing about volume is the body works super hard to figure out how to get thru the workout without dying through neural grooving. Subseuqently I find form fixes itself (counter to the usual claim about 'ingraining bad form' the opposite happens, you just find things getting more and more efficient as you go thru the workout). Additionally I found this week unlike the last week when i did olympic squats for the first time that my spine, abs and knees weren't taking such a severe beating -- so hopefully that means my organism is adapted and now stronger from both squat variants.

yeah exactly about the form .. sure some manual override cues can really help, but in general, the body wants to make things the easiest/more efficient possible for itself. I personally like the natural adjustments the nervous system makes in these situations.

that's pretty awesome about how you felt.. that kind of work you're putting in signals to your body that hey, the environment around me has really changed, and it's not getting easier, so adapt.

peace!!

you've made a few comments about the knee lately, mostly in regards to SL leg press.. seems fairly good though if you can do all of that stuff? hope so.

pc!

REST DAY!!!

only training 4 days this week, instead of 5 .. can I still SAFELY get to 80+ miles? I think so..

mandatory rest day before & after a race day, gives me 4 possible training days this week, because i'm on my mandatory rest day from yesterday's race.

rest = a form of training. It actually takes quite a bit of effort to not train, when you think about it..

I love it.



I like how this came out, lul. Headshot looks kewl.





10/16/2017

bw = 141
- 
bw before bed = ?
soreness = left vmo barely, quads barely, calves barely
- definitely from stiff leg drills last night.. legs feel incredibly good, but those locked landings really hit my glutes, quads (vmo), and calves hard.
aches/injuries = left calf barely tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 7:30AM
- slept in

diet:
7:30 AM: 1/2 black tea
09:00 AM: 1 x grapefruit, 1 x avocado, 2 x sourdough toasted, 1 x coconut water
- man this is such an amazing meal.. well, the grapefruit/avocado/coconut water combo is what's epic.
01:30 PM: workout: bw, light/no strain
- 3-sec dead hang ng pullups: BW x 8
- full dips: BW x 10
02:00 PM: 1/2 black tea, avocado, 2% milk
05:30 PM: big sweet potato - saute slices in oil/salt and some black pepper, chicken skewer, water w/ lemon
08:30 PM: ruby red grape fruit, coconut water, 2 x sour dough, 2% milk



stretch:
- light stretching of quads during dog walk
- 09:00 PM: soleus during dishes
- 09:55 PM: everything before bed, real quick


NONE!!! REST.

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143),(16,141)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"left vmo barely, quads slightly, calves slightly")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight"),(16,"left calf barely")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"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 Hamstring Flexibility: [(1,"stiff"),(2,"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)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none"),(16,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7),(16,07:30AM,8)]
- FORMAT: (day, wakeup time, hours slept)

SICK!!

raw irc log:

18:07 <@mo_f> i found the rightful owners of the photo i took, of the couple running with the dog
18:08 <@mo_f> instagram.com/p/BaSNQ3pAqLV/?taken-by=melanieharaldson
18:08 < polybot> Instagram : 5 Likes, 2 Comments - Melanie Haraldson (@melanieharaldson) on Instagram: “Our little Lua ran her first @devildog5k today! #mytribe #myloves”
18:08 <@mo_f> instagram.com/p/BaSNE5RAGoZ/?taken-by=melanieharaldson
18:08 <@mo_f> how cool is that
18:09 <@mo_f> dude
18:09 <@mo_f> they are so fucking happy
18:09 <@mo_f> such happy looking people
18:09 <@mo_f> insane
18:09 < bcow> just like us
18:10 <@mo_f> hahah

my original photo:





the couple that ran with that dog I took a photo of:





cool story++

photos/recap on previous page

10/15/2017

bw = 143
bw before bed = ?
soreness = none
aches/injuries = left calf slightly tight
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = great

wakeup = 5 AM

diet:
05:15 AM: black coffee
05:25 AM: avocado, grapefruit, cup of coconut water
- PERFECT!!!!!!!!!!! 
07:00 AM: workout: warmup for race
07:30 AM: 5k race
08:00 AM: sweet green tea, rxbar
09:00 AM: some organic JUNK from a few of the booths at the venue, wrecked my stomach so bad
10:00 AM: whole foods: smoothie with whey, some chicken, plantains, fried yucca
11:00 AM: workout: bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 10
12:00 PM: coconut water
03:00 PM: coconut water
04:30 PM: workout: bw
- 5+sec dead hang pullups: BW x 5
-- could have done more but chillin
- full dips: BW x 10
05:00 PM: cup of coconut water, avocado, 2 x sour dough
06:30 PM: workout: light running
- 139 lb. after workout lmao 
09:30 PM: 3 x 2% milk, 3 x coconut water, watermelon



stretch:



race: photos & recap
- http://www.adarq.org/progress-journals-experimental-routines/adarq's-journal/msg136102/#msg136102



workout: awesome light session: ~400m of intermittent "kenyan drills" / "track drills" mixed in between reps: 5 x 1 mile (light, 7:XX), 1 x 2 mile (very light, 8:XX), 1 x 2 mile (uber light, 9:XX)

going to be incorporating more drills, to improve mobility, flexibility, coordination etc. This session felt really great. Loved how I felt after activating my calves/quads/glutes more doing various drills with hip/knee/ankle locked .. reminds me of the stuff i used to do for dunking - stiff leg pogo hops, to improve my triple extension for vertical jump. I've really been missing out by not incorporating this stuff sooner.

---

Monthly Tracker: October 2017

October (10) 2017

TODO:
- 10/3
- 10/4

Bodyweight: [(01,147),(02,146),(03,146),(04,145),(05,146),(06,145),(07,143),(08,142),(09,146),(10,145),(11,145),(12,144),(13,144),(14,143),(15,143)]
- FORMAT: (day, weight in lbs)

Total Jumps per leg: []
- FORMAT: (day, # of jumps per leg)
- per leg total: 190

Max SLRVJ Touch: []
- FORMAT: (day, touch height in ft'inches")
- L-SLRVJ:
- R-SLRVJ:

Total miles walked: [(2,5.5)]
- FORMAT: (day, miles walked)
- total: 5.5

Total walk time: [(2,01h:30m:00s]
- FORMAT: (day, total walking time in hh:mm:ss)
- total: 01h:30m:00s

Total speed interval distance: [(05,4000m),(05,8400m),(08,1480m),(10,4827m),(10,4000m)]
- FORMAT: (day, total speed interval distance in meters)
- total: 19107m

Max run speed (mph)/pace (min/mi): [(05,11.9,5:03),(05,11.9,5:05),(08,14.0,4:18),(13,14.0,4:18)]
- FORMAT: (day, mph max, pace max in minutes per mile)

Total jump rope time: []
- FORMAT: (day, minutes)
- total:

Total jump rope messups: []
- FORMAT: (day, # of mess ups)
- total:

Resting HR: [(2,20,40,35)]
- FORMAT: (day, minutes for this test, average hr, minimum hr)

PR's: []

Races: [(08,500m,20:14,20:02),(15,19:08,19:18)]
- FORMAT: (day, distance, official, watch)

Soreness: [(1,"slightly","calfs slightly - left more so"),(2,"slightly","calfs moderate, quads slightly"),(05,"none"),(06,"none"),(07,"none"),(08,"none"),(09,"none - calves tight slightly)"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none")]
- FORMAT: (day, overall soreness, specifics)

Aches/Injuries: [(1,"left calf a bit tight"),(2,"none"),(05,"none"),(06,"left calf a little tight"),(07,"right ankle slightly - medial side"),(08,"none"),(09,"none"),(10,"none"),(11,"none"),(12,"none"),(13,"left hamstring tendon slightly, right hip slightly, left heel slightly, calves tight"),(14,"calves modertely tight"),(15,"left calf slightly tight")]
- FORMAT: (day, specifics)

Morning Quad Flexibility: [(1,"stiff"),(2,"loose"),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Morning Hamstring Flexibility: [(1,"stiff"),(2,"loose),(05,"loose"),(06,"loose"),(07,"loose"),(08,"loose"),(09,"loose"),(10,"loose"),(11,"loose"),(12,"loose"),(13,"loose"),(14,"loose"),(15,"loose")]
- FORMAT: (day, general flexibility)

Cramping: [(06,"bloated up at night, messed up my running"),(07,"still lightly bloated from previous night, until I got it out after a long walk"),(08,"right stomach cramp during 5k race"),(09,"right abdominal/stomach area feels bloated/weird"),(10,"none"),(11,"none"),(12,"none"),(13,"none"),(14,"none"),(15,"none")]
- FORMAT: (day, symptom)

Wakeup: [(1,6:15AM,7), (2,10:00AM,9),(05,9:00AM,10),(06,6:00AM,7),(07,7:30AM,8.5),(08,5:00AM,6),(09,08:30AM,8.5),(10,06:30AM,8),(11,06:15 AM,7.5),(12,06:15 AM, 7.5),(13,05:40AM,7.5),(14,06:00AM,8),(15,05:00AM,7)]
- FORMAT: (day, wakeup time, hours slept)

The difference between the instructor/coach & the young athletes, is absolutely incredible. The biggest thing that stands out to me,
 other than being 1000x better at the drills, is his ability to perform them with a "straighter leg", similar to how you would force stiff legs during single or double leg pogo hops. This gives him much more bounce, much lighter/softer looking feet, etc.

<a href="http://www.youtube.com/watch?v=aR2MyqYs1pA" target="_blank">http://www.youtube.com/watch?v=aR2MyqYs1pA</a>