Adarq.org

it's definitely more of a "half RDL", similar to how we have half squats. It could have it's place, and people are going to respond to lifts like this differently, so if it helps/feels like it's working, by all means I say go for it.

JUST MAKE SURE you take all of the ego out of it.. don't get caught up in the weight numbers for partial rom lifts like that, especially if the bar can get away from your body. If you feel anything weird in your historically "tweakable" back, kill the ego with fire and lower the weight. AELS. So all i'm saying here is, just pay more attention to safety with a lift like this, just like you would with a quarter squat for example.

you have been riding a beast mode wave for quite a while now, great stuff.

peace!!

some really good teams not making it .. netherlands (maybe?), chile definitely, argentina (maybe?).

TBH, i don't think the US not making it is some catastrophic thing.. man futbol is competitive. The US lost some close games. The US thinks we can dominate everything, expected to even be competitive at futbol, meanwhile US basketball lost in the olympics to Argentina several years ago. To me that is absolutely astonishing compared to US missing out on world cup.

The thing that needs to change I guess, is that our players need to play in europe/south america more, I think. MLS is cool but, home grown futbol success isn't going to happen on the level US fans/analysts expect, need to send players elsewhere. I wonder if the US could every create a team for one of these leagues overseas, and just have it operate like normal. I mean the schedules aren't as intense as say, NBA etc.. more like NFL football type of schedules. Could send teams back and forth. That'd be cool. That real madrid/manchester united game in MIAMI was awesome.

But ya, sucks that I won't be able to root on the US in world cup .. The US had some awesome matches last world cup.

10/12/2017

bw = 144
bw before bed = ?
soreness = none
aches/injuries = none
cramping = none
morning quad flexibility = loose
morning hamstring flexibility = loose
feel = good

wakeup = 6:15 AM

diet:
06:15 AM: black tea
07:15 AM: workout: light recovery running
08:30 AM: 2% milk, coconut water
10:15 AM: workout: bw
- 3-sec dead hang ng pullups: BW x 9
- full dips: BW x 11
01:00 PM: chicken skewer, saute sweet potato, avocado, 2% milk, sweetened green tea, 2 x sourdough
02:00 PM: coconut water
04:00 PM: coconut water
05:30 PM: workout: bw + light running
- 3-sec paused dead hang chinups: BW x 9
-- good pump in biceptz
- full dips: BW x 11
-- nice
07:30 PM: coconut water
- hurried out for dog walk, forgot milk
08:30 PM: 2 x 2% milk, 4 x eggs scrambled, 2 x sourdough bread, coconut water
10:00 PM: water w/ lemon
10:15 PM: good toe nail trim, toenails/toes wrecked






stretch:
- bunch of soleus during dishes
- before bed, lots of calf, hamstring, and everything else
-- calves really tight, hamstrings kinda tight .. hips feel wrecked from compression shorts.


workout:morning speed: fasted+black coffee: 2 mile test: 11:39 @ {5:41, 5:58} (CLOSE TO ALL TIME RACE PR), a few hundreds, soaked/wet/raining, no socks
- 7:15 AM
- https://www.strava.com/activities/1226725778/overview

i'm testing out "not eating" in the morning & trying to hit good times.. maybe i've previously been eating too much before races, making me more susceptible to cramps? I felt really good during the 2 mile run, but prior I did feel some hunger pains in my stomach, but I felt fast. I keep reading about so many elite runners also having to be very careful with what they eat the day before, and the morning before races, such as Kipchoge for example. So just trying to figure out what works best for me.. by doing these fasted runs in the morning, i've kind of uncovered that maybe I don't need "any" food in the morning. Not sure yet.

was going to do 2 x 1.5 mi but, just pouring etc, so during my 1.5 I just extended it to 2 mi and called it a day.

absolutely soaked, took my socks off, hope I won't regret it. bottom of big toe feels a little "rubbed down" but it's kind of already been like that, other foot feels fine. Actually felt great though during the run, without socks.







workout: evening light run: 1.4 mile walk, 4.65 miles light @ ~7:54 min/mi, no looking at watch

surprisingly consistent, felt good.

cut it short, wanted to take dogs out before the rain came

initially was getting ready to run in my new saucony endorphin compression shorts, but while walking in them, I literally went home and changed back into Nike.. The Saucony compression shorts feel really awful, returning them :/

Going to try and hit up the university track very early tomorrow morning, it re-opened recently!





saturday:
- afternoon = very light recovery
sunday:
- morning: race
- evening: light recovery
monday:
- 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)]
- 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)]
- 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)]
- 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")]
- 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")]
- 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")]
- 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")]
- 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")]
- 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)]
- FORMAT: (day, wakeup time, hours slept)

remember I told yall rxbar's were good?

bought by Kellogg for 600 mil:

https://www.cnbc.com/2017/10/11/rxbar-ceo-after-600-million-buyout-i-have-financial-freedom.html

 

Quote from: adarqui on October 11, 2017, 01:28:19 pm

Quote from: maxent on October 11, 2017, 11:16:04 am

Ughali and sukmwiki is dope but my fave is githeri. For someone who grew up in the hills of Kenya, im prob the most unfit person i know. I wish i got the lung adaptations others get from environment exposture for superior aerobic performance. Im such a disgrace to the race ha ha

yeah but, those adaptations disappear over time as you stay exposed to altitudes more towards sea level.. soo.

use it (in this case, go back to high altitude) or lose it!

i've never seen ughali .. and I hear it's hard to make properly.

pc!

It isn't hard to make. It takes a bit of time, a lot of stirring until it thickens. But it's easy. Ughali is corn flower.

<a href="http://www.youtube.com/watch?v=1lFw4nHxyqQ" target="_blank">http://www.youtube.com/watch?v=1lFw4nHxyqQ</a>

thanks!

damn there's no way I can make that. I'm really weird with cooking, stuff like that I always screw up. ie, I can't make brown rice. Have never been able to get it right, comes out disgusting.

Quote from: adarqui on October 11, 2017, 02:33:50 pm

Quote from: seifullaah73 on October 10, 2017, 11:23:29 am

In regards to the partial squats at the bottom, what should be the start position, full depth parallel squat or atg.

slightly below parallel .. i mean you're struggling with depth, why would you want to hit ATG? especially resting on calves?

Quote

Today I went down to atg until I am resting on the back of my heels, which I feel tighteness above my knee from quads with little pain, as if something is going from my quads over my knee, this happens every time I bend my knee after the workout but I hear a click small on my knees then the tightness is gone and it's comfortable. But after it gets comfortable and no pain. Then after resting at atg, I go up to about parallel or little below and then come down but not resting just balancing just above the heels, no contact and do this for the required reps.

pc

ya man that's way too deep for you right now, i imagine.. just go from below parallel to above parallel, and keep repping that out .. don't hit true ATG, especially if you're not posting a video, your form could be really wrecked.

should probably post a video of the mini below parallel squats too. The key is to just maintain tension in the hamstrings/glutes while going up/down (between below parallel and above parallel (quarter or less)) controlled.

peace!

Ok thanks.

np! makes sense?

man this kid gets up so nuts.. it's just ridiculous.



that is absolutely skying.