Adarq.org

SWITCHED MY WATCH TO METRIC!!! Time to get on with the rest of the developed world.

So now my watch is going by km, not miles. Also, I switched lap pace to "average lap pace", instead of instantaneous pace .. This is going to be a very, very, very beneficial move. Already worked amazing because, for the "pacing games" I just played out there, I could more easily hit my target paces per lap, because I knew where I was generally, instead of just seeing the instantaneous.

Such a noob, should have done this long ago.

 


also, 143 lb (65 kg lmao) after run.. damn. 

Melo traded to OKC

now OKC has Russ, PG13 and melo, pg13 and melo sort of play similar games/positions..... hopefully they know how to work together otherwise it will be another poor team.

but they could just start blowing out teams that is def possible.....

WOW.

that is SERIOUS. damn!!

Quote from: fast does lie on September 23, 2017, 10:05:26 pm

Melo traded to OKC

now OKC has Russ, PG13 and melo, pg13 and melo sort of play similar games/positions..... hopefully they know how to work together otherwise it will be another poor team.

but they could just start blowing out teams that is def possible.....

I love this. How good does Adams feel right now.
Going to be interesting to see if their egos can take a backstep. Given none have rings I hope they can.

i think adams is cool, no one taking his spot. He's going to be the "enforcer" in there.

OKC has a serious squad right now..

this
just
got
interesting.

psdfkpsdokfpsdofksdp



09/23/2017

bw = 147
- 
soreness = none
aches/injuries = spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning
morning quad flexibility = kinda stiff
morning hamstring flexibility = kinda stiff
feel = ok

wakeup = 5:30 AM
- forced early wakeup


diet:
- 5:40 AM: 3carb pre-workout carb drink, fried banana in olive oil/salt
- 8 AM: workout: run
- 9 AM: protein + water
- 10 AM: 2 x avocados, banana, cold coconut water w/ pulp
- 11 AM: 1.5 hour nap
- 1 PM: 2 eggs sunny side up, 1 piece of sour dough bread, 2 x grape fruit
- 5 PM: coconut water
- 6 PM: workout: speed
- 8 PM: protein + water
- 9:30 PM: 2 x milk, 3 x banana, some water melon, some pine apple

didn't IG this, have a better idea on how to take it tmw.. going to try again damn good meal though..




stretch:
- 2 PM: soleus, during dishes
- 10:30 PM: everything before bed


quick log:

workout: 2 mile run
- 8 AM

moderate 2 mile run: 12:30 (6:03, 6:27)

happy with it. first hard run over 1200m in a long time. first 1km went good, ~5:50 min/mi pace (3:38), then i hit the spot where i normally lose speed (big winding turn), and never picked it back up again (I thought I did though). didn't look at my watch at all.






workout: light speed
- 6 PM

https://www.strava.com/activities/1198430187

low fuel, light relaxed speed, light jog back recovery: 25 x ~210m (mostly ~5:45 min/mi pace)
legs actually fairly dead from morning session, and didn't fuel up much .. figured i'd just hit a ton of relaxed short intervals at whatever pace my body gives me, felt good. pushed it a bit more towards the end. light acceleration. tried to just hit a relaxed but fast pace, that felt "sustainable", ie not forcing it.

light jog back recovery feels real good now. i'm back in decent shape. by the time I started the next interval, felt fully recovered.

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147),(23,147)]

Total Jumps per leg: [(2,90),(15,50),(20,50)]
- per leg total: 190

Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,??),(23,5250m)]
- total: 25941m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50),(23,12.1,4:57)]
- TODO: 9/21

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none"),(23,"none","none")]

Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff")]

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff"),(23,"kinda stiff")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9),(23, 5:30 AM, 6)]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side"),(23,"spot on left side of left foot acting weird - none with shoes, decent amount barefoot, slight pain in a rib on my right side only in the morning")]

crazy shot, old school RJJ

<a href="http://www.youtube.com/watch?v=wfJ32vKuCYQ" target="_blank">http://www.youtube.com/watch?v=wfJ32vKuCYQ</a>

were you smoking something when you wrote this? LMFAO.

Thinking about how to structure training from here on, im going to try for 20 sets of squats of 5x127.5kg next friday. If i get that, i'll do 20x5x130kg 8 days later and i think that's where this high volume adventure should end. Will then taper down by 2 sets every week to maybe 12x5x140kg. I can't project that far out but that's my rough idea right now.

why end something that's going so well? Why not back off to 10 sets of X? You seem to be responding very well to high volume.

I have to now admit I think i picked the wrong exercise for high volume if my goal was to get stronger and bigger i should have gone with deadlift. But like #1 priority for me is to get a 2xbw/180kg squat so i haven't really done anything i prob wouldn't have done anyway.

vehemently disagree.. when I use vehemently, that's a serious disagreement, lmao.

deadlift is incredibly risky for 20 sets, especially with your history of back issues.

this is the worst idea i've ever seen you come up with... I really advise against high volume deadlifting for pretty much anyone. One really nice high rep set, or say 3-5 x 10, cool .. but 20 x 5 deadlift? no way, bad news. If it doesn't kill you, it'll definitely make you stronger ... but it is actually trying to kill you, unlike squat.

Obviously with deadlift you're stimulating more muscle growth, by directly creating tension in more muscle groups, but that's not the only way to grow. High volume squatting itself, will help you grow all over because of how anabolic it is. Plus, prolonged exercises requiring grip strength/grip strength endurance are brutal on the CNS, not to mention on your grip/forearms/biceps in general, but the CNS "attack" via strenuous gripping is pretty potent.

Here is my reasoning. A couple of modest sets of deadlifts (say 90kg or 100kg) for 8 reps leave my legs burning and fatigued like nothing i feel from squatting. Keep in mind i did 100 reps with 125kg yesterday at a bodyweight of 86kg - im not really leaving any stone unturned in giving squats a chance to do something good for my leg strength. My experience is telling me having stronger legs will make me a better squat b/c every rep will become easier. However unfortunately the causality does not flow the other way for me - doing loads of squats doesn't make my leg strength go up, if it does it's marginal.

if you want more "burn", step up your reps per set and drop the total number of sets. 10 x 10 or 5 x 15-20 would make you toast.

Actually this has always been the case, i remember when i used to do powercleans, it may have only been like 65-75kg but they used to give me a wicked quad burn. So the combo of an explosive pull is prob a great way for me to not only increase leg strength but also athleticism.

high volume front squat would give you insane quad burn, just sayin. but I don't recommend it, you'll probably pass out at some point or your elbows/front rack will feel like crap.

I dont think the squat dos anything for my athleticism either. But a big part of me deep down wants to believe the time i squat 180kg at a bw of 90kg or less i'll be a 40" jumper and sprint idk kinda fast (whatever that means). What's actually going to happen though is nothing to do with squats, i'll build the leg strength via tarpbar deadlifts which will exhibit as improved squat performance and it will be that extra leg strength which gets me from jumping 35" to 40". Actually it's awesome how im jumping so high with such modest leg strength currently, ive overachieved a lot from squats but they never came thru in the promise of leg strength.

dno, you're PR'n like crazy in your jumps lately .. and they look really explosive.

what do you attribute this to?

The only thing that changes this that heavier squats task my legs relatively more which does challenge them but heavier and heavier squats lead to break down in form in part due to a lack of sufficient leg strength. Unfortunately the squat is an inefficient builder of that leg strength (for me). It may well do for someone else though. But once you have more leg strength my squats will benefit as well.

you haven't experimented with enough 10 RM's IMHO .. you do lots of high volume 5's, but you'd probably benefit even more from 10's. So, 10 x 10 might have a more significant impact on muscle growth & leg strength than 20 x 5 .. 10 x 10 could be a base builder, and then 10 x 5 or 5 x 5, instead of 20 x 5, being the route you take when trying to leverage that base.

5 reps = X seconds, 10 reps = X*X seconds

1 rep = X seconds, 5 reps = X*X*X*X*X seconds, 10 reps = X*X*X*X*X*X*X*X**XX*Uds9jv-e0vjeqkvew-0 kkseconds

that TUT for 10RM vs 5RM is very significant.

The other piece of the puzzle is how my squat behaves when i try using a belt. My form breaks down, i dont lift as well. And that's a mystery i haven't been able to reconcile. The thing is using a belt shud help use more leg strength, so if that's true then perhaps what's going on there is my lack of leg strength is being exposed by the belt by magnifying the weakness instead of what should be a strength. Most people would have the opposite experience, a belt would help more than hinder. Unless they're lacking in leg strength...?

the best belt is your core strength itself, with proper breathing mechanics.. so, if you need a belt to squat what you're squatting, it just points to a weakness there. The higher rep sets mentioned above should help with that also .. One of the biggest builders of my core strength back when I volume squatted, was those heavy sets of 20 with my 10-12 RM .. standing there recovering after 10-12 reps, while trying to hit 20, was ridiculous for my ability to handle heavy weights.

More importantly though - overall high volume  tarpbar deads will build way more muscle in the (upper) back, tarps and even chest and arms while squats only hit areas ive alraedy probably peaked at in muscle mass (glutes and erectors). I can't wait to explore this after finishing up with my squats and putting htem on maintenance (prob in the range of 1.9-2.0xbw).

if you were talking about trap bar deadlifts above, that changes things slightly: trap bar is much safer than straight bar.. however, it's still way more risky than squatting, for volume, especially if you are controlling the eccentric in the trap bar movement.

but, that would be safer to experiment than regular deadlift.

unless someone replies to this comment im gonna delete it soon, dont need to clutter the log with stream of consciousness posts no one else finds interesting

well ya stuff can get lost in journals, probably a good idea to post something like this elsewhere.

Anyway, I think you respond very well to volume, just like I did .. not everyone does, it has alot to do with our "genetic fiber composition makeup & training - activity background as we grew up" I imagine. That volume just needs to be total work but seems to be more effective with longer time under tension. It can also be spread out throughout the week instead of setting it up for huge sessions: m-w-f (10x10,5x8,1x20) for example.

Also, like i've said before .. if you're riding a good wave, sometimes you want to just see if you can stay on it a little longer, AELS constraint - safety first. So just be careful switching it up too early, when you're PR'n stuff left & right and your jumps are looking way more powerful. Sometimes it's worth just grinding something out, or making SMALLER alterations, just to make sure you don't fall off the surf board as ez.

peace!!

I'll have Friday off and I'll closely be monitoring my knee swelling after today's practice, which will decide if I go to practice on Thursday or not. Pickup game on Sunday and Monday practice had very little effect on my knee so I'm not sure it's a problem at all.

And I kind of disagree with you about pre-tournament week training. I think this is the most important time to be getting reps in, those 50-50s will be key if I manage to set them up because I don't get a lot of opportunities to practice them. I don't think I've had any significant air battles this entire season and I modify my in-game playstyle to avoid them (because they are risky) which means I might be kind of rusty in terms of air game. These 50-50s will let me know where I'm at when matched with someone my height+jumping ability so I can adjust my game plan accordingly. Throws should also be peaked out as well as defensive positioning and cutting routes. It doesn't matter how good you were a week ago it matters how good you are right now, and last minute SPP is critical IMO

ya i'm def on the last minute SPP boat.

LBSS's point, without this portion "incremental improvement at practice between now and then likely to be minimal," makes more sense regarding the knee IMHO, because I don't think FP would be looking for improvements in this week, just trying to stay sharp. But LBSS's concern also makes sense, it just sucks knowing you have to weigh these trade offs because of knee inflammation.

so ya, staying sharp without aggravating the knee, and even better - facilitating recovery to get it as close to 100% as possible, seems like the ideal situation.. that sh*t is definitely tricky though.

also, if FP hasn't been doing some of those types of movements in games, but expects to do some of them in some of these regional games, getting just a little bit of it in prior, could help along the injury prevention route .. just giving his body those looks before hand, and not spur of the moment at competition intensity, could help a little.

reducing the volume on things like jumps and/or not truly trying to max them out would be one of my first moves.. those damn landings are intense.

regionals popped up quick! hope you're killing it man.

peace!

full rest today.

Got some compression shorts for running/sprinting .. going to try em out. They feel pretty good, just hope they aren't too small. 

some rib in my right back has been bugging all day.. may have stretch my right rear delt to hard, when i twisted into it a little. lame. stupid.



09/22/2017

bw = 147
- 
soreness = none
aches/injuries = spot on left side of left foot acting weird rarely, slight pain in a rib on my right side
morning quad flexibility = stiff
morning hamstring flexibility = stiff
feel = ok

wakeup = 9 AM
-
- slept in

diet:
- 10 AM: 2 x sunny side up eggs + 2 x san fransisco sourdough bread, 2 x fried banana, sweet green tea
- 11 AM: water w/ lemon
- 1 PM: some lemon/turmeric drink, was real good
- 6 PM: chicken pita with tzatziki from a greek spot, water w/ lemon
-- pretty good!
- 9 PM: 4 x banana, avocado, water w/ lemon




stretch:
- 1 PM: soleus alot, during dishes
- 1:30 PM: everything after shower
- 10 PM: everything before bed

---

Going to try a new style of progress tracker: monthly, embedded into my journal posts. Obviously this should be something fancy/amazing by now but, will make do with this. Also, going to go "across" rather than down, so it all fits into one small block.

TBH, I really like this so far.. even though I only have a few data points thus far.

September (09) 2017

Bodyweight: [(1,155), (2,156), (3,155), (4,154), (5,153), (6,153), (7,152), (8,152), (9,153), (11,153), (12,152), (13,151), (14,149), (15,149),(16,150),(17,151),(18,149),(19,150),(20,148),(21,148),(22,147)]

Total Jumps per leg: [(2,90),(15,50),(20,50)]
- per leg total: 190

Max SLRVJ Touch: [(2,10'4"),(15,10'5"),(20,10'3")]
- L-SLRVJ: 10'5"
- R-SLRVJ: ?

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3),(13,3)]
- total: 75.9 (eek lmfao)
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00),(12,2:06:00]
- total: 15h:39m:xxs
- TODO: 9/7
- TODO: 9/15
- TODO: 9/16
- TODO: 9/21

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(17, 3150m),(17,2607m),(19,4400m),(20,]
- total: 20691m
- TODO: 9/7
- TODO: 9/12
- TODO: 9/16
- TODO: 9/21

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28),(11,13.7,4:23),(12,16.3,?),(13,14.5,4:09),(15,14.5,4:09),(17,15.8,3:47),(19,15.3,3:55),(20,12.4,4:50)]
- TODO: 9/21

Total jump rope time: [(4,60m)]
- total: 60m

Total jump rope messups: [(4,12)]
- total: 13

Resting HR: [(3,32,45,40),(18,22,46,39)]
- (day,minutes,avg,low)

PR's: []

Races: []

Soreness: [(3,"very sore","hamstrings,adductors,shoulders,upper back,quads"), (4,"very sore", "hamstrings,adductors,shoulders,upper back"),(5,"extremely sore", "hamstrings,calves,shoulders,tibs/peroneals,feet"),(6,"very sore","shoulders,hamstrings,adductors,calves,tibs,peroneals,feet"),(7,"slightly sore","shoulders,hamstrings,calves,feet,quads"),(8,"slightly sore","hamstrings,feet,quads"),(9,"slightly sore","hamstrings,quads,calves,feet"),(11,"none","none"),(12,"none","none"),(13,"none","none"),(14,"moderately sore","quads moderate, hamstrings slightly"),(16,"moderate","quads slightly, hamstrings moderate, chest slightly, tib ants slightly, shoulders slightly"),(17,"moderate","quads slightly, hamstrings moderate, tibs/peroneals moderate"),(18,"moderate","hamstrings,calves"),(19,"slightly","hamstrings"),(20,"none","none"),(21,"moderate","moderate: hamstrings, chest, lats, middle back, upper back"),(22,"none","none")]

Morning Quad Flexibility: [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"loose"),(18,"stiff"),(19,"loose"),(20,"stiff"),(21,"stiff"),(22,"stiff")]

Morning Hamstring Flexibility:[ [(14,"stiff"),(15,"loose"),(16,"very stiff"),(17,"stiff"),(18,"stiff"),(19,"stiff"),(20,"stiff"),(21,"stiff"),(22,"stiff")]

Wakeup: [(4,11:00 AM, 9),(5,6:00 AM, 5),(6,5:45 AM, 7.5),(7, 8:30 AM, 9,(8, 7:30 AM, 7),(9, 8:00 AM, 7),(11, 8:30 AM, ,(12, 8:30 AM, 9),(13, 7:30 AM, 9),(14 9 AM,9),(15, 6:30 AM, 7),(16, 7:30 AM, ,(17, 9 AM, 8.5),(18, 9 AM, 9),(19, 7:30 AM, ,(20, 8 AM, ,(21, 7:30 AM, ,(22, 9 AM, 9)]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly"),(11,"none"),(12,"none"),(13,"shins slightly"),(14,"none"),(15,"left achilles slightly - briefly"),(16,"none"),(17,"none"),(18,"none"),(19,"old left hamstring pull area"),(20,"left foot bone hurting in the morning"),(21,"spot on left side of left foot acting weird at times, mid back tight at times, ankles/left achilles slightly"),(22,"spot on left side of left foot acting weird rarely, slight pain in a rib on my right side")]

^^ Felix in the background?

Just picked up a pair of compression shorts like that.