Adarq.org

09/13/2017

bw = 151
soreness = none
aches/injuries = some aches here & there with shins (after walk), feet, back of knee
feel = good

wakeup = 7:30 AM
- better
- woke up at 6:30, then 7:30



diet:
- 7:30 AM: 1/2 pre-made coffee drink, water w/ lemon
- 9 AM: workout: walk+run+bw
- 10:30 AM: water+protein
- 11 AM: dragon fruit, lemon grass green tea, 1/2 orange/tangerine drink
- 5 PM: 4 eggs sunny side up with salt/pepper, avocado
-- came out ridiculous .. heaven
- 6 PM: water w/ lemon
- 7 PM: workout: bw + run
- 8:30 PM: water + protein
- 9 PM: water w/ lemon, 2% milk (new milk brand, sucks), 3 x banana, 2 x hearth bread slices
-- organic valley, lactose free, 2% .. :/ sucks. made me feel pretty shitty





hot.



stretch: before bed
- quads throughout the day
- soleus during dishes
- everything before sleep



walk+run+bw:

walk: 2 mi

run: 3 mi light (7:48, 8:11, 8:40)
-- nice and light, was way faster in the first 1.x miles, then i went around that big slow turn and my pace dropped .. reminds me of old times, working on my 5k.. hah.
-- walking fast then transitioning into a light run feels pretty amazing

bw:
- ng pullups: BW x 8 + 2 dead hang
- full dips: BW x 10





bw+walk+intervals:

bw:
- ng pullups: BW x 10 + 1 (dead hang)
- full dips: BW x 10

intervals: moderate speed with long recovery: 3x420m (1:21,1:22,1:14), 2x290m (49,49), 210m (35.5)
- one of the ~420m's was at 1:14 (4:48 min/mi pace)
- felt crazy fast, even though legs felt weird because of being a bit carb depleted.. mostly relaxed but some hard intervals.

---

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)]

Total Jumps per leg: [(2,90)]
- per leg total: 90

Max SLRVJ Touch: [(2,10'4)]
- L-SLRVJ: 10'4"
- 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

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

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m),(13,]
- total: 7794m
- TODO: 9/7
- TODO: 9/12

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)]

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

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

Resting HR: [(3,32,45,40)]

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")]

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)]
- (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")]

surprised at how bad this looks considering how athletic Joshua is, and how fast he can sprint.

He's obviously struggling dribbling the ball & jumping though.

<a href="http://www.youtube.com/watch?v=L8V53bMJW0c" target="_blank">http://www.youtube.com/watch?v=L8V53bMJW0c</a>

Dude,

I'm 36. Still jumping as high as when I was 25. Only difference is that I'm a lot heavier, and need to drop a lot of fat (I was heavy squatting in the Rippetoe era). Don't worry about age. Keep training, but don't force it, it will only lead to injury, I've been down that road. As long as you keep training, vert will improve. But take your time!

Also, in my humble opinion, full squatting isn't the only way to jump really high. There are tons of other exercises to achieve the same.

Keep it up

nice!! and x2

As much as I agree with arnoud there are tons of workout, but as I adarq said in the sprint thread that simplicity is key, all you need are the basic strength workouts to develop strength, then power workouts to transfer that strength to power by doing plyometric or explosive workouts. But avoid being creative and doing any fancy workouts.

x2 x2

Quote from: seifullaah73 on September 13, 2017, 06:10:15 am

As much as I agree with arnoud there are tons of workout, but as I adarq said in the sprint thread that simplicity is key, all you need are the basic strength workouts to develop strength, then power workouts to transfer that strength to power by doing plyometric or explosive workouts. But avoid being creative and doing any fancy workouts.

Hmmm interesting, Joel Smith does come up with many fancy workouts .....

x2 .. he utilizes some stuff from Schroeder, inno-sport, WGF, & gait guys, but he's not a full blown brainwashed cult member that's for sure. Joel seems to sprinkle some of those "fancy" exercises which he finds most effective, on top of the basics, which is why he will most likely continue to be successful. It's when people dive into the "magic" empty pool head first where they get destroyed. It's the reason I left the DB Hammer forum so long ago. I realized that forum was toxic poison, people becoming convinced of some system by some "artificial coach", training humans like they are intricate machines, using tons of protocols & exercises which have not been fully vetted or refined. Plus much of it drew from ideas created by Jay Schroeder and such. I'm sorry but I personally have a very hard time digesting ideas & concepts from someone who is a compulsive liar, no matter how good they sound. That DB Hammer forum was one of the worst things that happened to my brain as an athlete and at the time, a coach. /rant

The WGF Forum was even worse. That's where that LDISO fake coach promoted 5 minute isos all day long.

One day we'll probably uncover a plot by Putin to ruin American athletics, and his bread & butter: variations of isometrics & snakeoil salesmen.

I'm curious to see what Joel does with "overthehilldunker". The first video he dropped, looked very inno, which worries me a bit. But we'll see.. Hoping for success obviously.

Quote from: fast does lie on September 13, 2017, 06:28:41 am

Quote from: seifullaah73 on September 13, 2017, 06:10:15 am

As much as I agree with arnoud there are tons of workout, but as I adarq said in the sprint thread that simplicity is key, all you need are the basic strength workouts to develop strength, then power workouts to transfer that strength to power by doing plyometric or explosive workouts. But avoid being creative and doing any fancy workouts.

Hmmm interesting, Joel Smith does come up with many fancy workouts .....

Fancy workouts are good too when you need them. You almost certainly don't need them yet, though.

x2

some advanced fancy stuff like drops, high box depth jumps, single leg bounds, banded/chain accommodating resistance, can be very effective. Some less fancy stuff like low level reactive work can be very effective also, such as stiff leg pogos, MR tuck jumps, double leg bounds, line hop drills, med ball throw variations, plate swings, etc.

most people wouldn't even consider that fancy, because people are just inundated with fanciness everywhere. But to me, even those things fit somewhere in the fancy category. The basics for athletes, runners, jumpers, and sprinters are sport specific skill training (if applicable), basic lifts/strength exercises (bilateral lower body push (back/front squat), unilateral lower body push (lunge/bss/stepup), upper body push (bench/overhead press/dips), upper body pull (rows/pullups-chins-etc), and some assistance rdl/curl/calf raises etc), cardio, running, sprinting, jumping, and focusing on things like body composition, nutrition, sleep, progress tracking, nutrition timing, training timing, flexibility/mobility etc.. so, just some fundamentals and learning how to put them together for ones self & ones life constrained to things like school, job, family, responsibilities etc. A good coach can definitely help, but most of us on forums like this don't have a coach and probably don't want one, there's a "figuring it out" aspect that lots of people enjoy. Also, obviously there is room for adjustment and inclusion/exclusion of some things in the exercise department, specific to ones sport/goals etc, but to dive into routines which comprise a majority of "fancy stuff" without having a good understanding of improving these basics, is a major problem IMHO.

so when I speak about fancy stuff, it's pretty much anything that falls out of that tiny core framework. The thing is, that core framework is so important. People want to rush into the "fancy stuff" without addressing their sleep patterns, nutrition, timing, core lifts, etc. This is where S&C falls apart in my opinion. That core framework has so much potential for growth it's incredible. Really drilling down on it and figuring out how things fit together, per individual, is just so incredibly important. Everyone wants to do the fun stuff, but IMHO, from what i've seen and experienced, it's the mastery of the mundane which gets you the real results. Monotony, mundane, boring, those are important attributes of good routines it seems.

edit: I'm guilty of many of the things I mentioned above!! I've also gotten it "right" a few times, and when I get it right, it's usually pretty simple (definitely monotonous) with nearly everything falling in to place.



dno went off on some tangents.

pc!

12/09/17
5am

Warm Up- banded scap & shoulders, banded ankle dorseflexion & HF, banded glute bridge

Safety Bar Squat-
bar x 10, 60 x 5, 80 x 5, 5, 5

Safety Bar Good Mornings-
40 x 6, 6, 6

Three position calf stretch-
60s each position (both legs)

Stride stance goodmorning
bw x 10, 10, 10

J-Curl-
8kg x 10, 10, 10

Side lunge stretch (skandasana)
60s each side

Safety bar was interesting. Not entirely comfortable and probably placed more stress on my hand than a straight bar as I had to hold the support handles pretty tight. Didn't feel great across the back and I felt a lot of stress on the hip flexors during the squat. I know it's my first time doing these but I think I will get back to straight bar squats. I have enough injuries without messing myself up with a new movement. Having said all that it was great for good mornings though. This I will continue to do.

about the Safety Squat Bar: you should be able to use it without hands, or by barely using your hands. it takes some getting used to, but i've done it. Also here's an example:

<a href="http://www.youtube.com/watch?v=f0ppitgczvQ" target="_blank">http://www.youtube.com/watch?v=f0ppitgczvQ</a>

you should be able to just put your hand "on the grips" if you want, without actually gripping. Also, SSBar squats feel so much diff, hit my core hard and ya, hip flexors and such feel more strain.

the bar itself should be 75 lb (~34 kg) .. if you try SSBar squats again, just maybe lighten it up a little more & see if it feels better/safer without the extra gripping.

pc!

Hr walk I think

Weird people pulled into the parking lot, asked how long I was gonna be in a white trash way, I said however long I fucking feel like, then a woman showed up with her dog n let her dog near my car so I said don't let your dog piss on my fucking car and then she proceeded to walk on the track slow so I ended my walk

weird.. be careful tho dude.

that point about "weird people pulled into the parking lot", is when my senses get heightened. I also don't go up to any cars that ask me something, even if they are trying to ask for directions. That's how they tried to get me way back. You get close to the car then boom, toast. You know the situation better than me, but IHMO, be careful dealing with people in cars. I've had a ton of situations I avoided with shady cars, and 2 situations that escalated from those shady cars. "Cars give off body language", via the people driving them/inside them, i've definitely learned that. Always trust your gut. Just my heads up. When we're out there alone, especially with no one around, we're basically bait. If you are "strapped up", that changes things a bit, but i'd personally still avoid first.

pC!

Date: 12/09/2017
Soreness: once back home nothing that sticks out
BW: 62.4kg

Warm up
   5 min walk to gym (cos I drove the other part of the journey)
   activation and mobility drills

Workout
    Jump Squats 26.25kg 3 x 5
    Half Squats 110kg x 3, 130kg x 3 x 8
    Calf Raises 110kg x 3, 130kg x 3 x 8
    Progressive Depth Squats pin 10 x 3, Pin 12 x 1 
    RDL 110kg x 3, 120kg x 2 x 7, 70kg x 1 x 7

Cool down
    stretch

Comment
I drove most of it and parked so I get benefit of walking  5 min from gym. Managed to pull out 1 rep which was good, only 1 more pin to go to get a full squat at 120kg using pins. the half squat, I was unsure if I was going deep enough so I place pins at around half and squatted down and found out that I could squat a little deeper so I removed the pins. Calf Raises always puts stress on my back, not stress on the joint but just by carrying it while standing and doing the calf raises my back hurts a little and then I rack the bar, that hurts my back more than the RDL's lol, which 120kg is heavy so will take my time on that. But Half squats progressing nicely adding 10kg on to the bar every 1-2 weeks.
 

 

awesome man! great job on this progressive depth pin squatting technique. it really is a great technique and you are proving it. your body is continuously "feeling 120kg" and adapting slowly as you get lower.

i've done similar things with pin squats, it really works well. I've actually also done similar things with running too, distances are like pins: hit a pace for some sub-interval of the desired length, and work your way back, very similar to this pin squat technique.. also very effective.

great stuff.

pc!

the evening of 9/12:

man I feel crazy good.. getting lighter, visibly leaner, and just feeling light/loose/explosive/powerful.

I haven't wanted to run at all, for distance .. but tomorrow morning I WANT to go do a LIGHT relaxed ~2-3 miles. Just strolling. I just feel so good right now that, out of nowhere I want to do some relaxed longer running, wtf. I don't want to push the pace on it because I want it to just be light & mostly effortless. I'll probably warmup with a few miles walking, run ~3, then walk a few more. Sounds like a nice combo.



09/12/2017

bw = 152
soreness = none
aches/injuries = none
feel = good

wakeup = 8:30 AM
- :/
- woke up at 6:30 AM, turned alarm off, then apparently passed out, and woke up at 8:30 AM



diet:
- 8:30 AM: 1/2 pre-made coffee drink
- 9 AM: hurricane yard work
- 12 PM: workout: walk: ~6 mile walk to get groceries
- 2 PM: water w/ protein, 4 x grape fruit, 1 x avocado, lemon grass green tea
- 5 PM: workout: light bw
- 6 PM: water w/ lemon
- 7 PM: short speed
- 9 PM: protein + water
- 9:30 PM: 2% milk, water w/ lemon, avocado, 2 x banana (out of 4, so 2 bad bleh!), 3 slices of bread
-- guh, simple "meal", feel great



stretch: before bed
- soleus during dishes
- everything before sleep



walk:
- ~6 mi
- walked to whole foods, got a bunch of veggies and bread, walked back



bw:
- ng pullups: BW x 12 (dead hang after 7)
- full dips: BW x 10



run:
- very fast .. easily hitting ~4:10-4:20 pace, but didn't push the distance on it
- most intervals in there, i'd sustain 4:10-4:20 towards the middle to end of the interval .. relaxed accel into it
- didn't have the energy to knock out anything major, but that was deliberate
- all run intervals using running form
- finished off with some short sprints using sprinter form, max speed 16.3 mph... need to get back to those 17's, fuck.





some bread (Spent Grain Hearth Bread) I bought today, in dramatic lighting.

---

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)]

Total Jumps per leg: [(2,90)]
- per leg total: 90

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

Total miles walked: [(3,14.06),(5,9.2),(6,6.3),(6,9.5),(7,6.3),(12,6.3)]
- total: 72.9 (eek lmfao)
- TODO: 9/7

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

Total speed interval distance: [(2,2500m),(9,1432m),(11,1609m)]
- total: 5541m
- TODO: 9/7
- TODO: 9/12

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,?)]

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

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

Resting HR: [(3,32,45,40)]

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")]

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)]
- (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")]