Adarq.org

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")]

Quote from: maxent on September 08, 2017, 06:41:07 am

It also brings your hormonal profile closer to an athletic one.

Oh yeah losing fat increases good hormone levels right?

I keep not be able to lose fat because i get scared of losing strength. Cause seems like strength is so important..... like kingfish doing a 2 handed dunk from standstill lol at 5'10 thats fuckin impressive man.......

what was kingfish's body fat % when he did that? I never recall him having too much fat on him .. also, losing too much fat can actually be bad for hormone levels, but that's in the <= 5% range I imagine.. a safe body fat % for pretty much any male is 8-10%. Getting too low can be a problem, but, if you have to worry about that problem you're probably in a good spot or have an eating disorder etc. So don't worry about anything until you hit 10% for example.

also, lots of strength loss while losing fat, is temporary. If you lose a considerable amount of muscle, then ya it's real. If you're losing fat slowly while performing maintenance lifting (~3 x ~10-12) to maintain muscle mass, strength comes back fast when you start fueling up again. Also, you could always just refuel once in a while to have a really good strength workout.

there's a bunch of trade offs that one must weigh & choose between. All I know, from experience, is once I get lean, I can regain strength fast .. and I don't really lose too much strength anyway as im getting lean, because I do it over such a long period of time.

peace

w/r/r eating raw: as long as you don't go full avishek 

if you see me start working out with my couch, fly to tamarac and punch me in the face. i'll pay for your round trip ticket.  

avishek posts some good, funny, and weird stuff on IG. you following him?

the thing I love about avishek is, he does research & he experiments, and he gives no fu*ks he just let's what's in his head out. He's very introspective. He can get carried away with stuff for sure, but he's always been good intentioned. He used to "invent more", like the couch workout stuff, but he's toned that down it seems, which is a good thing IMHO.

he cooks now and stuff.. he's way more normal now than when he was on this forum, lmao!!!

Tourney went good. We held seed, earning a regionals bid. Lost to the team seeded ahead of us 9 to 11. I got around 10 D's over 6 games, playing all D-line.

Good
-Endurance! Despite playing all D-line was not gassed ever
-Man Defense - hard changes of direction felt better than usual, shutdown defense most of the game even against great players
-Deep cutting - caught a lot of deep shots, much more than last tourney

Average
-acceleration
-athleticism - very few opportunities for skies or layouts
-throws - playing it pretty safe but still managed to throw it into a couple poaches and turfed a few

Bad
-top speed - it just wasn't there. suspect my swollen af knee had something to do with it.
-couple of embarassing misplays where I lost my concentration and got beat
-went for a last minute glove brand switch which changed my throwing mechanics, especially on hucks

Knee extremely swollen, only goes to about 135 degrees, and can't do full extension. Worst swelling since initial injury despite taking 2/day ibuprofens

Going to take a week of ONLY UPPER BODY/CORE/stretching maybe joggin if i can find time. Focus hard on posture which I strongly suspect is correlated with some of my balance and core stability issues.

most of that is pretty good news from the tourney but damn man, that knee is constantly inflamed & it really sucks to hear that it's the worst swelling since the injury.

How do I improve my awareness/vigilance? Biggest takeaway from this tourney = I need to be very aware and much better at reading the field.

not sure enough about that to comment, but what kind of ideas do you have?

we devised some drills for that, for this quarterback i used to train .. we did a bunch of them, but they need a partner etc.. also not really sure how effective they actually are, and whether or not they apply to what you're talking about:

https://www.youtube.com/watch?v=3rmYlKmmBVM

https://www.youtube.com/watch?v=gO2dnqtT6zo

in a nutshell, these were awareness drills which also targeted other components like force absorption / COD etc..

maybe that gives some ideas? dno!

peace!!

OMG, feel so bad for chocolatito. Sor Rungvisai is just so powerful and chocolatito tried his best to get him but he just would not relent and just keep coming forward and those multiple jabs he landed on gonzalez is just incredible, I wanted chocolatito to win but it just was not his night. It will be long time before chocolatito gets back to his best.

<a href="http://www.youtube.com/watch?v=abWkr8L17eA" target="_blank">http://www.youtube.com/watch?v=abWkr8L17eA</a>

Rungivisai may have a good career ahead of him.

The japanese boxer I think, did well, estrada vs caudras was ok. But am shocked with the gonzalez vs rungivsai fight. Chocolatito needs another trainer.

wow.....

chocalotito is just too sloppy man.. he could get away with it against people who couldn't make him pay, and now he met his match with Wangek. 2 L's in a row, and now that nasty KO .. impossible to be sloppy, no matter how impressive, you're going to get figured out.

damn.

Ever since i found out about the existence of blue corn chips around the NBA finals when adarqui and LBBS were talking about enjoying the finals while eating them ive wanted to try them. So yesterday finally my bro and sis in law wanted to do a GoT catch up session and eat nachos, the time had come.  Unfortunately I went 0/6 looking for a place that sells them here So funny. Good to see you had better luck than me.

LMFAO

blue corn chips are amazing but if I eat a few, i'm eating the entire bag & then i'm obsessing about getting more bags. be careful.

fuck blue corn chips are so good.

hell yes