Adarq.org

09/09/2017
bw = 153
soreness = quads slightly, hamstrings slightly, feet slightly
aches/injuries = shins slightly
feel = ok but tired/weak

wakeup = 8 AM
- :/



diet:
- premade coffee + coconut milk drink, saute potatoes/carrots, 4 x eggs, black tea
-- bloated me up, made me feel like crap, think it was the potatoes .. 
- quarter watermelon
- workout #1: run
- mixed nuts, natural strawberry lemonade
- big bowl of 2% milk + cereal, water w/ lemon
- water w/ lemon, 2% milk + protein, 3 x banana




stretch:
- after run
- before bed



run:
- ~1050m in 3:29
- quads/hams/calves feel like crap
- session cut short by weather



eh, felt like crap.. bleh. felt great waking up, then after that first meal, felt 100x wrecked.




159 before sleep, bloated af. feel blooped.

---

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)]

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)]
- total: 66.6 (eek lmfao)
- TODO: 9/7

Total walk time: [(3,4:01:29),(5,2:20:00),(6,1:30:00),(6,2:21:00]
- total: 13h:33m:xxs
- TODO: 9/7

Total speed interval distance: [(2,2500m),(9,1432)]
- total: 3932m
- TODO: 9/7

Max run speed (mph)/pace (min/mi): [(2,16.6,3:31),(7,14.1,4:15),(9,13.4,4:28)]

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")]

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)]
- (day, wakeup time, hours slept)

Aches/Injuries: [(6,"right achilles area slightly"),(7,"left heel barely"),(8,"feet slightly"),(9,"shins slightly")]

Cerrone has some cool hats:

I like this first one .. that's kind of what I was thinking before searching, nice:






bottom of the hat is nice:




women mirin` his cowboy hat:

very nice article by Joel Smith

https://www.just-fly-sports.com/what-works-what-doesnt-in-speed-and-power-performance/

Quote from: fast does lie on August 29, 2017, 01:05:12 am

Quote from: acole14 on August 29, 2017, 12:53:23 am

IMO, I think you're too hard on yourself. You're not a lost cause by any means. Anyone who can train themselves to full squat nearly 400lbs has got something to work with. You could comfortably go from 25% to 15% in a few months of 2x/week tempo sprints (fartlek or 400m repeats). That's what I'd be doing right now along with strength maintenance. Sprint repeat sessions are fat furnaces. Even just HIIT sled pushing with light weights, only takes 10mins of a gym session at the start, and you'll see big gains. Counting cals is boring, just train harder !

What is "fartlek"?

Anyway, if you reach 37" rvj, mad respect to you, and even if you don't reach it and get 34-35" in a year, still mad respect, I'd guess the majority of athletes don't even have >32in SVJ.

[100 sprint:100 jog]^n or similar (alternate 100/200m distances etc.)

It depends on the sport I guess. I'd be stunned if most competitive club-level olympic lifters had a SVJ of less than 32''. Your average weekend pick-up basketball player probably is much less though. IMO, basketball at recreation levels is a pretty horizontal game. Smaller guys aren't jumping for rebounds that much, and big guys don't need to. Before I started focusing on it, my jump was pathetic even though since I left school, I played basketball 2-3x/week.
___________________

Had two weeks of solid training. I've found the best time for me to hit the gym nowadays is 10-11:30PM, this works really well as it's usually empty and I can sprinkle in some squat jumps/SVJs/DSVJs to the roof. The ceiling is a standard 9' height so I know if I'm getting close to hitting it = ~35''. I changed what I wrote a few weeks ago a little bit so there's a bit more volume:

Warmup: rehab exercises (ham levers for 45sec/leg, banded hip abduction, light pallof press, banded pull-apart, BSS, box pistols) // 400m @>15km/h

Day 1 (heavy): Squats (10-7-5-5-7, currently@80/90/100kgs for 10-7-5 reps) // GHRs (3x10) // banded hip thrust (2x20@20kgs) // Farmer's walks (~40m x 2@40kgs) and 80kg front squat rack holds (3x15-20sec, in between squats)

Day 2 (very slow eccentric, full RoM exercises): RDL (3x5@70kgs) // SL squat (2x6/leg@8kgs // BSS (2x10/leg@15kgs) // wood-choppers to pallof press (2x10/side@15kgs for both) // hanging leg raises (3-4x10)

+ 5-6 squat jumps (no countermovement) in between exercises wherever there's room. Mostly bludging UB, just doing seated rows, light bench press, DB shoulder press, pullups.

I changed some of the core exercises. The excessive weighted window washers and weighted situps were really stuffing my neck up. I have a longer torso so the leverage is quite a lot to overcome, and lots of reps leads to my sub-occipitals getting jammed up, usually giving me headaches 24hrs after. The farmer's walks and front squat rack holds are isometric and can be loaded up pretty good. Then on the light day it's anti-extension with the pallof press (good for back) and regular hanging leg raises, neither of which involve the crunch movement, which suits me better I think. The heavy weighted eccentric core exercises that T0ddday recommended are dynamite, but I just can't keep getting headaches - writes off whole afternoons/evenings.

This squat jump is about 28-29'':

<a href="http://www.youtube.com/watch?v=x6dnm1b-FUQ" target="_blank">http://www.youtube.com/watch?v=x6dnm1b-FUQ</a>

and my SVJ is a couple of inches more with the countermovement, so no real improvements yet. Looking at that thumbnail, I need to straighten up! Will work on that. Once I'm hitting good squat numbers I'll start doing SJ+SVJ, then SVJ+RVJ in blocks. For this experiment, I'll stick to weighted squat jumps and jumps practice for plyometric activity, no stuffing around with Olympic lifts, bounding or depth jumps etc. yet.

that was the first thing I noticed, the round back. still though, pretty good squat jump after a pause like that. looks strong.

I love the very slow eccentric stuff, even very slow ECC+CON tbh. I've personally never enjoyed weighted core work though, kind of freaks me out tbh. I'd rather exert more control/perform more reps/do longer holds than hold weights with my feet etc.

pc!

Quote from: adarqui on September 08, 2017, 03:42:41 pm

pharmaceutical cheat codes are dangerous. if you're even considering that, at this stage, i'd say you've definitely stumbled on to the "wrong track".

if you were already in "peak athletic condition", and were contemplating PED's/pharma to push yourself past your limits, that would be more understandable. That's when you contemplate something like that (if you aren't anti PED), not when you can make tons of gains the simple way.

losing fat is easier, the more you have.

gaining muscle is easier, the less you have.

improving fitness, is easier the less you have.

improving vert & speed, is easier the more detrained you are.

you have most of those things in your favor right now .. focus on the basics & make progress. People look towards everything but the basics, when trying to make progress. It's really incredible when you think about it. I'm on another forum where there's tons of "bodybuilder" types, and it's incredible how much sh*t people consider without first considering proper training. They are interested in all kinds of pharma when simple cardio or high frequency lifting in comnination with a proper diet, would do the job. It's mind blowing to me.

I personally would never take anything that risks my health or threatens to shorten life span, just to gain muscle, lose fat, or improve performance. To me, that is "disordered". It's interesting to me that the "substance abuse bodybuilding" crowd is not considered disordered - I think because it's such a huge money making market. Here, people are shortening their life spans by many years, dealing with all kinds of adverse health effects, taking all kinds of crazy chemical concoctions, just to change their appearance. Most of these people utilize this stuff way too early - hard training & proper diet would have given them the same & better results. It's incredible how many people fall for this pharma garbage IMHO. I mean to each their own, but, I personally respect natural bodybuilders & such who achieve their physics by just eating clean, lifting hard, and staying healthy. Somewhat of a rant, but, I just feel like resorting to things like TRT/hGH & such is usually considered way too early, which sounds all kinds of alarms to me.

Same thing goes for the performance crowd. You just have to be so careful. What if taking steroids/hgh caused you to really grow fast, but your tendons lagged behind & you end up wrecking one? That's the age old story about PED use and performance: muscles grow fast, tendons/ligaments don't .. injury risk sky rockets. So that's a major concern, among many others.

Also, "will not stop until 425 or injury" sounds self destructive. That was basically my advice/warning to you in your journal, I can see you doing stuff like this. Everyone on here admires determination, but if determination is really kamikaze self destruction, it's not determination. It's hard to snap out of this mindset, so not sure how to convince you to be more patient and/or work on weaknesses while dealing with your current injury. I mean in the end that's your decision. But, I guess I also speak with alot of experience in that department, so it's easier for me to recognize when people are going down that path.

One thing I think more people need to realize is, the "want it now motivation" is *usually* a recipe used by those who are unsuccessful. These are usually the people who want to transform themselves at some point, but are just so impatient, they want to achieve it as soon as possible. The flip side is the elite/pro/dedicated athlete who seems to understand it's a very slow grind that will take many years of extremely hard, focused, dedicated training.

beyond that, health #1

 

this is the simplest way i tell people why anabolic steroids for accelerated muscle growth is a very big health risk- your heart is a muscle. your heart will grow. there is not a lot of space inside your chest cavity for an overgrown heart. you will have a big heart with little chamber volume because its collapsing to itself. your heart will be under a lot of stress. the heart has no rest days. you will die sooner.

great stuff. will throw that in there if this comes up with someone in the future.

 

Scooby that was awesome! You and Kingfish are my role models on this site tbh.

nice!

Both have reached 40in whether SVJ or RVJ....

You can definitely dunk, it's a matter of something very small or different that will get you over the hump and throw it down legit.

ya I agree, he's been high enough to dunk for sure, and he's very close right now.. it's almost similar to LBSS in that, high enough to dunk, but harder because can't palm the ball and lobs are tough. LBSS crushed a bunch that flew out & had tons of great jumps with bad lobs, eventually he landed his good ones but he was also at his peak RVJ at the time too (IIRC). I think scoob is in a similar situation right now, but definitely has been before with his peak RVJ.

he's going to get it done fairly soon I imagine .. i think he knows he needs to just stay at it and keep pushing. hopefully the new vert coach won't change things up TOO drastically tbh. Scoob still needs to lift to maintain strength, and get a few hard jumping sessions in per week, and eat clean.

Quote

I contacted the Vertical Jump Coach from Taiwan, and going to pay him a monthly fee to get personal training and guide.

  

if it's that MIC dude, i recall him being pretty knowledgable .. not 100% sure though.

joe mentioned one arm chinups in his journal & then SOMEHOW this popped up in my yt feed:

<a href="http://www.youtube.com/watch?v=5dj7UUN4RIs" target="_blank">http://www.youtube.com/watch?v=5dj7UUN4RIs</a>

holy shit.



also, wtf?

<a href="http://www.youtube.com/watch?v=o-s1y4ZLvKQ" target="_blank">http://www.youtube.com/watch?v=o-s1y4ZLvKQ</a>

lmao.

<a href="http://www.youtube.com/watch?v=i31ACR5XMU8" target="_blank">http://www.youtube.com/watch?v=i31ACR5XMU8</a>