Adarq.org

Victor ortiz manages to get past corral, but don't think he is ready for the top welterweights and I don't think he will be. Heiland had no chance cos of his injury.

Mikey garcia had a good game plan, especially having the thought of broner being the bigger guy he made good distance and came in for the hits even though broner had good defence, he was able to hit around the guard, upper cut, managed to disturb adrien's momentum, adrien came on good from round 10 onwards but mike garcia just as much back if not more.

Garcia was patient, smart with his punches and had a good game plan. Excellent fight.

mikey vs crawford?? 

i'd like to see mikey vs lomachenko first I think that'd be Lomachenko's hardest opponent for sure.

Crawford is really big for 140-147.

26 July 2017

Bodyweight@session : ~85kg
Soreness : glutes ( more than the other day, WTF ) and inner quads a lot. Some traps and lats.
Injuries/aches : none

T0DDDAY'S GPP

SUPERSET 1 - ATG SQUAT ++ OHP:
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
6@67,5kg ( +2,5 kg ) ++ 8@37,5kg ( +2,5 kg )
-67,5 still light for legs but also still too sore to really push.

SUPERSET 2 - DB LUNGES ++ PULLUPS:
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 8
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 8
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 7 ( -1 rep )
6 each leg @ 16kg each hand ( +2 kg each hand ) ++ 7
-Right glute felt like cramping at sets 3 and 4. Or strained. Can you strain your glute, WTF? Lost a rep at pullups, should have grinded 1 or 2 more at first sets, i could.

SUPERSET 3 - RDL ++ LEG RAISE:
20@50kg ( +2 reps ) ++ 15
15@60kg ++ 15
10@75kg ( +5 kg ) ++ 15
5@85kg  ( +5 kg ) ++ 15
-Nice. Cramped/strained glute bugging a lot but sucked it up and did my reps.

Starting to adapt. 411kg ( ~900lbs ) increased tonnage. HR dropping under 150 now after the 2 minutes breaks. Pity there's no time for more, this is one killer program.

ya you can definitely strain a glute, but usually something strains first, such as the hamstrings.

got to be careful with glute strains, because usually it's something like the piriformis which can become quite a bitch to loosen up again .. my piriforimis was jacked up once for like 6+ months. had to do this crazy weird pretzel stretch & rolling on a tennis ball/baseball to make it chill out. that issue sucked.

but ya generally, interesting to think about how infrequent we see glute strains; usually something else strains first (hamstrings).

i imagine we'll see some pretty impressive numbers if we start seeing strained glutes more often, hah.

LA has some of the sickest courts to play, good hill to block wind too..... prob has a good view of the city as well.... wish i grew up in West coast.... imo it's the new "mecca of bball"

damn what is that? is that some clippers official court/facility? or is it just some normal court people can hoop on? first photo is dope.

Moved to its' own post so I can link to it in my sig, for 2017 training ideology.

goals:
- <= 1 mile running/sprint focus: 400m, 800m, 1km, 1 mi
- improve RVJ / dunk

Some things I want to do this time..
- crack < 60s for 400m, GPS & manually timed
- get to the point where most all of my short intervals are low 4 min/mi pace
- get my RVJ up while i'm focusing on running
-- very important: jump in basketball shoes!!
-- I guess I could jump in my flats in the local bball gym near me, that really nice one.. softer surface.
-- but for concrete court jumps, need to give my feet a break & use my kobe's.
- stay adapted to high volume BW lunges (overall leg/hip strength) & jump-rope running (conditioning, shoulder speed, and ankle bounce)
- stay adapted to light calisthenics/bodyweight exercises - nothing intense, just simple exercises to stimulate various muscle groups without killing myself.. staying away from burning out a set - sets to failure.
- get leaner than i've ever been, while not sacrificing leg/hip mass: frequent long walk cardio
- maintain a sleep early/wakeup early schedule (10-11 PM to 5-6 AM)
- stay away from weights/weird stuff/excessive stretching (a few light stretches on occasion are fine, like a cat/dog in the morning - a few seconds & done)
- 1 day off minimum between training sessions .. super low intensity recovery allowed between training sessions. The idea here is to emphasize quality, always. ie, a training session with a fatigued CNS is pointless under this system, just a waste. Instead, resting at least one more day in order to feel fresh & achieve higher paces/speed & thus higher quality, is extremely important - rest as a training methodology.
- keep toenails trimmed consistently - try hard to avoid toenail issues (ie black toenails).
-- my 2nd toe toenail on each foot is wrecked. everything else has healed up though.
- less of a brute force approach, more of a let it come to me approach.

Quote from: adarqui on July 28, 2017, 08:38:29 am

given an equivalent percentage of 1RM relative to the ROM, i'd definitely say quarters feel more horrible (draining, risky): there's not much "stretch reflex", it's more of a knee driven reversal rather than hip driven, it's extremely hard to descend with speed and reverse it early - without your joints actually helping you like they do in a full squat, and you feel like you could snap in half if you go just a little bit too far down.

as far as energy goes, there's probably some good data out there - based on ROM/tempo/% 1RM etc.

you can get some really good rebound coming out of the bottom of a full squat, it feels good that's for sure. you can achieve a similar feeling with half squat as you get better with it. The game changes alot as you go up above half squats. that's assuming you're going very heavy on everything..

if you're hitting quarters/halfs with lighter loads, the movement should feel really good.

Yeah this is definitely a new outlook and a more accurate outlook on things. I used to think full squat paused atg = 33% harder than 2/3 squat, at least sort of that mentality. Now the way I see it is they're 2 different lifts as you mentioned.

yup but it still depends on the individual. for example, some people with high-jumper leverages find it nearly impossible to get into a deep squat safely, so for them, deep squatting is 100x more difficult than half or quarter.

Tried alternating half and full squats today and it was just a different feel. I don't think i should abandon 1/2 squats.

ya that can get weird.. I wouldn't alternate in the same session.. alternating in different sessions is completely fine though.

When I wanted to experience the best of both worlds, i'd warm up "deep" and then transition to half. I lost the footage but, I once took some video at night of me near ATG'n 315 x 1, which was over 2 x BW. It was just part of my work up to heavy half squatting, when I was trying to hit 405 x 1. Not sure what happened to it or why I didn't upload it.. But it always cracked me up when people would shit on my half squats so hard & tell me to go deep, but not realizing that half squats built my deep up nearly proportional to the gains made going half.

Half is really a beautiful distance, it carries over to deep AND quarter. Deep carries over to half, but not nearly as much to quarter. Quarter carries over to half, but not much at all to deep.

so IMHO, half is really the money spot for squatting related to PERFORMANCE training.

07/30/2017

bw = 160
soreness = calves alot, quads slightly
aches = left lower back slightly, right foot (plantar fascia) moderate



light walk: recovery, "fat burn"
- 7:30 AM
- 9.1 miles in 2h:34m
- wore heavier shoes: my heavier NB's
- right foot achy
- slowed down from ~15 min/mi pace to around ~17 min/mi pace because right hip was starting to feel it .. the repetition of JUST WALKING seems to always make my hip achier than when I mix in runs/intervals.. 17 min/mi felt fine though.
- feel good after.. but feel very sore in my calves.

low intensity, just to get the blood pumping. not considering these an actual training session.

did some good reading.. mostly on stego, covert channels, subliminal channels, etc.. fun stuff.



light bodyweight session:
- ~4 PM
- chinups: BW x 8
- full dips: BW x 12
- standing single leg straight leg hip flexion: x 20
- standing single leg abduction: x 20
- single leg calf raise: BW x 15
- seated double leg extension: x 20
-- right medial hamstring "clicks" on extension, can feel it too.. lame.. feels annoying.





interestingly, last year, coming back from injury, I started picking up my training around the same time as I am now, though a little earlier this time.





so technically i'm starting earlier this go around.. way earlier when it comes to speed emphasis.



i'm really optimistic about my current training ideology/experiment.. i'm very curious though to see what happens in some upcoming 5k races. I mean, I can't see myself training specifically for it, I just don't want to.. so I wonder if i'll even crack 20 minutes, and if i'll run a very hard first mile. I have no idea tbh .. My goal right now is 1-mile & vert, so 5k isn't really in the cards - but still curious how I will perform if I run a race. The adrenaline of "race day" seems to have helped me complete 5k's when I was PR'n like crazy last year - while not running with much volume in my training. ie, I achieved my best 5k times when I was running 1 to 2 miles all out in training - so leaving 1.2 miles out of the equation but still somehow being able to complete it during a race. The speed work & 1-2 mile PR attempts just made me feel great.

I'll start extending my training to ~1 mile fairly soon, on occasion - not often.. but, i'm more interested in extending my speed to 400m, 800m, and 1km. The best thing I did last year, was start really pushing the paces on my < 1 mile intervals.. That gave me so much reserve power.

The trick really seems to be running economy imho.. i've said it before, all this talk of vo2max/lactic threshold is fine, but, if i can get my nervous system to give me more power per stride & cause the muscles to relax sooner after each contact, i'm going to be significantly faster over a variety of distances. It seems to always come back to the damn nervous system

When I started experimenting with high volume runs in Jan/Feb, prior to getting injured .. I started to feel like absolute crap. My speed felt like it was disappearing.. I was just running for waaaaaay too long and my CNS didn't like it.. sure I might have been developing my heart/lungs better, but, it seemed like having a more powerful cns/engine allowed me to achieve higher paces more easily. If I didn't get hurt, I imagine tapering & implementing more speed work would have been impressive .. but, I do prefer always feeling "powerful" in training. Feeling dead/weak is not fun.. it's the exact same with dunking. Pretty much always feeling like you're ready to jump out of the gym feels amazing.

Decided to put this in its own thread, because of Mikey Garcia's performance.

That was one of the most impressive boxing clinics i've seen in a while.. Mikey Garcia's boxing skill is definitely elite level. His defense is absolutely incredible - stays right in the pocket, blocks/slips pretty much everything, and is always in position to return fire. He doesn't do anything fancy, just pure boxing skill with significant power and incredible focus. I'm usually not impressed by fighters who are so "textbook"; I like to see fighters who throw in a bit more raw athleticism on top of boxing ability, which usually lends itself to "flashy defensive" boxers. Mikey Garcia just made textbook boxing look stunning.

He made Broner look like an amateur, even with Broner's incredible handspeed and good movement. He completely neutralized Broner and made Broner miss all night, while standing right in front of his face. Unreal performance. My only gripe would be, he should have gone even more to the body, and perhaps he looked a little tired in the 10th & 11th (but he threw much more punches than Broner).

To top all of that off, he's respectful, composed, professional, and humble.

I'd love to see him fight Lomachenko. Lomachenko is an absolute freak, but man so is Mikey Garcia.

wow at the end of the Charlo/Heiland fight.. his knee was destroyed.

that was some sad shit.