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Messages - adarqui

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8716
Futbol (soccer) / Re: The Futbol Misc Thread
« on: July 25, 2017, 09:57:39 pm »
International Champions Cup 2017: Tottenham Hotspur FC vs AS Roma

crazy finish... ~3 goals in like 3 minutes. wtf.

8717
Progress Journals & Experimental Routines / Re: FP's log
« on: July 25, 2017, 09:54:11 pm »
Quote from: Final Phenom on July 25, 2017, 09:21:48 pm
Quote from: adarqui on July 25, 2017, 07:58:57 pm
Quote from: Final Phenom on July 24, 2017, 11:40:56 pm
7/23 (cont)
cals:2100

7/24
cals:2600

30 min jog @ 8:30 -8:45 mile pace - 8:30 was supposed to be low intensity pace but I ended up naturally gravitating down to 8:45 pace. Still easy but kind of disappointing

nice, but why disappointing? disappointing because you wanted 8:30 but ended up doing 8:45, meaning you feel a bit less conditioned than you want? wondering.

Quote
Crossover step starts, 25Y accelerations x10
Sprint mechanics drills x 30 mins

make sure you have a deliberate transition from prolonged slow-distance to high velocity work. work yourself into it almost like you need to "warmup" (even though you're now warmed up good) into the higher velocity movements. not sure if you do that, but i've found that going "slow" for a while, just needs a little work up to higher velocity stuff, almost like you're telling your brain that we're going to shift gears so get on board - and it will since you shouldn't be dead at all.

Quote
Back was feeling a little achy after the sprint mechanics stuff. I think I strengthened my hip flexors so much that my weak link is now my isometric back strength. My iso strength from squats/deadlifts isn't carrying over because it's a slow, prolonged contraction, as opposed to sprinting where your back needs to go from 0-100 contraction in a fraction of a second. THOSE DYNAMIC ISOMETRICS SHOULD HELP. I dont know why I'm still not doing isos, fuck.

which isos? link?

pC!

Disappointed cause I thought I was in better shape and could bust out 8:30/ 3.5miles  as my comfort pace. Comparing the RPE to my 140 HR elliptical today, I think my HR during this run was like 155-160. Although the elliptical HR sensor was really janky and kept giving me incorrect readings..

ah.. all good though, these initial gains come quick.

Quote
Good looking out on the endurance->sprint transition. A few days ago I had a 40 min run and at the end I did a few sprints: and they just felt so fast, flexible, bouncy and effortless, even though It was during a moderate pace endurance run, it was amazing. I get runners high sometimes, but it doesn't usually feel like that. Was trying to repeat it but no such luck.

hah nice. ya i've felt that too after light distance work. it's like the holy grail of training, wish we could just achieve that every time. :ninja:

imho, it's surprising initially how good one feels after some < 1 hour light cardio work, with subsequent lifting or even speed work. For speed work, i'd keep it more towards ~30 minutes if you're going to put it before.. but for lifting, literally could go near an hour, 30, 45, or 60 min.. and still feel fine. i'd keep it at 30-45 for now but even 60 is possible.

Quote
The Isos: I'm just going to be replicating change of direction, hip hyperextension, accelaration, bottom of SVJ joint angles against an immovable resistance, just following the guidelines in Triphasic training. For the back to carry over to sprints I was going to try to do a prone back hyperextension with a very heavy (immovable) barbell over my shoulders.

ah cool. i've tried & prescribed isos, the most effective ones have always seemed to be yielding instead of overcoming. also for me personally, overcoming is just too risky, i push things too hard and those can get really intense.

some long yielding isos i've loved:
- hamstrings/back: 45 degree hyper holds with db's or barbell at the top (iso extension stim came from this too)
- for grip: assisted crush with off hand, then try and maintain while being forced to release
- on the fence with this one, but not being able to do it has always been a bad sign for me: single leg side bridge with off leg abducted (this ex is nuts)

partial holds (5-10s):
- pretty much everything can be utilized with a pause: seen some crazy results with pause bench, pause lunge/BSS, most BW variations (pause dips/pushups/pullups)

one quasi-overcoming iso could be TKE's for VMO.. I mean, haven't seen anything like that with other joints, ie, if i did something like that with my elbow extension i imagine i'd wreck it and get some kind of tendonitis.

one weird overcoming ISO I experienced was with "nail bending", that iso until you can bend it.. pretty crazy. I sucked at it but I had that ironmind nail set & some home depot based nails, could bend the easier ones.

i'm really awful at overcoming iso abilities.. kinda interesting. been so my entire life. the best example of it, is arm wrestling. pretty sure i'd get wrecked by anyone.

8718
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 25, 2017, 09:23:01 pm »
looks/sounds fun, nice. btw, was that burger from the other day, that you ig'd? made me so hungry. looked good af.

you'll be surprised how strong you are after this, i imagine. pushing overall fitness sets up a great base for subsequent strength/power blocks, hope it works out like that.

8719
Progress Journals & Experimental Routines / Re: FP's log
« on: July 25, 2017, 07:58:57 pm »
Quote from: Final Phenom on July 24, 2017, 11:40:56 pm
7/23 (cont)
cals:2100

7/24
cals:2600

30 min jog @ 8:30 -8:45 mile pace - 8:30 was supposed to be low intensity pace but I ended up naturally gravitating down to 8:45 pace. Still easy but kind of disappointing

nice, but why disappointing? disappointing because you wanted 8:30 but ended up doing 8:45, meaning you feel a bit less conditioned than you want? wondering.

Quote
Crossover step starts, 25Y accelerations x10
Sprint mechanics drills x 30 mins

make sure you have a deliberate transition from prolonged slow-distance to high velocity work. work yourself into it almost like you need to "warmup" (even though you're now warmed up good) into the higher velocity movements. not sure if you do that, but i've found that going "slow" for a while, just needs a little work up to higher velocity stuff, almost like you're telling your brain that we're going to shift gears so get on board - and it will since you shouldn't be dead at all.

Quote
Back was feeling a little achy after the sprint mechanics stuff. I think I strengthened my hip flexors so much that my weak link is now my isometric back strength. My iso strength from squats/deadlifts isn't carrying over because it's a slow, prolonged contraction, as opposed to sprinting where your back needs to go from 0-100 contraction in a fraction of a second. THOSE DYNAMIC ISOMETRICS SHOULD HELP. I dont know why I'm still not doing isos, fuck.

which isos? link?

pC!

8720
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 25, 2017, 07:55:32 pm »
i just lol'd.. remember when my friend sent me some protein/carb supps? well, I haven't finished them.. tho i've been occasionally knocking out the coffee flavor protein when I have milk. My friend knows I got injured and haven't been training much lately. Anyway, some box arrives today and I had no idea what it was -> they sent me a fuckton of supps.



that's a fuckton to me.

I've been planning on experimenting with the carb supp for some important sessions soon. I felt pretty good on it before I got injured, just properly carbed up.

now that I have so much damn protein .. might do 1 scoop per day at least (as a milkshake), consistently.

i'm sure a supp-fiend would be mirin`

funny.

8721
Progress Journals & Experimental Routines / Re: 250
« on: July 25, 2017, 07:46:07 pm »
Quote from: Final Phenom on July 25, 2017, 07:29:17 pm
Quote from: maxent on July 25, 2017, 04:50:08 am
Bodyweight: 84.7
Activity:
Misc:

Back bit stiff but will go train and see how it goes
BS 6x70, 3x100, 6x80
RDL 6x60
45 deg back xtn 2x12

Notes
Hard to describe how pointless that workout was lol. last workout at least i got some bench pressing done but today while resting upper, i had absolutely nothing to do. i even loaded up 120kg on squats to test where im at recovery wise but the risk was too great and i dropped to 100kg to test with that instead.

Actually having some back issues myself, pounded out some cardio, 400s and upper body today. Tomorrow I'll be doing more cardio, iso's, and agility/technique work. Dunno if any of this stuff would be helpful for your training goals but just throwing some ideas out there. I had what was supposed to be a minor QL strain maybe half a year ago and I kept trying to get back in it too early and it ended up dragging the injury out into a problem that lasted over a month. Better safe than sorry

i had a QL strain too, waaaaaay back when i was initially learning about lifting (before becoming ex sci major).. wrecked it.. took a long time to heal, that injury sucked.

and ya the only thing i'd say you really need to be careful of, is getting into that mindset of like, being "angry" and trying to just "beat squatting as if it's some kind of war".. honestly it seems like you get into that mode.. personally, avoid that mindset at all costs. If you find yourself doing that, switch up the session immediately and AELS. Easier said than done, but, I think that mentality is really self destruction.. So just be careful with it maxent.. don't go to war with the bar in the context of overcoming an injury etc. Odds are with the bar. :/

peace!

8722
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: July 25, 2017, 06:43:40 pm »
07/25/2017

4th straight day waking up at ~4:30 - 5 AM :f

watermelon before the session

walk/read/run:
- ~15.6 mi in ~4h12m
- cracked the 4 hour mark: seemed like i could have walked longer, felt good.
- started at 6:30 AM, should honestly start these at like 5:30 AM ...
- lost ~6-7 lb. of water
- basically two sessions:
-- first 6 miles, speed intervals with walk back rest.. drenched, killed me.
-- last 9 miles: walking with light runs mixed in to keep the legs loose
- alot of the initial speed work was under 5 min/mi pace, which is what I wanted .. but needs to be closer to 4 min/mi pace with the same form (running form)



a bit sunburned.. eyes tired af.. legs/body pretty dead.

overall good session.



saw this lizard at like mile 12:





probably going to train again Thursday .. maybe a shorter session. Then train again on Sunday - might go to the beach. Get there real early and just do my stuff on the roads/sidewalks there, or maybe on the beach itself.. dno. Sounds fun tbh.

8723
Football / 99% of deceased former NFL players brains studied, have CTE
« on: July 25, 2017, 05:06:09 pm »
http://www.cnn.com/2017/07/25/health/cte-nfl-players-brains-study/index.html

Quote
Out of 202 deceased former football players total -- a combination of high school, college and professional players -- CTE was neuropathologically diagnosed in 177, the study said. The disease was identified in 110 out of 111 former NFL players. It was also found in three of the 14 high school players and 48 of the 53 college players.

:/

I'd love to see Brady visiting Goodell in prison one day, for Goodell's part in the various coverups on this science. Hand him some deflated footballs.

8724
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 25, 2017, 03:42:42 pm »
Quote from: vag on July 25, 2017, 06:47:08 am
^Never said it makes you feel awesome, said it "Makes you feel it makes you stronger and fitter at the same time". Add that to 2 weeks of zero training and doing lunges for the first time in over a year and you've got the crazy legs DOMS equation working.  :P
Besides joking, i love how intense this program is, makes you feel awesome AFTER, but during it it's pure hell. Worse part is right after the 1st superset of lunges-pullups. HR is stabilized in +170 after sets +150 before, muscle fatigue kicks in good from the 5 supersets done so far, yet you are not even halfway done. At that time i feel i want to puke, cry like a baby and rage-smash everything, all at the same time. But at the end the reward feeling is awesome. Should be kinda similar to distance running, no?

yeah definitely. trying to run faster than you normally do, ie in race situations or trying to push yourself in training, is just pure hell. It really isn't fun at all, to me at least. The end result though, feels amazing. Hitting those PR's or winning races, makes you forget the pain for a second. I personally can't think of any lifting session which has come close to that. The only thing that's come close for me, was hard sparring in boxing, against someone who is trying to kill you round after round. That's a kind of hell, but you don't really think about quitting - there's no time to think about it. You just exist, defend, attack, survive until it's over. I think i've said in previous posts in my journal, that one of the keys to becoming faster is to try and acknowledge that quit voice when it comes, and realize that's when the game starts. You can tell if you're really pushing yourself simply by how loud that voice becomes. Running faster, relative to the individual, is in many parts mental warfare.

Dunk/vert training is just much more fun.. the process of achieving PR's itself is similarly difficult/grueling, (edit: harder to perceive and achieve vert progress, we don't measure millimeters, and even if we did, they don't matter as much as seconds), but, the enjoyment factor of the process is waaaay better than running. Vert training for the most part is pretty damn fun. Even these kinds of GPP circuits or MEBM sets etc, are grueling but fun.

Running fast, to me, is just non stop hell. I mean, when all your brain is doing is telling you to quit, and you just have to keep going, hard for that to be fun.

Compare that to a dunk session.. "just one more dunk" x 100. Legs dead, but still testing to see if you can get some juice back. Much more enjoyable IMHO hah.

SQUAT/MEBM related DOMS is on another level though.. Never experienced anything close to that with distance running training. The only thing that was equivalent, was high volume bodyweight lunges - which is incredible when you think about it. I remember not even a year ago, having extreme soreness for over 7 days from high rep BW walking lunges. I'd only expect to experience something like that in lifting, when incorporating MEBM out of nowhere or an equivalent high volume set/rep scheme like 10x10, without working up to it.

Interesting how the DOMS from running/sprinting isn't really comparable to vert training, at least in my experience.

pc!!

Quote

24 July 2017

Bodyweight@session : ~86kg
Soreness : legs everywhere 4.5/5. Lats traps shoulders and abs also sore but normal, 2.5/5
Injuries/aches : none

T0DDDAY'S GPP

SUPERSET 1 - ATG SQUAT ++ OHP:
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
-Legs are much stronger than 65kg but also too sore to try. OHP 4x8 at this weight is around limit strength.

SUPERSET 2 - DB LUNGES ++ PULLUPS:
6 each leg @ 14kg each hand ++ 8
6 each leg @ 14kg each hand ++ 8
6 each leg @ 14kg each hand ++ 8 ( +1 rep )
6 each leg @ 14kg each hand ++ 7 ( +1 rep )
-Turns out it was the lunges that destroyed my legs. Every muscle contracted during them hurt crazy, which was not the case in squats.
Good progress in pullups. Nearly 4x8 in such a fatigued state is something i can be proud of.

SUPERSET 3 - RDL ++ LEG RAISE:
18@50kg ( +3 reps ) ++ 15
15@60kg ( +2 reps ) ++ 15
10@70kg ++ 15
5@80kg ++ 15
-Adapting to high-rep RDL. Top set is rather easy, might up.

Used same loads everywhere because of DOMS. Might up tomorrow. Just 2 workouts left so doesn't make a big difference anyway.

8725
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: July 25, 2017, 02:57:12 pm »
Quote from: John Stamos on July 23, 2017, 11:38:39 am
nothing today,  made homemade chicken wings (oven and air fryer cooked) and the sauce wasnt all that hot....but im dying over herr.  i dont trust myself going to the track since the bathrooms are usually locked.

hah. absolutely sucks that it's not acceptable to just go take a dump in the bushes.



Quote from: John Stamos on July 25, 2017, 10:35:22 am
still 265

last night worked 8 hours straight no break

light cleans and snatches with a squat catch, did a few cleans at 95lbs and a few snatches at 65 and oh squats at 95 just to work posture and get blood flowing

10-9-8-7....1
DB cleans with squat catch@35s
DB snatch....@30lbs
DB swing@40lbs

idk if my cardio is this bad or I'm just worn out cuz this was way worse than I thought it would be.

tomorrows another day but still felt good to do

work last night was cleaning and i have to wear this yellow suit that feels like a sauna suit and my clothes were literally soaked with sweat.


sounds like you could be a bit worn out from previous posts but, those circuits are always rough. I don't fux with them, they wear me out. I found this dude once online, did crossfit & crossfit endurance (or something) for marathon running, swore by it. low volume running, supplementary volume via crossfit WOD's & stuff.

8726
Basketball / Re: NBA 2017 - 2018 study group
« on: July 25, 2017, 11:16:27 am »
Quote from: fast does lie on July 25, 2017, 03:53:45 am
Lol Drose just signed with Cavs for a mere 2.1 m/yr lol....

I always liked the Drose /Lebron combo tbh.....

But back to the Lebron/kyrie fiasco..... i knew kyrie was one hell of a passive/aggressive motherfucker .... u can see it in his game.... personality wise ppl always thought he was a chill and humble guy, but when he flips out, he flips the fuck out.


this was hella funny:

<a href="http://www.youtube.com/watch?v=Ry9CqOz5aOo" target="_blank">http://www.youtube.com/watch?v=Ry9CqOz5aOo</a>

what a horrible reporter.. painful to watch.

8727
MOVIES & ENTERTAINMENT & SHeeT! / Re: The Misc TV Series Thread
« on: July 24, 2017, 09:41:32 pm »
GoT is 9.5 out of 10 on IMDB... jeeezus.

http://www.imdb.com/title/tt0944947/

well deserved imho.

though, as much as I like John Snow's character, they shouldn't have brought him back. Shoulda left him dead. sackless.

8728
MOVIES & ENTERTAINMENT & SHeeT! / Re: The Misc TV Series Thread
« on: July 24, 2017, 09:36:10 pm »
Quote from: Final Phenom on July 24, 2017, 08:07:55 pm
Quote from: adarqui on July 24, 2017, 05:46:15 pm
Quote from: Final Phenom on July 24, 2017, 04:15:30 pm
Some of you guys have to be watching Game of Thrones right? Man S7E2 yesterday was pretty visually intense. That ending especially, the character that initiated that last scene is now amongst my favorites for turning up the beast mode. HARD.

hope he dies within a few eps.

He keeps it fun, lol
That shamelessly fake and arrogant speech was also kind of hilarious

hope Jamie chops him in half for trying to make a move on Cersei.

s2 is really good so far.

Jamie will kill IronBourne psychopath.
Snow & Daenerys going to hook up.
Clegane going to kill his bro (Mountain).
Arya will kill Cersei.
Dothraki will help kill the white walkers, scalping them with dragon glass.

Finally, Baelish fits in somewhere major. That dude is the best plotter of them all. Wouldn't be surprised if he snakes his way to the top somehow. lmao.

^^ My lame predictions.

We should have had a GoT thread.. :D

8729
MOVIES & ENTERTAINMENT & SHeeT! / Re: The Misc TV Series Thread
« on: July 24, 2017, 05:46:15 pm »
Quote from: Final Phenom on July 24, 2017, 04:15:30 pm
Some of you guys have to be watching Game of Thrones right? Man S7E2 yesterday was pretty visually intense. That ending especially, the character that initiated that last scene is now amongst my favorites for turning up the beast mode. HARD.

hope he dies within a few eps.

8730
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 24, 2017, 03:54:59 pm »
lmao nice. also funny how "this workout is the shit, makes you feel awesome" and "can barely walk, need assistance getting up" complement each other.

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