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Messages - Coges

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961
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 22, 2018, 06:19:02 am »
22/01/18
Strength Session 75%

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

Bench- bar x 10, 40 x 5, 65 x 5, 5, 5

Pull Ups-
No go. Serious left forearm soreness just at the elbow.

Body not quite falling apart but not sure I'm on the right track. Left elbow and shoulders are bugging me. Calves and feet are a constant source of irritation. I definitely into pursuing triathlons and I'm due to get back to Hapkido this or next week. It really goes hand in hand as having a good level of cardio is important for martial arts. I am contemplating dropping barbell squats altogether and going with BSS and deadlifts only for a while. No doubt I've got some imbalances in the legs and this could help. Also, less overall stress on the legs for recovery purposes. Want to add more hamstring/glute focused work too as my quads always take over. Need to take into consideration doing strength work on the bike as well which is all quads for me as well. Maybe zercher or front squats too. Less overall stress on the body. Upper body I'm not sure. I think flat bench is making my shoulders worse. Incline bench or OHP plus dips might be the issue. Was reading a quote by Lance Armstrong's trainer (yes I'm not Lance and PEDs and all that) about their goals for him. I'm paraphrasing here but: Leg strength of a powerlifter, core strength of a gymnast and the upper body size of a 12 year old girl or something to that effect. It's an interesting way to think of an athlete. Almost like an Arnold type approach of being completely objective about your body. Anyway, that's a nice wall of text. Just getting some thoughts out. The point is just to keep training till I figure it out.

962
Progress Journals & Experimental Routines / Re: 71
« on: January 22, 2018, 05:26:24 am »
Quote from: maxent on January 21, 2018, 06:31:16 am
Quote from: Coges on January 20, 2018, 05:21:33 pm
Hahaha. The minute you get comfortable they take it away.

might be a good thing. maybe i can change focus now to something else.. idk. BBall team developments, PF dropped out. This dude is 6'8", 105kg athletic AF. But now it changes my plan to come off the bench as a 4. B/c it means there is a missing starting F. Im not as good inside (both sides of the court) as the other 2 so it looks like im going to play SF. Been working on my jumper. Sucks. Because i was in ok shape for a fat/strong PF. Im hideously out of shape for a wing. People who flake absolutely ruin the experience of playing basketball.

Might be the best way to get into shape. Give yourself no choice but to. Also, the quickest way to learn is on the court.

963
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 21, 2018, 06:08:46 pm »
21/01/18
Cardio

Managed to fit a quick swim in. 300m in 5 x 50m and 2 x 25m. Need to get more time in the pool and get the total distance up around the 1k mark.

Calves still haven't properly recovered. They're not strained but still sore. I'm also waking up with really sore ankles and feet too. The heat isn't helping but it also might be time for me to look at Glucosamine or Chondroitin or something like that.

964
Progress Journals & Experimental Routines / Re: 71
« on: January 20, 2018, 05:21:33 pm »
Quote from: maxent on January 20, 2018, 09:32:32 am
Quote from: Coges on January 20, 2018, 03:32:14 am
Quote from: maxent on January 19, 2018, 11:38:42 pm
Quote from: Coges on January 19, 2018, 04:48:54 pm
Quote from: maxent on January 19, 2018, 01:02:28 pm
BW: 90.5kg
Activity: 0
Misc: n/a
Diet Compliance:
Mobility:
Skill work:

Recovery lower & upper and bball today. Maybe a chance to get back on the wagon.
BS 3x120, 6x100

Notes:
Gym renovated, it sucks now. Need to find a new one next week.

What did they do? Add more machines?

moved everything around and sold the platform (the only one in the gym) i used to squat on. yea no idea, wtf. lol.

That's so annoying. I'm lucky that when my gym does something it only adds to the gym and doesn't take away. We got a rope climbing machine the other day. Need to try that one out.

went to about a dozen gyms around my area, cant find one which allows me to squat on a platform without being inside a cage. sucks. i just got used to teh freedom of using bumpers on a platform and now i have to go back to shitty flooring (rubbery) and/or squatting inside racks which mess up my form. oh well, i'll stop bitching and relearn to squat (again). serves me right for getting used to a good thing.

Hahaha. The minute you get comfortable they take it away.

965
Progress Journals & Experimental Routines / Re: The Upcoming Competitions Thread
« on: January 20, 2018, 05:09:43 pm »
Great thread!

I'm doing races 4 & 6 of this series on Feb 4 and April 8. Doing the fun tri in race 4 and the sprint distance in race 6.
http://www.2xutriathlonseries.com.au/

*Edit- Now doing sprint distance in both but am changing to races 5 & 6 so March 18 and April 8.

 

966
Progress Journals & Experimental Routines / Re: 71
« on: January 20, 2018, 03:32:14 am »
Quote from: maxent on January 19, 2018, 11:38:42 pm
Quote from: Coges on January 19, 2018, 04:48:54 pm
Quote from: maxent on January 19, 2018, 01:02:28 pm
BW: 90.5kg
Activity: 0
Misc: n/a
Diet Compliance:
Mobility:
Skill work:

Recovery lower & upper and bball today. Maybe a chance to get back on the wagon.
BS 3x120, 6x100

Notes:
Gym renovated, it sucks now. Need to find a new one next week.

What did they do? Add more machines?

moved everything around and sold the platform (the only one in the gym) i used to squat on. yea no idea, wtf. lol.

That's so annoying. I'm lucky that when my gym does something it only adds to the gym and doesn't take away. We got a rope climbing machine the other day. Need to try that one out.

967
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 20, 2018, 03:31:15 am »
20/01/18
PM Strength Session 90%

Warm up was getting loose, some HF stretches and some bottom squat position work

Squats-
bar x 10, 60 x 5, 80 x 1, 95 x 3, 3, 3

Bench-
bar x 10, 40 x 5, 60 x 1, 75 x 3, 3, 3

Deadlift (double overhand)-
60 x 5, 80 x 3, 100 x 1, 130 x 3, 3- Don't really know how I got to 130 as 90% yet as I was meant to be taking it a little easier but I'm here now so I'll deal with it.

Light stretches to finish.


968
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 19, 2018, 09:44:43 pm »
Quote from: adarqui on January 19, 2018, 05:05:04 pm
Quote from: Coges on January 19, 2018, 05:02:30 pm
17/01/08
REST
Calves haven't recovered from the track on Tuesday. Incredibly sore. I don't think anything is strained but just serious doms that I'm not used to there. I remember I did this before by doing sprints on the treadmill at the gym in minimalist shoes and couldn't walk for a week. Mental note to use my normal running shoes till I'm a bit more accustomed.

damn! ya i know that feeling .. it absolutely sucks.

too much too soon and potentially too intense shoes like you said. always ease into that stuff better, can really crush you if you don't.

Quote
18/01/18
PM Strength Session 90%

It's hot AF here again. Didn't make it to the gym in the AM so I'm thankful for the home gym

Limited Warm Up

Squats-
bar x 10, 60 x 5, 80 x 1, 95 x 5, 3, 3- forgot number of reps I was supposed to do on first set so just did 5

Bench-
bar x 10, 40 x 5, 60 x 1, 75 x 3, 3, 3- felt strongish

Pull Ups-
bw x 5, 5, 5

Done.

19/01/18
Went to the Aus open tennis in 43 degree heat. Luckily we had marque passes but still it was incredibly hot. Walked a ton too which idk if good or bad in that heat. The tennis we watched was near on the most boring sport I've ever seen. No intensity or emotion but I imagine they were just trying to make it through in the heat which was reported as 69 degrees on court. That's 156 fahrenheit for our American friends.

whoa

ya i watched a few matches and players were really hurting .. monfils had to go back to the training room, looked like he was about to pass out.

that's crazy hot. nuts.

Yeah you could see their souls being destroyed out there. Makes me appreciate what they do that much more seeing the perseverance to push through in those conditions.

969
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 19, 2018, 09:43:19 pm »
Quote from: adarqui on January 19, 2018, 07:35:02 pm
ah nice at the last paragraph. exactly @ trials. first few races are going to "suck" regardless. it's almost unavoidable. one can prepare to the utmost, but then when they get into the real thing, it's a big reality punch. that's why I don't like the mindset of: "training 6 months for a marathon" without doing several races in between, ie 5k/10k/halfs. People put so many eggs into one basket, things can go very wrong without the extra "race experience". racing keeps you sharp in lots of different ways. The "feeling of racing" itself, ie, everything leading up to the horn going off, including the few days prior, and then the feeling of the race itself, are very important. Those experiences all factor into the effort. so ya, get those trials in. if they go great, awesome. if they go berserk, to be expected. :ninja:

when/what are your races again?

we need a race planner thread :D where we just list upcoming race dates...

Yes exactly. That's kind of why I'm not calling them races just yet  :ninja:

Feb 4 and April 8. Feb 4 is 250m swim, 10k ride, 3k run and April 8 is 750m swim, 26.7k ride, 5k run.

Great idea. Can list upcoming dates and then add results even.

970
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 19, 2018, 05:07:07 pm »
Quote from: adarqui on January 18, 2018, 08:44:30 am
Quote from: Coges on January 17, 2018, 06:33:46 pm
Quote
ya that's something that should definitely help alot. the key though is, to make sure you are ALWAYS properly fueled up for important training sessions/races/competitions etc. I mean that was my theory before hand, and what I found in practice. The biggest mistake people make when trying to lean out, is not having enough fuel to train "properly hard". Training itself should not suffer. So that's the delicate balance - finding a way to eat "lighter"  and/or leveraging timing/meal frequency etc, to shed more fat, but also making sure that it isn't tapping into recovery or performance.

I wish it was "easier" for me to get lean. I mean I can put in tons of work and still have significant layers of bodyfat throughout. That body fat is definitely useless, would love if it just disappeared :D Running economy improves considerably the leaner you are, from my experience.

peace!

This is actually where I'm stuck. Still doing IF for the most part but I just don't think it's going to work. Doing it while lifting only is easy AF. I can train on BCAAs and caffeine and then make up everything else at the end of the day.

exactly .. non-stop effort changes the game dramatically.

Quote
Adding in running, swimming, cycling, etc is way harder. Don't know if that and IF is possible but I'd imagine probably not. That's a huge stumbling block for me and I can feel it when I'm training.

yea damn. You are meticulous and good at figuring things out so, I imagine you'll come up with something that works for you.

For me, as long as I eat good the day before, then fuel up "slightly" before a workout, i'm fine.

For me lately, just some oatmeal w/ honey gives me enough to get a workout going. So, when I wakeup, knock out a small breakfast and i'm good for the track etc. Same thing for races as well, but I like my no-sauce pizza slices :D Key being, just has to be something. Definitely can't be just coffee/bcaa's etc -> I tried just coffee before one race and almost died (that's what it felt like, death).

Quote
As far as bodyfat goes I seem to drop it pretty well when I eat relatively clean and don't drink too much. Getting that consistency is hard though but I really want to get to around 10 as like you said pretty much everything improves.

yup! nice. not drinking too much is an easy thing to knock off, or should be at least!

i'm probably back to like 11% or something, it's ridiculous lol. The leanest I got was on 2x/day ~90+ miles per week. Mileage really does matter in my experience. With that mileage, I just couldn't-NOT (lol) drop fat. It's easy to hit that mileage too. It's not as hard as people think. 2x/day running makes it easy. And, if you're in a base phase with no competitions coming up, it's very simple to do IMHO. The problem is when you have races and stuff coming up, that kind of training can make you alot slower, CNS is just poop. You can still knockout some good 5k+ races/times but, mile & below really suffer IMHO.

peace!

Haha figuring out this eating thing has occupied a lot of mental space lately. I'm not sure I'm getting anywhere but still trying.

Yeah I'm only drinking 2-3 times a week and only a couple of drinks a time (2 beers/2 glasses of wine) so it's not too bad. Plan to cut it further in the coming weeks.

You know what, I forget that I'm actually still building. Even though I have two events planned in the next 2 months they're really just trials so even though I do care about performance it means very little. I then get to do a real offseason and build properly where I can ramp up the volume.

971
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 19, 2018, 05:02:30 pm »
17/01/08
REST
Calves haven't recovered from the track on Tuesday. Incredibly sore. I don't think anything is strained but just serious doms that I'm not used to there. I remember I did this before by doing sprints on the treadmill at the gym in minimalist shoes and couldn't walk for a week. Mental note to use my normal running shoes till I'm a bit more accustomed.

18/01/18
PM Strength Session 90%

It's hot AF here again. Didn't make it to the gym in the AM so I'm thankful for the home gym

Limited Warm Up

Squats-
bar x 10, 60 x 5, 80 x 1, 95 x 5, 3, 3- forgot number of reps I was supposed to do on first set so just did 5

Bench-
bar x 10, 40 x 5, 60 x 1, 75 x 3, 3, 3- felt strongish

Pull Ups-
bw x 5, 5, 5

Done.

19/01/18
Went to the Aus open tennis in 43 degree heat. Luckily we had marque passes but still it was incredibly hot. Walked a ton too which idk if good or bad in that heat. The tennis we watched was near on the most boring sport I've ever seen. No intensity or emotion but I imagine they were just trying to make it through in the heat which was reported as 69 degrees on court. That's 156 fahrenheit for our American friends. 

972
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 19, 2018, 04:50:30 pm »
Quote from: LBSS on January 19, 2018, 12:29:09 pm
they should have gyms in airports. at least in the business lounges. i'd hit the treadmill in doha if there was one.

I kid you not that is a million dollar idea right there. It needs investigating.

973
Progress Journals & Experimental Routines / Re: 71
« on: January 19, 2018, 04:48:54 pm »
Quote from: maxent on January 19, 2018, 01:02:28 pm
BW: 90.5kg
Activity: 0
Misc: n/a
Diet Compliance:
Mobility:
Skill work:

Recovery lower & upper and bball today. Maybe a chance to get back on the wagon.
BS 3x120, 6x100

Notes:
Gym renovated, it sucks now. Need to find a new one next week.

What did they do? Add more machines?

974
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 17, 2018, 06:33:46 pm »
Quote
ya that's something that should definitely help alot. the key though is, to make sure you are ALWAYS properly fueled up for important training sessions/races/competitions etc. I mean that was my theory before hand, and what I found in practice. The biggest mistake people make when trying to lean out, is not having enough fuel to train "properly hard". Training itself should not suffer. So that's the delicate balance - finding a way to eat "lighter"  and/or leveraging timing/meal frequency etc, to shed more fat, but also making sure that it isn't tapping into recovery or performance.

I wish it was "easier" for me to get lean. I mean I can put in tons of work and still have significant layers of bodyfat throughout. That body fat is definitely useless, would love if it just disappeared :D Running economy improves considerably the leaner you are, from my experience.

peace!

This is actually where I'm stuck. Still doing IF for the most part but I just don't think it's going to work. Doing it while lifting only is easy AF. I can train on BCAAs and caffeine and then make up everything else at the end of the day. Adding in running, swimming, cycling, etc is way harder. Don't know if that and IF is possible but I'd imagine probably not. That's a huge stumbling block for me and I can feel it when I'm training.

As far as bodyfat goes I seem to drop it pretty well when I eat relatively clean and don't drink too much. Getting that consistency is hard though but I really want to get to around 10 as like you said pretty much everything improves.

975
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 16, 2018, 06:38:43 pm »
Quote from: adarqui on January 16, 2018, 03:48:37 pm
Quote from: Coges on January 15, 2018, 10:20:00 pm
Man you are killing it at the moment.

hah thanks!

yeah i've been on a decent run the last 2 months :D

Quote
How important do you think your weight is to your running success? The more and more I look at it I see very few "big" runners or triathletes which is kind of where I'm headed.

well, there aren't many, but there are some! I've seen several "bigger/jacked" runners who perform pretty impressively. A few very impressively.. so, it's not essential to get lighter/skinnier etc. How we train has more to do with it in general.

I'll give you one example, but maybe it's a bad one. This guy Stephen Dassen (sp?) is pretty jacked. He's a former collegiate runner, decent stats for our area (FAU) but nothing mind blowing.. Anyway, he doesn't run much anymore, mostly does physique stuff/modeling etc apparently. Anyway, he dropped a low 17:XX 5k recently and then a 4:39 mile at the Boca mile.

instagram.com/herc.ules7_/

that might not even be his official account, I just remember he called himself hercules or something, and that was one of the first searches returned lmao.

so ya, can have a pretty impressive physique and still run fast IMHO, just need to know "how to run" & "how to train for it". The trick there is, most physique-ish guys probably never learn how to train for running. so they just trot all the time or do "HIIT" all the time, occasionally doing something harder on the track, but they probably don't realize how much volume per session they need to build up to - whether that's a slow/moderate session or a hard track session. ie, some people think 10 x 100 with short rest is enough, it's better than nothing, but if you want to run fast over a variety of distances, need much better fitness: 400m/800m/1k/1 mile repeat fitness, for several reps, and the ability to hit some serious long runs at a decent tempo. So I just think people who are more focused into lifting, rarely grasp what they'd really need to do in order to hit some serious running numbers.

i've seen some guys who are actually bigger than him run pretty decent too, but not nearly as lean. that dude is fuqn ripped.

As for myself: ya being lighter definitely helps. It's the same exact experience I had with dunking. I've gotten a bit heavier recently, and I can feel it. I've hit some "weak mile splits" lately, nothing close to sub 5 - but multiple 5:2X's etc which is still great for me, i've thought it might be somewhat related to the extra weight gain - i mean it feels like it. I don't care as much right now because i'm slowly trying to get those mile & 1km splits back down without having to try as hard. My goal is repeatable sub3 k's and sub5 mile's within the next 6 months. I won't be able to do that if i'm maxing out on the first one etc. So gaining a little extra weight right now is ok, as long as I clean it up a bit more next month. I've moved to a "dirtier diet" since early December until now, and it's helped fix my stomach so, not going to go back to "super clean salad life" that's for sure. I think I almost ruined my stomach.

but ya I definitely feel way heavier at 148 than 142 for example. that "feeling" translates to just mushier strides, that's what it feels like anyway. I feel like I get way more bounce when i'm in the lower 140's (140-142).

if I can get my bodyweight lower while still eating like I am now, i'd be happy with it.

You can always counteract losing lean mass gain by just lifting full body or doing calisthenics somewhat frequently, as you know. Though, it's been very hard for me to do calisthenics now that my running has improved so much. Calisthenics just feels like wasted energy/effort at this point. I don't feel any benefit from doing any of that stuff, nor do I from lifting. That's the gift and the curse of running: you really just need to want to run faster, to improve. But running faster brings about much pain.. so it's a real battle. no other tools needed other than sharpening the mind slowly and pushing yourself on the road/track/trails etc. It's pure af.

I feel like I deserve some blame for turning adarq.org into a running forum :trollface: :trollface: :trollface:

But seriously, lots of people on here are slowly getting into it, which is great IMHO. It's easy to do. There's so many different places and ways to train. There's races every weekend, in most areas of the world. There's track meets every once in a while. The running community itself is huge and full of great people. There's tons of clubs, social running sites like strava, prize money races, local/national/world rankings and such. It's just very evolved.

Running competitions are just so great though. Official results, great atmosphere, pretty competitive, fun, good events etc. Committing to a race by signing up really elevates your training almost instantly, it's pretty cool.

ok went off on several tangents!!!!!!!

lmao.

peace!

Epic post! haha. So many good points. I suppose for me though I just need to focus on getting as lean as possible and see where the chips fall.


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