Adarq.org

ACHES/INJURIES: right ring finger
SORENESS: none
MENTAL STATE: kind of tired

- warm up

- pistol x 5,5/leg

- shrimp squat x 10,10/leg
focus on sitting back

- SL SVJ x 5,5/leg

- AMRAP double unders x 20 mins
got to 474. lots of mistakes at the beginning but settled down eventually. this was a nice little workout, not too challenging cardiovascularly but got HR up a little and easy to measure.

Not hating, that was my initial thought when I saw it as well. Hes got bounce for sure....but seems to me the gym he usually dunks at in S FL may be a little shy of 10 foot. Especially given comparable camera angles.

Did the workout

Rounds 4/6/8/10 - 135lbs
Rounds 12/14 - 95lbs

I stopped cuz i either tore open my hand and it was bleeding or I had like a blood blister or whatever it is and popped a i bled all over.  Either way I stopped to clean myself up and the bar.

Rough workout, thing that sucked was my forearms Supa pump which made the workout worse at the round of 10.

Quote from: adarqui on January 09, 2017, 01:41:15 am

Quote from: Coges on January 08, 2017, 06:34:48 pm

08/01/17

AM Session-
Scap prep, wrist prep, bodyline drills (core is so weak)
Chest to Wall Handstand- 10s on/50s rest x 5
Planche lean- 5s x 5
Tuck front lever- 5s x 5 (had two great sets and 3 ordinary ones)
Ring Push Up support position- 30s x 2

PM Session-
Ido Squat routine 2
Squats- bar x 10, 60 x 5, 80 x 5, 90 x 4, 80 x 7, 7
Reverse lunges- 20kg x 8, 8
KB Swings- 16kg x 20, 20, 20

Rolled out the hip flexors, quads, IT band, calves, QL, upper back and lats before bed.
Squats felt good. Had plenty in the tank but am taking it slow this year. I will look to get back to 120-130 in 5kg jumps and progress from there using 2 or 2.5kg jumps. As I’m looking to increase my work capacity I will be including some pure aerobic work over the next 8 weeks and this should help me with my recovery and also get me to that 120-130 mark. From there I will be including some higher intensity work and will take it a bit slower on the squat progression.

Jury is still out on the inclusion of some of the gymnastics type work in the routine, mainly planche work. I don’t have the commitment to train for this at the moment but feel like I should have it in there as I will look back in a year and wish I had been doing it. Will see how this goes.

As far as structure goes I am looking at the following:
Day 1: Bent Arm Strength
Day 2: Straight Arm Strength
Day 3: Jumps/Legs
Day 4: Rest/Active Recovery
Repeat

Alongside this will be 3 aerobic sessions in the 20-60 minute range. I’m pretty excited to see how this goes. I’m looking to establish a daily morning routine (not just for exercise purposes) which would include something like a floreio/equilibre session for 30-40 mins or something like that. Based on HR during these morning sessions they could take the place of an aerobic session too.

nice! you going to track your aerobic work on strava by any chance? It'll make it more fun IMHO, running data is fun & you'll be able to track your progress real nice on there.

by gymnastics stuff, I assume you mean ACTUAL gymnastics stuff? You're already doing calisthenics stuff.. will you do that at a facility or at your home?

Also as far as aerobic work and legs goes.. initially you will probably feel it interfere, especially after a 60 minute run (once you work up to that). But really, after a few weeks of consistently working through any fatigue, you should adapt. I've always believed that; and experienced it, look at yesterday vs today's training for example (18 mile run yesterday, very strong high rep heavy lifting today). I think alot of the preconceptions we are fed make us think "we'll always feel bad after long cardio". But really, it isn't the case. I feel bad IMMEDIATELY after long cardio, and until I sleep.. but after I wakeup, i'm fine. Just need to to know you'll be fine if you just stick with it.

Cardio + Lifting + Calisthenics/Gymnastics + Prehab/Movement + Stretching/Recovery covers alot.

word!!

200kg no problemo 

Yes to the tracking. Just did a 3k run and once I figure out how I'll get it on strava. And yeah I think you're right. It's been this massive preconceived idea that cardio wrecks you. Reading a Joel Jamieson book last night and apparently a lot of the initial studies used cardio in excess of 90 minutes to show detrimental effects to lifting. His advice if you're doing it straight after lifting is to limit it to less than 45 mins. Nothing wrong with more on different days though. Also, I've come across Ross Edgley. Not sure if just genetic freak or not but check him out. He is running 30 marathons in 30 days (on a Bulldog self propelled treadmill), can bench 180, squats 200+, does muscle ups with 25kgs attached and did a sprint tri with a 45kg tree branch attached to his back. An absolute beast but also fit as fuck. 

With regards to the gymnastics thing I should clarify it's more gymnastics strength training and not actual gymnastics training. I do want to get into a facility at some stage for some basic level coaching but my training is more on the strength level side. Front lever, handstand, one arm chin, muscle up, etc.

Yeah I'm actually liking where my training is headed. I think it's going in the right direction and I'm happy with it so far.

Quote from: acole14 on December 28, 2016, 09:33:03 pm

Quote from: Coges on December 28, 2016, 07:54:59 pm

When are you going to be in Melb? I'm away for the next week but if you're here in mid Jan it would be a shame if you, me and Acole didn't at least catch up.

x2, definitely keen for that if it works.

Flew back yesterday! I wasn't going to be around mid jan :/ Stepped on scales this morning with some trepidation, expecting some setbacks but was surprised to see the scale read 79.xx before stabilising on 80.0kg! Which is or was my goal weight for end of 2016 .. so i managed to do okay given the circumstances of plentiful of food and little activity over the 31st-10th period. But im prob a bit fatter than id like and less muscular than id like so it's bitter sweet. Still, back into it today. Wanna get to 79.0kg leanish and squat 6x130kg warmups again then add ccreatine etc and try get 6x140kg@80kg. Want a decent push press, around 5x90-100kg would be dope. And when my foot is healed, go hard on conditioning... that sets the agenda for the year..