Adarq.org

showed up in my yt feed, decent short vid

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

he's tripped people 3 times now? just gets off his minuscule 1-game suspension, and he DOES IT AGAIN:



obviously not as bad as the others but wtf?

this kid sucks.

beautiful running by jenny simpson

<a href="http://www.youtube.com/watch?v=fPY0CyeVMvQ" target="_blank">http://www.youtube.com/watch?v=fPY0CyeVMvQ</a>

<a href="http://www.youtube.com/watch?v=CORv6GiJiu8" target="_blank">http://www.youtube.com/watch?v=CORv6GiJiu8</a>

Double posting cause I forgot how to multi-quote 

I have a few thoughts on why I keep getting injured.
- The first is the lack of time spent on recovery. Whether that's stretching, massage, sleep, ice/heat therapy, etc.
- The second really ties into the first anyway and that's proper nutrition. I get a few good days in a row but struggle to string together weeks. I am estimating that I have been under eating by a decent amount the last few years. Again, I can get a few good days and maybe a week but then getting consistency is the struggle.
- The third is pushing the weight up too fast and not being patient enough. I'm not sure this is such a big problem providing I get the first two right. Also, the focus of the next 2-3 months is going to be getting the work capacity up. I will  progress slower but I think I will still be able to get the squat back up to the 140ish range and the deadlift back up around 170-180. I remember reading something about tiny gains last year which is basically adding 1-2kg or 1 rep per week. Sounds interesting and something I may investigate.
- The last thought is that I don't deload properly or at all and maybe need to look at that every 4-6 weeks.

Let me know what you think? I.e. am I talking complete shit, making sense or some merit.

nah it makes sense.. as far as the 'increasing weights too fast being handled by the first two', ya if you are eating a bit over maintenance it should help.. you don't always need to 'over eat', but the day before important sessions it usually helps. Under eating in general will lead to breakdown. But as far as tendons go (tendinous injuries/overuse etc), that probably has more to do with simply how fast you are ramping up or how hard you are pushing yourself, irregardless of #2; #1 should help more here though.. especially "sleep". Proper sleep becomes crucial. Recovery methods are definitely important, one perhaps being recovery workouts themselves - higher rep very light work to improve blood flow to these muscles etc........ Or complete rest with just contrast showers + light stretching. I'm still on the fence about foam rolling and such ... I've had both positive and negative experiences with that. I've also had positive and negative experiences with stretching but, that's usually me stretching too hard (like an idiot).

I like planned deloads.. otherwise, us addicts won't deload. I only deload when I get injured -> which means I need planned deloads.

I think one thing that works well is, say you're pushing squat but you do start feeling some things creeping up .. Immediately switch from squat emphasis to RDL emphasis, while putting squat on maintenance or slightly below maintenance intensity. Bouncing around isn't the most efficient way to make gains, but, it is one of the most effective ways at avoiding overuse injury while focusing on weaknesses in the meantime, etc. It's almost as if you have to master "parry and attack" if you are "injury prone" like we are.. It's best not to get injured in the first place but sometimes stuff does pop up out of nowhere.. So if squat is on the verge of wrecking us, time to move to RDL and such etc. You do stuff like this already, but, maybe need to do it a little earlier before the aches/issues intensify.

As far as tiny gains go .. I've subscribed to that ideology many times; i'm also doing it right now. If you notice I haven't added weight to any of my lifts, since lifting. I'm pretty much sticking to these weights and improving my total reps, reps per set, reducing recovery time between sets etc.. so ya basically more of a work capacity training style right now. Pushing the weights up would be risky given the volume on my runs etc. Not sure how my body will respond to higher intensity so I need to phase this stuff in over a much longer period.

dno, 2 cents so far.

pc!

I did my workout

That is all

kewl.

something i'm sending to New Balance .. trying to find out wtf to do if I can't find v2's anymore:

First the feedback: This is by far my favorite running shoe, and has unfortunately become my measuring stick for all other running shoes. I've put over 500 miles on my first pair & ran 25 miles in them, plus many ~12-15 milers. So they definitely aren't just limited to 5k/10k. This review sums it up: http://fellrnr.com/wiki/New_Balance_RC5000v2  ... "My calculated cushioning-to-weight ratio (AKA Benefit) is 9.1, far higher than any other shoe. It's as well cushioned as some shoes that weigh nearly three times as much". I use my MRC5000v2's for speed work, mile runs, 5k's, long runs etc.. Easily the most versatile shoe i've worn.

So now to my question.. Will there be a v3? Or do I have to stock up on v2's? :/ I hear the v1 was actually "better" than the v2, but i've never been able to find those online.

I really hope NB doesn't completely stop making this shoe.. It's the most impressive running shoe i've ever put on. Also, Brenda Martinez has recommended them many times, wearing them during her NY 5th Ave mile races for example.

If NB does stop making them ... what is the recommended NB replacement shoe? I don't see anything that's similar. The only thing I see that is somewhat similar, is the Saucony Endorphin Racer.

Finally, I just received a pair of Adidas Adios Boost 3's; I am used to running in my NB MRC5000v2's, so these Adidas felt like heavy pillows. I'm astonished that people can run as fast as they do in shoes like that. I'm returning them ASAP and getting more 5000v2's.

Any information would be greatly appreciated.

Thanks,

Andrew

Happy new year everyone!!!

Did almost nothing except surf and relax the last week. Haven't surfed for at least 3-4 years and it was fantastic/unsettling at the same time. As much as I love surfing I am mildly terrified by deep ocean water. The fear is 100% related to my current level of fitness/perceived level of fitness and my fear of floating to Tasmania. Anyway, I surfed beach breaks fro the most part and was never too far away. Here's my boards in case anyone is interested. I used the McTavish (8'1) as the surf really wasn't big enough for the shorter board. I'm also more partial to longboarding at the moment.

what about great white sharks? you didn't mention those..

i don't like the ocean much.. i would especially not like it in your parts. lmao!!

sounds like some serious fun tho.. must feel great to 'ride nature'.

Was a great week though and has rekindled my want to surf and be fit enough for surfing. A large part of 2017 for me will be getting fit enough to do things. I've neglected "cardio" for long enough even though I can run out a game of basketball I'm really not that fit for too many other activities. I bought into the whole cardio eats muscle dogma many years ago and as a skinny guy who has struggled to build muscle it rang true. Anyway, I expect to be logging much more on my efforts to bring my overall fitness capabilities up a notch. Alongside that the gymnastics training will stay, select weightlifting and some basketball and martial arts will work their way in. And stretching of course.

ya .. cardio only 'eats muscle' if 'you aren't eating'. etc.. eat good/normal, lift, and you can do some serious cardio & not experience any muscle loss.

2017 is going to be an exciting year.

Edit- my motto for 2017 is Action. Instead of trying to plan the perfect situation, just fucking do something.

That's a good plan ^^

Also trying to avoid injuries. It seems every time you bump your squat up, something eventually breaks down.. How to bump it up more slowly? or back off for only a week then come back etc? Or just not care about bumping it up once things start to show signs of breakdown.. stuff like that.. If you could figure out a good solution to that puzzle, you'll probably make more progress - those injuries that creep up really wreck great progress that you are making.

First session for the year. It was a small one but glad to be back into it and I certainly worked up a sweat. Probably more to do with the 34 degrees than the workout but whatever lol

Shoulder warm up and scap preparation & Ido’s squat clinic routine

20m Circuit-
Chin up ecc (ALAP), Ring dip ecc (ALAP), Cuban rotation x 5

Got through 8 rounds. Sweating bullets. Decent fatigue on dips and Cuban rotations.

Will stretch and do some SMR later.

Still working on a plan. It’s pretty much set but I’m going to just start doing it and if I like it will formalise something on paper as far as goals/intentions go. The overriding plan is to do whatever I want to do. I have set myself constraints in the past depending on what sport/activity I was doing. I’m not setting those limits on myself now which feels pretty cool.

nice!!