Adarq.org

Nice

Quote from: Mutumbo000 on September 23, 2013, 03:18:49 am

Nice

I hope you're talking about joining the club and not my knee haha!

Seriously though, now that there's a decent number of guys here competing (you me avishek todday seifuullaah, maybe LBSS if he's interested in branching out a bit), we should start a times thread to keep track of where everyone is. The site's great obviously but one thing it's lacking is a bit of competitive spirit. Having a bit of incentive to improve on the leader's board would be fun. Everyone could use some extra motivation to keep improving!

Yeah I was talking about you competing in track

That's a great idea with the times thread. We could have a couple of categories, such as an electronic one that consists of 60, 100, and 200. Than have a hand time one of 30, 60, 100, 200, 400 or whatever. We could also include times of season bests and personal bests. Than people just update their results generally and the page gets updated once people break their PBs or SBs etc. Than have the names ranked by fastest times or something. 
E.g Layout

                           ELECTRONIC
                          Distance- 60m
Name     Personal Best       Season Best
ranked by times

                         Distance- 100m
Name     Personal Best       Season Best
ranked by times


                         Distance- 200m
Name     Personal Best       Season Best
ranked by times

Edit- Just seen you updated the post. The Nightfly style layout is cool as well. If you start a thread I'm keen!

Had a good session yesterday with the deep tissue guy. Apparently my left leg is slightly longer than my right and that could explain a lot of the shit that's happened to me. I had really tight hip flexors on my right side, a definite abductor and VMO discrepancy between left and right, and some pretty bad knots in my lower back, glutes and right vastus muscles. Even though I foam roll and stretch every night (plus during gym sessions), this stuff just builds up I guess. Therapist gave me some new stuff to do, I think I just need to go more often than once every 6 months lol. My knee feels fine today though. It improved a lot over yesterday so I think it was just sore from other muscles pulling on it. Pretty sore today overall though from the session.

Gym:

Foam roll warmup/activation

Jump squats: 5x2@15kgs (20 sec rest between reps, 2 mins between sets)

Squat: warmup, 1x6@60kgs, 3x3@120kgs (was supposed to be 140kgs but decided to take off 20kgs today because of knee, it felt heavy enough anyway)

5 SVJs - all around ~33-34''

Quick UB and core

<a href="http://www.youtube.com/watch?v=-6ahjmft6EQ" target="_blank">http://www.youtube.com/watch?v=-6ahjmft6EQ</a>

My squats looked not so good today. A bit more buttwink than usual and I definitely fell forward a bit on the second rep. I think that's due to a bit of overall muscular fatigue in back and legs from yesterday. SVJs weren't too bad. I did a quick frame count for the hangtime calc and freaked out a bit because I was only getting 16 frames, which gave me a 13'' jump  . But then I realised my phone only shoots 19fps 

BW: 77.5kgs

Gym:

Foam roll warmup/activation

Depth jumps: 8x1 (1 min rest between sets)

Plate swing: 1x8@5kgs, 1x8@10kgs, 1x9@15kgs

RDL (focus on fast bar speed): warmup, 1x3@100kgs, 3x3@120kgs

UB, core

BW: 77.7kgs

<a href="http://www.youtube.com/watch?v=7uqVRz6wyY8" target="_blank">http://www.youtube.com/watch?v=7uqVRz6wyY8</a>

Pretty good session right here. RDLs felt pretty fast. I'm being very cautious with depth jumps this time around. Doing what Joel Smith suggests and just doing a large set with decent rest between reps. I think they look OK, could definitely work on them though.

good lord what are you doing on the plate swings? why are you bending over so far? swings are generally meant to be a hip exercise as far as i know.

It is pretty extreme  . The heavier weight was kind of pulling me forward a bit more than usual. But I still got a great hip extension and glute drive so I don't think it's a big deal. I generally try and do them like this:

<a href="http://www.youtube.com/watch?v=5lzigB2S7h0" target="_blank">http://www.youtube.com/watch?v=5lzigB2S7h0</a>

Why do you get the plate all the way over the head... you're losing a lot of hip tension doing that.

I'm not lifting the plate high like that. That the natural arc it follows from the power of the hip extension. Why is hip tension that important in this circumstance?

two further thoughts about swinging the plate that high:

1. i know you say you're getting good hip snap but it looks very much like you're loading your low back at the expense of loading your hamstrings. you're doing A instead of B below

      _____O                     O
     |                               /
     |                             /
     |_                            \
                                     \
           A                         /_
                                                             
                                    B

god those are awful diagrams. i'll try to do a better version later.

2. my n=1 with swings is that when i make an active effort to arrest the weight at about eye height the whole exercise is crisper and more explosive.

OK thanks everyone, message received and understood. I should state again that I generally don't do them exactly like that. I try to do them as in the JS vid above usually. As I mentioned to LBSS, it was an awkward setup with a plate instead of a KB. I didn't think such a big deal if it goes overhead (I read the article below on american vs russian swing differences) but if Pavel says head level is optimal, then head level is probably optimal!

http://www.crossfitinvictus.com/must-read-posts/the-great-kettlebell-swing-debate/


Gym:

Foam roll warmup/activation/dynamic warmup

Squat jump: 5x2@15kgs

5 SVJs, best ~33-34''

Squat: warmup, 1x3@100kgs, 2x3@130kgs, 2x3@100kgs (CAT)

<a href="http://www.youtube.com/watch?v=yUceMFqqWf4" target="_blank">http://www.youtube.com/watch?v=yUceMFqqWf4</a>

The squats felt way stronger this week but my knee twinged just a little bit coming up on the last rep of the second set. I decided to to 2x3@100kgs explosively instead of last set of 130kgs. It feels fine now.

UB, core

BW:77.7kgs

Cool SVJ pic. I put the camera almost at roof level but it's still hard to tell where I am. Need to jump at a ring!