Adarq.org

Track:

Dynamic warmup/800m jog

2x220m/flying 60m (no times)

Cool-down UB/core

BW:??kgs

This was pretty crap. I meant to do three sets but I felt pretty nauseous after the second. I've never thrown up during a track session and I didn't want to start in a foreign country in front of a bunch of strangers!

Your squat form, i envy it!

Got through the flight OK. Tib-fib flared up a little again (weird), but not nearly as much as last time. I might take voltaren again if it starts getting bad during training.

Track:

800m, dynamic warmup

Few starting drills, 2x40m starts

3x100m run-throughs around 85%

Pullups - 10,8,8

BW: 77kgs

Did not do much here as I was still pretty jetlagged and it was also around 40oC (around 35o higher than what I was experiencing in Belgium  ).

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Track:

400m jog, dynamic warmup

8x70m ramping up to 100%

Cool-down UB weights. I haven't recorded these individually but for me they consist of: 20 window washers w/10kg dumbbell, 10/arm hammer curls w/15kg DBs, tricep kickbacks w/10kgs, 10-15 RDLs with 20kg bar, 20 walking lunges with 10kg bar side twist at the bottom, stair climbs with 15kg plate overhead, 12-15 supine SL cable extensions.

BW: 77kgs

The coach has changed the schedule slightly as the season is past the halfway point. I'll do speed Tues, spd endurance Thursday, compete or light track session Sat and gym Sunday. Now I''m back I can also start fitting in jump sessions during the week at the court near my place. Gotta get my vert back up!

feet and legs always get fucked up during long-haul flights. don't worry about it.

Yeah I guess you're the expert on that! It must suck for professional athletes who have to travel a lot but I suppose if they fly business then it would be a bit better.

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I've been meaning for awhile to post some nutrition/diet stuff. My weight and body fat has stayed fairly consistent since I cut a bit of weight (~87kgs to 76kgs) from Jan 2013-Feb 2013. I don't think I need to add any weight over the next few years to achieve what I need to do. Extra weight probably gave me a meniscus injury and I'm not expert enough on nutrition/not taking any PEDs to maintain enough strength to make a heavy bulk/cut worth it. For the next few years I'm only interested in increasing relative strength with maybe a little weight gain (no more than 2-3 kgs).

My diet has become fairly consistent day-to-day so it's easy to throw a bunch of stuff into myfitnesspal and work out an average day:

Meals	Cals	Carbs	Fat	Protein	Na+	Sugar
B'fast	507	77	7	31	300	40
Lunch	460	67	11	24	500	4
Dinner	532	72	8	44	213	12
Before bed	577	64	22	34	391	46
Other snacks	523	45	11	9	658	6
Totals	2600	325	59	142	2094	108

This is for a training day but off-days are probably the same with maybe a few less carbs/protein from before/after training. I usually hit 2-3 fruit and 4-5 veg, not too much sugar/sat fat and enough fibre, calcium etc. I never really feel hungry during the day and I don't fast at all. Sugars may be a little high for breakfast/before bed maybe. Eating before bed is just something I've always done because I hated being hungry trying to get to sleep. It may or may not be the smartest strategy but I don't think I am suffering too much body-fat wise at the moment.

Supplements include: ~2000mg of DHA/EPA (sometimes less) and 1500mg glucosamine/chondroitin sulphate (not 100% sold on this but because of my previous meniscus issue I take it just in case it helps  - efficacy is definitely overexaggerated but no health risks so nothing to lose really). I think I might take in more carbs than what's listed here because it seems a little low. Not sure. I try and follow the standard carb/fat/protein ratio, I think it pops out to be around 60/10/30. Again, this is just an approximation of the diet but it paints a pretty general picture of what I'm eating.

Other nutrition news: Finally got around to buying some creatine. I've never tried it before but I've always had it in my head as a possible secret weapon to try when I need more inches. I know I'm pretty late to the party here because most members seem to be using it in some way. Got a 1kg of creatine monohydrate for $20 and figured it was time to try it already. From reading journals/bodybuilding sites, the current preferred loading method is just to take 5g a day consistently throughout the year after training or at any time during non-training days, rather than the traditional 20g for 5 days/3-5g for 8 weeks/4 weeks off cycle.

Quote from: acole14 on January 29, 2014, 07:39:04 pm

Other nutrition news: Finally got around to buying some creatine. I've never tried it before but I've always had it in my head as a possible secret weapon to try when I need more inches. I know I'm pretty late to the party here because most members seem to be using it in some way. Got a 1kg of creatine monohydrate for $20 and figured it was time to try it already. From reading journals/bodybuilding sites, the current preferred loading method is just to take 5g a day consistently throughout the year after training or at any time during non-training days, rather than the traditional 20g for 5 days/3-5g for 8 weeks/4 weeks off cycle.

It boggles my mind that guys here like LBSS and acole aren't using creatines. Everyone gains instantly on it. And I agree i like the idea of saving things to push further when you reach your natural limit. I hope you're also using caffeine? It helps a lot in all facets, from performance to recovery. It's a must. For a while i was dabbling in dosing caffeine depending on the intensity of the workout, but now i realise that to be a mistake, because if you take less caffeine on a light day, it means you made that workout a lot harder than it should have been, and what's more, made it much harder to recover from! So now i think caffeine is just necessary. Get a bottle of caffeine pills from bodybuilding.com, it costs like $5 and lasts months. And yeah, creatine daily soungs good. I don't take 5g though, like 1-2g a day, we're just not that muscular (as in kilos of lean mass), but then i take about 1g preworkout and postworkout on workout days. Helps with workout performance, and postworkout for recovery too, taken this way.

Eating carbs before bed isn't bad, it's good! Helps sleep deeper better, so it's not something you should be guilty about. I'd cut out the sugar from breakfast though, just because i like psychologically to know i started off 100% clean, and it's easy to stick to the plan thru the day compared to if breakfast was dirty, just my 2c.

Well you're not gonna like reading this...I haven't had any significant dose of caffeine (i.e.>50mgs) for probably close to 2 years. Again, it's something I've been 'saving' for when I really need it. As Kelly Baggett recommends, I was using it sparingly when I was jumping well in 2012. Since I got injured shortly after that, I haven't really used it at all. All my performances since then have been without any stimulants. I have never drunk coffee (which is considered very weird by my scientist colleagues) and don't drink coke or any other caffeine-containing substances so it's not really a big deal to not have any.

What you're saying about having caffeine to make workouts easier and thus easier to recover from makes a bit of sense. I felt having ~200mg of caffeine did help me jump a little bit higher during 2012 jump training. But because I train later in the day I feel it would fuck up my sleep patterns too much. Throw in the other side-effects from long-term caffeine use and it just doesn't appeal to me personally as a regular training aid. Each to their own though of course.

By the way - I never drank coffee either.

I've seen my mom how dependent she is on coffee and I was like "thanks, I want no part of that".

I personally never felt any effects from creatine. And I used ON Creapure.

I have a weird feeling that I'll be a non-responder. No evidence for this, just a hunch. Given it's so cheap there's no harm in trying, but if it was any more expensive I'd prob just lump it in with most other sports/bodybuilding supps that might have some effect but just aren't worth the price.

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Track:

800m jog, warmup, run-throughs

5 sets of 120m/80m double, 2 mins between reps, 8 mins between sets

Cool-down UB

BW: 78kgs

This was pretty damn hard. Times were all over the place as it was super-hot. Lots of drop-outs. Quite a few in the group regularly throw up during these workouts. I'm lucky in that regard. I do wonder though if it does more harm than good. Sure, you can finish the workout, but the times drop off and I swear some of these guys are becoming conditioned to spew when they do these sessions. 

Comp:

200m - 25.63

Shotput - 8.11m

https://www.dropbox.com/sh/qfhqyyjc5uhkfgi/pf1690TKl_/Round08/Yellow-round8-individual-1feb14-645pm.pdf

BW: 77.5kgs

Raced yesterday but it was a bit of a disaster as usual. It was around 38oC and they nearly called the meet off. The actual run felt fine, just slow still. Even though I was never a great 200m runner I should be closer to <25 sec. Taking forever to build up fitness! Very demoralising getting destroyed by HS kids that I beat in the 100m  .

Track/gym:

Dynamic warmup (+5kg weight vest)

2x5 consecutive broad jumps (+5kg weight vest)

2x5 LLL/RRR bounds (+5kg weight vest)

800m time trial - 2m50s --> did not know we were doing this. It is fucking hot again in Melbourne so I suffered like a bitch.

Power cleans: 6x5 (no reset)@60kgs

In between sets: random BW core, hamstring exercises

Squat: 1x10@90kgs (v. easy)

Bench: 1x10@75kgs (v. hard!)

Good to get back in the gym. The bad news is I'm unfit and weak! The other guy training with me was doing 90kg PCs with ease. My technique is already a lot better though. It's good having a coach who knows correct form. I'm shuddering thinking about how bad my form must have been in the past.