Author Topic: ADARQ's journal (Read 2586423 times)

Tam · « **Reply #1245 on:** August 17, 2010, 03:44:36 pm »

Happy Birthday man! and some nice squatting too. In my experience i have seen better results in VJ half squatting compared to full.

adarqui · « **Reply #1246 on:** August 18, 2010, 02:43:59 am »

thanks everyone!

thanks especially to flander for that nice picture, i cherish those bottom's with all my heart :F

8/17/2010

bw = 161
soreness = glutes
aches/injuries = back tight, ham tendon a little

pizza party + evil brownies 2 hours before workout.. not a good idea

workout:
- a ton of jump until legs became jello..
- RL hit 10'4, LR hit 10'6, L-SLRVJ hit 10'6, R-SLRVJ hit 10'1, SVJ = 10' touches
- interestingly, RL and R-SLRVJ were strong, LR/L-SLRVJ felt weak..
- i basically ended with like 20 svj's

- 400m-TEST-A : not really testing, legs jello/totally dead
-- total time: 28min, 6:30 - 6:58, 4:40 or so second walk backs
-- 400 #1: 1:20
-- 400 #2: 1:20
-- 400 #3: 1:21
-- 400 #4: 1:24
-- 400 #5: 1:09

- natural GHR: 5 x 3, 3 x 2

toast......

nba8340 · « **Reply #1247 on:** August 18, 2010, 02:52:55 am »

any goals or plans for this year??

Flander · « **Reply #1248 on:** August 18, 2010, 03:01:52 am »

Thats a nasty workout. No womder your legs are fried.

You would be able to run a sub 60 400 Im thinking.

adarqui · « **Reply #1249 on:** August 18, 2010, 03:18:49 am »

Quote from: nba8340 on August 18, 2010, 02:52:55 am

any goals or plans for this year??

ya my main goal right now is trying to figure out how i can get really comfortable with distance work again, while maintaining my power for jumps/speed etc..

before 2011, i want:
- 40" RVJ (LR DLRVJ)
- 35" L-SLRVJ
- < 18min 5k
- < 55s 400m
- be able to run 10 miles or so comfortably
- hit a damn GHR rep
- 5-6% body fat

i don't really know what my running vert is lately, because of all this sprinting/running i've been doing.. seems like my body has gone haywire lately, but my calfs were really sore from this mid-foot jogs.. now that i'm running heel->toe it should allow my calfs to stay fresher for jumps.

i need to get back to doing my bodyweight walking lunges, not weighted.. but i got some level of turf toe on my right big toe, which is preventing me from doing it.. i really feel like i've lost some glute strength because of not performing them for a few weeks.. they aggravate my turf toe so :/

peace

adarqui · « **Reply #1250 on:** August 18, 2010, 03:22:15 am »

Quote from: Flander on August 18, 2010, 03:01:52 am

Thats a nasty workout. No womder your legs are fried.

ya the brownie didn't help any either.. i need to get really strict about eating junk, i mean, i rarely eat it, but when i do, it kills me.. good quality ice cream is fine.. but brownies and crap like that murders me.. so i have to just keep it to good quality ice cream and that's it

Quote

You would be able to run a sub 60 400 Im thinking.

ya im definitely confident i could sub 60.. when i'm fresh i have alot more pop when sprinting, and i've run fatigue 1:06 and 1:09 after 4 400's.. alot of "pop" lost..

i definitely need to maintain my hamstring work though, it seems if i go more than 3 days without it, i don't feel them in my 400's and i have alot less "pull"..

glutes/hams are important for me in terms of sprinting, i mean, naturally i have 0 hamstring/glute strength it seems.

peace!

Flander · « **Reply #1251 on:** August 18, 2010, 03:32:14 am »

Quote from: adarqui on August 18, 2010, 03:22:15 am

Quote from: Flander on August 18, 2010, 03:01:52 am
Thats a nasty workout. No womder your legs are fried.

ya the brownie didn't help any either.. i need to get really strict about eating junk, i mean, i rarely eat it, but when i do, it kills me.. good quality ice cream is fine.. but brownies and crap like that murders me.. so i have to just keep it to good quality ice cream and that's it

Quote
You would be able to run a sub 60 400 Im thinking.

ya im definitely confident i could sub 60.. when i'm fresh i have alot more pop when sprinting, and i've run fatigue 1:06 and 1:09 after 4 400's.. alot of "pop" lost..

i definitely need to maintain my hamstring work though, it seems if i go more than 3 days without it, i don't feel them in my 400's and i have alot less "pull"..

glutes/hams are important for me in terms of sprinting, i mean, naturally i have 0 hamstring/glute strength it seems.

peace!

That feeling might be important, but I think you should try and record times with and w/o that feel. I mean, when I throw, its the most effortles throws that are the best. And when our sprint coach coaches us, he wants us to feel like we run effortlessly. So even thought you feel like you really run fast and put everything you got into it, you still might be able to run faster more relaxed and fluent.

adarqui · « **Reply #1252 on:** August 18, 2010, 03:40:49 am »

Quote from: Flander on August 18, 2010, 03:32:14 am

Quote from: adarqui on August 18, 2010, 03:22:15 am
Quote from: Flander on August 18, 2010, 03:01:52 am
Thats a nasty workout. No womder your legs are fried.

ya the brownie didn't help any either.. i need to get really strict about eating junk, i mean, i rarely eat it, but when i do, it kills me.. good quality ice cream is fine.. but brownies and crap like that murders me.. so i have to just keep it to good quality ice cream and that's it

Quote
You would be able to run a sub 60 400 Im thinking.

ya im definitely confident i could sub 60.. when i'm fresh i have alot more pop when sprinting, and i've run fatigue 1:06 and 1:09 after 4 400's.. alot of "pop" lost..

i definitely need to maintain my hamstring work though, it seems if i go more than 3 days without it, i don't feel them in my 400's and i have alot less "pull"..

glutes/hams are important for me in terms of sprinting, i mean, naturally i have 0 hamstring/glute strength it seems.

peace!

That feeling might be important, but I think you should try and record times with and w/o that feel. I mean, when I throw, its the most effortles throws that are the best. And when our sprint coach coaches us, he wants us to feel like we run effortlessly. So even thought you feel like you really run fast and put everything you got into it, you still might be able to run faster more relaxed and fluent.

well ya but, when i have that feel, i can run more relaxed.. i just get more distance per stride when I have that pop, so it shaves alot of time off my 400's.. having that feeling means each plant per stride feels stronger too, i just feel like im floating.. when im drained/not firing 100%, i feel that my plants are more mushy etc..

bottom line, i just got to keep putting alot of work in.. running 400m's is still a chore for me, so is jogging.. i need to put in so much work that it's no longer a chore ;f

peace man

Flander · « **Reply #1253 on:** August 18, 2010, 03:59:37 am »

Yeah no doubt you need to work. But thats not a problem. Youre a worker.

And no doubt at all that you need strong hamstrings. What you write sounds good and Im not saying its wrong, just that timing the same distance with different feels will tell you whats the most effective.

Anyways, could be cool if you could try and run at a meet. Always gives a psyke, either positive or negative. And then you have something to compare to next year.

adarqui · « **Reply #1254 on:** August 19, 2010, 05:10:19 am »

busy day today, was hardly home..

8/18/2010

bw = 164 (WTF!!!! hah)
soreness = a bit of hamstrings/upper calf
aches/injuries = not much

workout #1: quick dunk session
- jumped shitty for the most part, hit a few 33-34's
- got one nice make, other two makes were lame

went to dinner etc..

workout #2: jog, humidity was insane
- 4.5 mile jog
- toast.... legs felt HOT, was nutty.. found a sprinkler at a bank, drank out of it.. lol
- walked 2 or so miles, got a water fountain, recharged a bit
- ran 1.5 or so miles home
- 8 miles total

PoPe · « **Reply #1255 on:** August 19, 2010, 06:12:05 am »

Quote from: adarqui on August 19, 2010, 05:10:19 am

xD

Zetz · « **Reply #1256 on:** August 19, 2010, 03:53:38 pm »

400m is an interesting distance. Have you ever tried using track spikes for it?

adarqui · « **Reply #1257 on:** August 19, 2010, 04:20:07 pm »

thanks pope!

Quote from: Zetz on August 19, 2010, 03:53:38 pm

400m is an interesting distance. Have you ever tried using track spikes for it?

nope.. only track i've run a 400 on is this shitty pavement track.. i could probably actually run on it with spikes, i'd rather go to a nice 'collegiate rubber track' to use spikes though, will be fun.

peace !

cowed77 · « **Reply #1258 on:** August 19, 2010, 09:07:50 pm »

yea, when i was in track in my sec school days, we had spikes, and training in them was awesome.
pity i wasnt too into it back then, i reckoned i would've done alright...

would rather play king of fighters at the video arcade LOL!

adarqui · « **Reply #1259 on:** August 19, 2010, 09:15:35 pm »

Quote from: cowed77 on August 19, 2010, 09:07:50 pm

yea, when i was in track in my sec school days, we had spikes, and training in them was awesome.
pity i wasnt too into it back then, i reckoned i would've done alright...

would rather play king of fighters at the video arcade LOL!

lol!

i didn't even really know what track & field was when i was in h.s., all i did was play basketball/watch boxing etc.. wish i would have gotten into it back then also.

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