Author Topic: A Journey to Running Fast and Jumping High  (Read 847743 times)

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LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #750 on: November 10, 2015, 05:31:38 pm »
+1
why.

the fuck.

did you do 2x6.

struggle.

and then add weight.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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vag

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Re: A Journey to Running Fast and Jumping High
« Reply #751 on: November 11, 2015, 06:36:24 am »
0
also,

why.

the fuck.

not only you added weight while you struggled in the first two sets.

but you also went to use 40s from 35s while you have 37.5s available too.

Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #752 on: November 11, 2015, 11:54:49 am »
0
also,

why.

the fuck.

not only you added weight while you struggled in the first two sets.

but you also went to use 40s from 35s while you have 37.5s available too.

I decided to use your recommended method of 2 x 6 for 35kg then 1 set of 40kg. I did mention previously I had access to 37.5kg.

why.

the fuck.

did you do 2x6.

struggle.

and then add weight.

I thought this was the progression after being able to do 3 x 6 @35kg to progress to 40kg.

But I was wrong, but I don't understand something, I completed 3 x 6 at 35kg, which means I will move up to 37.5kg and struggle and not make 3 x 6, then I would have to go back, isn't this repetitive and how does one progress from this. Can't I just do 37.5kg 3 sets of as much as I can do until when I reach 6 reps then progress to 40kg.

Also I sprained my rectus femoris near the top, so will miss tomorrows workout.
« Last Edit: November 11, 2015, 12:02:00 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Dreyth

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Re: A Journey to Running Fast and Jumping High
« Reply #753 on: November 11, 2015, 12:07:49 pm »
+1
I completed 3 x 6 at 35kg, which means I will move up to 37.5kg and struggle and not make 3 x 6, then I would have to go back, isn't this repetitive and how does one progress from this.

Um...

Can't I just do 37.5kg 3 sets of as much as I can do until when I reach 6 reps then progress to 40kg.

Yes!
I'm LAKERS from The Vertical Summit

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #754 on: November 11, 2015, 12:57:00 pm »
0
I completed 3 x 6 at 35kg, which means I will move up to 37.5kg and struggle and not make 3 x 6, then I would have to go back, isn't this repetitive and how does one progress from this.

Um...

Can't I just do 37.5kg 3 sets of as much as I can do until when I reach 6 reps then progress to 40kg.

Yes!

Great, thanks for confirming this.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

vag

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Re: A Journey to Running Fast and Jumping High
« Reply #755 on: November 11, 2015, 01:28:30 pm »
+2
Yes, since you completed 3x6@35kg at the previous workout you had to up the weight at last set as we planned. Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third, even if previous time you did 3x6 easier. But ok, let's say you had to up the weight at the third set. Why use 40 when you have 37,5? That makes no sense at all. Increments in weight should be the smallest possible.

Think of this, classic example, if you advance 2,5 kg per MONTH , in 1.5 years you will have advanced... 45kg!!! Don't be impatient and ruin progress, make small steps, let it happen gradually. You would have served yourself MUCH better at that last set if you did 5-6 reps with 35kg or 3-4 reps with 37.5kg than 1 with 40kg that you did.

No big deal though, next time ;)
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #756 on: November 11, 2015, 01:41:37 pm »
0
Yes, since you completed 3x6@35kg at the previous workout you had to up the weight at last set as we planned. Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third, even if previous time you did 3x6 easier. But ok, let's say you had to up the weight at the third set. Why use 40 when you have 37,5? That makes no sense at all. Increments in weight should be the smallest possible.

Think of this, classic example, if you advance 2,5 kg per MONTH , in 1.5 years you will have advanced... 45kg!!! Don't be impatient and ruin progress, make small steps, let it happen gradually. You would have served yourself MUCH better at that last set if you did 5-6 reps with 35kg or 3-4 reps with 37.5kg than 1 with 40kg that you did.

No big deal though, next time ;)

Thanks
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #757 on: November 17, 2015, 11:34:20 am »
0
Date: 17/11/2015
Soreness: right quad a little
BW: 64.3kg

Condition: wet track, wind from side low/medium. My quads feel healed from the sprain I had on tuesday.

Warm up
   same

Workout
  reverse calf raises

  60m sprints alt lead leg, stand start
     1. 8.19   Left Lead leg   Wind from side - Rusty, little pain in my body during run to get the muscles loosened up nothing to worry about, just rust.
     2. 7.97   Right Lead leg  Wind from side  - felt much better
     3. 8.00   Left lead leg - so annoying I click the button but when I stop running I see it is still running 9,10,11, so I am going to assume it was probably around 7.9 to 8.1
     4. 8.21   Right Lead leg - such a let down.

   Ankle hops 2 x 8
   Tuck Jumps 2 x 8
   
   BSS
     - 0kg x 3
     - 20kg x 5
     - 35kg x 2 x 6 - it was quite easy for my right leg until the last rep, then went onto the left leg straight away, which was a bit struggle, towards the 3rd rep, then on the second set it was quite amount of struggle.

   Single Leg Romanian Deadlift
     - 0kg x 3
     - 35kg x 2 x 6  - some struggle so decided to not attempt 3rd set also time was running out quickly.

    It was comfortable as my quad was nice and a little fresh after the running, so the lifts were nice and controlled, just need to focus on controlling motion more, contract core and other muscles throughout movement sometimes I lose the focus and drop the weight.

Cool down
   stretch (quads, hamstring, calf)
   walk back

Rating: 6/10
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

vag

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Re: A Journey to Running Fast and Jumping High
« Reply #758 on: November 17, 2015, 11:36:39 am »
+1
Why did you skip the third sets once again?
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #759 on: November 17, 2015, 11:38:17 am »
0
Why did you skip the third sets once again?

I thought from what you said:

Quote
Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third

If 2nd set was a struggle, I do not have to attempt third set. Also ran out of time.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: A Journey to Running Fast and Jumping High
« Reply #760 on: November 17, 2015, 11:39:56 am »
+1
drop weight and do the third set. time under tension is important.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #761 on: November 17, 2015, 11:41:05 am »
0
drop weight and do the third set. time under tension is important.

Oh I see.

So something like, 2 x 6 @35kg if struggle do third set  32.5kg x 1 x 6
if less struggle do 2 x 6 @35kg then 1 x 6 @ 37.5kg.

Thanks.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

vag

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Re: A Journey to Running Fast and Jumping High
« Reply #762 on: November 17, 2015, 11:56:28 am »
+1
LOL, look at my post that you quoted, i said that maybe some days you can not UP the weight, never did i say to skip sets.

Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third, even if previous time you did 3x6 easier.

On the contrary, look how many times i tried to ephasize to you NOT TO CUT SETS:

From the next time you go to the gym and FOREVER, do at least 3 sets that consist of at least 6 reps for each leg.

You got that right. NEVER sacrifice form/ROM over weight. The exercise is BSS, not half BSS, you have to execute it properly at legit ROM.
Also don't cut sets/reps short like you did in the past. Like doing 6-4-4 or 6-6. Do 3 sets of 6 good reps. Better to go a bit too light than too heavy on the beginning.
If i were you i would go back to 35, if you can do 3x1 with 40kg i doubt you will do 3x6 with 37,5kg. Reset yourself, go to 35 or 32,5, then advance from a solid base.

Also don't cut sets/reps short like you did in the past. Like doing 6-4-4 or 6-6. Do 3 sets of 6 good reps. Better to go a bit too light than too heavy on the beginning.

    BSS @ 0kg x 5, 20kg x 6 easy, 37.5kg dumbells x 2 x 6 each leg
     
   Single leg romanian deadlift 0kg x 5, 37.5kg x 2 x 6

:ffffffuuuuuu:


That is it, you have to be patient.  Don't improvise, don't cut set, don't cut reps, don't add too much weight, don't do half reps.
Follow the above plan TO THE LETTER and be sure you will thank me later. Well not me, i didn't invent progressive overloading, i am just trying to teach it to you right ;)

This is 4 posts in the last 20 days about not cutting sets, plus another one encouraging you to stay consistent with it the only time you got it right.
And you go to gym and skip sets again.
Give me a break.
 8)
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

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Re: A Journey to Running Fast and Jumping High
« Reply #763 on: November 17, 2015, 12:20:53 pm »
0
LOL, look at my post that you quoted, i said that maybe some days you can not UP the weight, never did i say to skip sets.

Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third, even if previous time you did 3x6 easier.

On the contrary, look how many times i tried to ephasize to you NOT TO CUT SETS:

From the next time you go to the gym and FOREVER, do at least 3 sets that consist of at least 6 reps for each leg.

You got that right. NEVER sacrifice form/ROM over weight. The exercise is BSS, not half BSS, you have to execute it properly at legit ROM.
Also don't cut sets/reps short like you did in the past. Like doing 6-4-4 or 6-6. Do 3 sets of 6 good reps. Better to go a bit too light than too heavy on the beginning.
If i were you i would go back to 35, if you can do 3x1 with 40kg i doubt you will do 3x6 with 37,5kg. Reset yourself, go to 35 or 32,5, then advance from a solid base.

Also don't cut sets/reps short like you did in the past. Like doing 6-4-4 or 6-6. Do 3 sets of 6 good reps. Better to go a bit too light than too heavy on the beginning.

    BSS @ 0kg x 5, 20kg x 6 easy, 37.5kg dumbells x 2 x 6 each leg
     
   Single leg romanian deadlift 0kg x 5, 37.5kg x 2 x 6

:ffffffuuuuuu:


That is it, you have to be patient.  Don't improvise, don't cut set, don't cut reps, don't add too much weight, don't do half reps.
Follow the above plan TO THE LETTER and be sure you will thank me later. Well not me, i didn't invent progressive overloading, i am just trying to teach it to you right ;)

This is 4 posts in the last 20 days about not cutting sets, plus another one encouraging you to stay consistent with it the only time you got it right.
And you go to gym and skip sets again.
Give me a break.
 8)

I misunderstood what you said. But now it makes sense.
but there will be time where I will skip a set because I do not have enough time to do 3 sets for it but if I do have time I will certainly do it.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

vag

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Re: A Journey to Running Fast and Jumping High
« Reply #764 on: November 17, 2015, 12:28:59 pm »
+1
Yes, it is all fine man, not mocking or yelling at you, just trying to get you to do it right.
Sometimes when you don't have time it is fine. But even then, if you ask me, do the so-called drop-set. That means almost no rest and use half the weight, do as many reps as you can. So if no time for a proper rest third set ( like 2-3 minutes or whatever you use ) drop down the 35kg DBs, pick up 18-20kg DBs and do as many reps as you can with each leg, should be around 15.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?