Adarq.org

BODYWEIGHT- 90.5KG

SORENESS-
Hamstrings
Glutes
Groin
Calves/Achilles

MENTAL STATE-
Good. I was thinking about running all day at work today but physically my body was a bit banged up. I did step up the volume a bit this week (extra 8x100m) as well as heavier poundage and an extra set of front squats. I trained upper body yesterday but the only thing I feel was my lower body.

TRACK-
Stretch/Warm Up

1x200m- 28 seconds
Felt more tired than usual after this.
6 minutes rest
1x200m- 31 seconds LOL! Fkn pathetic.
I was actually feeling really sore as well but I was pissed off so I rested for 15 minutes than ran a 150.
150mx1- 20.8

Absolutely horrible session. I came i planning to do 3 sets of 200m with 6 minutes rest and than 6:30 minutes rest. My body just didn't want to do it. Mentally I was looking forward to this and I was even thinking of doing a 4th set with 10 minutes rest. But obviously my body just didn't want to corporate. Did the 150m and my body just didn't want to move.

GYM-

Front Squats-

40x4
60x4
70x4x3
60x5

I'm not going to the gym or running tomorrow I'm just going to rest.

Apart from the increased volume the only other factor I can think of is sleep/nutrition. I got 6 hours sleep and 7 hours sleep respectively on the 2 nights before this session. Optimally I should be getting 8-9 so I'm going to go to sleep earlier. Diet as well since I'm desperately trying to lose weight all I ate yesterday was 2 cans of tuna, a couple of bannanas, a small piece of chicken thigh and a protein shake. Today all I had at work was 2 cans of tuna and a couple of bananas. On the days I run I'm going to start eating some more carbs during my lunch. So with my tuna I'll just eat a couple of pieces of cheese on toast as well. I know it's pedantic but I really just want to get back into shape and be where I used to be.

Edit- With that said it took me 2 years to self-destruct myself into the skinnyfat Michelin man and I've only been back training for a month so I'm not panicking yet. Already lost 4% bodyfat and 3 inches off my waist just in the past month so realistically I'm progressing well.

sub-optimal sleep will obviously affect you but not as much as calorie restrictions. One day of calorie restriction might not be enough to cause too much of an impact, but subsequent days can kill your will to push yourself. Simply don't have any fast burning fuel in the gas tank. For important sessions where you care about your numbers, you have to fuel up (calories + hydration) good the day before.

I have ALOT of experience with calorie depleted sessions (dunking, running, lifting, etc). The real key is to acknowledge it early and not care about the numbers. You can still work on technique and go sub-max to get some work in. But even attempting max effort can be pretty impossible & take much longer to recover from.

I used to love dunking when very hungry.. I'd go without food for 6-8 hours or so (and just drink milk+coffee 30min before) to get this hungry-light-jittery-ampd feeling. However, the day before, i'd eat ALOT. So there are some tricks you can play but legitimate calorie depletion is only going to make you much less powerful.

you probably know that, but just stating it in case. If fat loss is such a primary goal right now, expect extremely zig-zag performance.

pC mutumbo!

Quote from: adarqui on November 24, 2015, 09:33:26 am

sub-optimal sleep will obviously affect you but not as much as calorie restrictions. One day of calorie restriction might not be enough to cause too much of an impact, but subsequent days can kill your will to push yourself. Simply don't have any fast burning fuel in the gas tank. For important sessions where you care about your numbers, you have to fuel up (calories + hydration) good the day before.

I have ALOT of experience with calorie depleted sessions (dunking, running, lifting, etc). The real key is to acknowledge it early and not care about the numbers. You can still work on technique and go sub-max to get some work in. But even attempting max effort can be pretty impossible & take much longer to recover from.

I used to love dunking when very hungry.. I'd go without food for 6-8 hours or so (and just drink milk+coffee 30min before) to get this hungry-light-jittery-ampd feeling. However, the day before, i'd eat ALOT. So there are some tricks you can play but legitimate calorie depletion is only going to make you much less powerful.

you probably know that, but just stating it in case. If fat loss is such a primary goal right now, expect extremely zig-zag performance.

pC mutumbo!

Thanks for the response. Fat loss is my primary concern atm so I guess I can just expect some erratic training sessions every now and then. But it’s good to know about loading up with calories the day before. I’m also similar in that I don’t like eating a lot on the day where I have to train. If it’s going to the gym than I’ll eat a lot or rugby training, but in regards to running or playing basketball the lighter my stomache the better. Same as game days for rugby.

I’m thinking of making Saturday’s a test day (meets are on Saturday’s when I start competing again) so I’ll load up on calories on the Friday and then just have a light breakfast/coffee before my test days.

nice! that sounds good.

It was a bad training session, but in the long run I think this is sort of a blessing in disguise as I’ve just learnt a bit more about nutrition. I’m enjoying my rest day today

BODYWEIGHT- 90.5KG

SORENESS-
Calves/Achilles

TRACK-
Stretch/Warm Up
I modified my Warm Up a bit, which seemed to help.
I'll stick with this from now on just to keep some consistency.

1x200m- 28 seconds
5:30 minutes rest
1x200m- 28 seconds
Nice.
10 minutes rest-
1x200m- 30.6 seconds

GYM-

Lying Leg Raises-
15x2

Roman Chair Crunch-
10x2

Assisted Pull Ups-
11,11,10,10

Dips-
bwx5

I had planned to do squats but than I want to run again tomorrow so I'll do squats tomorrow after running or my legs will just feel slow and heavy.

man i'm slow, that's less than a second (or just over a second if you take the high end and add the 0.3 for HT) off my FAT PR.

man i'm slow, that's less than a second (or just over a second if you take the high end and add the 0.3 for HT) off my FAT PR.

What was your fat pr?  Your 60m was no greater than 8 when i trained w you, so im giessing no worse than 12.5 unless you had a bad race...

A second is a lot!

sub-optimal sleep will obviously affect you but not as much as calorie restrictions. One day of calorie restriction might not be enough to cause too much of an impact, but subsequent days can kill your will to push yourself. Simply don't have any fast burning fuel in the gas tank. For important sessions where you care about your numbers, you have to fuel up (calories + hydration) good the day before.

I have ALOT of experience with calorie depleted sessions (dunking, running, lifting, etc). The real key is to acknowledge it early and not care about the numbers. You can still work on technique and go sub-max to get some work in. But even attempting max effort can be pretty impossible & take much longer to recover from.

I used to love dunking when very hungry.. I'd go without food for 6-8 hours or so (and just drink milk+coffee 30min before) to get this hungry-light-jittery-ampd feeling. However, the day before, i'd eat ALOT. So there are some tricks you can play but legitimate calorie depletion is only going to make you much less powerful.

you probably know that, but just stating it in case. If fat loss is such a primary goal right now, expect extremely zig-zag performance.

pC mutumbo!

I can jump pretty high and run decently fast in short distances despite a full 24 hour fast the day before... i figure being 10bs less or so makes up for the lack of cals...

But i absolutely cant squat...  if i feed heavy the day before vs fast my squat can vary by easily 50lbs... other lifts suffer but not nearly like squat...  have you experienced this?  Any idea why?