Adarq.org

Quote from: adarqui on December 13, 2017, 01:35:13 pm

Quote from: LBSS on December 13, 2017, 12:02:51 pm

if that dude is legit built and lean, then haters gonna hate, lol 

yup..

Quote

it's like adarq driving internet people insane with quarter squats back in the day. it was working for him, so he gave no fucks.

yup x 2

there's some beauty in being 'dumb' and simply training hard/heavy.. IMHO, it's a decent recipe for success. Another reason I wouldn't knock partial ROM routines, especially if it looks like it's working for someone. There's even more beauty in being intelligent and training hard/heavy using ROM's that give you the most results.

People hated my half squats with a passion.. my 225 x 45 off pins @ ~150 lb has tons of dislikes, r u kidding me? LMFAO. That's impressive AF and that's a fact. But the ROM really annoys people. I think if you find yourself genuinely annoyed with someone elses ROM, you need to "realize it" and then try to snap yourself out of letting it get to you. I mean my brain does stuff like that all the time and I tell it to STFU.

5 plates without a warmup sounds like a bad idea, but maybe he watched my "resting max" training videos? I'd never do that stuff again, that's for sure.. it was a combined success/failure experiment, just too mentally taxing to go from 0 to max (5RM) on squat.

The walking into the gym smoking thing is pretty funny tho.. tons of water fountain breaks sounds like a good thing, guy is recovering and getting in some h2o.

Gyms are great.. Haven't been to one in a long time but, really feels like you are out on a safari watching animals do weird shit.

Anyway, giving no fucks is great. Props to any1 who gives no fucks.

I don't watch much bodybuilder videos because bodybuilding isn't my thing. Personally I believe if you ever want to be a successful bodybuilder you've got to juice. I see natural bodybuilders that are meticulous with their training/diets and honestly with a shirt on they barely look like they lift because they don't have size. Without getting side tracked when I do watch bodybuilders train all the top ones are using heavy weight. Look at a Branch Warren video. His form is far from textbook but probably just the sheer power that you need to produce to move those weights is what produces the muscles (aside from the pharmaceuticals and CNS).

As for the water nothing wrong with drinking it but surely he'd think maybe it's easier just buying a 2 Litre bottle of water for $1 and using that as a drink bottle instead of always coming to the gym with nothing. Not a hater just an observer 

Quote from: Coges on December 14, 2017, 03:02:19 pm

15/12/12
Strength session- 75% week

Basically no warm up.

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5

Bench-
bar x 10, 40 x 5, 62.5 x 5, 5, 5

Wide grip RDL- 60 x 10
DL- 80 x 5, 5, 5

Got out of bed and to the gym ok this morning but pretty much phoned it in. Got all the mandatory stuff done then got out. I'm operating at a pretty easy level right now as I build this base but I'm looking forward to testing my maxes after the next two weeks to get a proper idea of where I'm at. The consistency has been good this week as I haven't missed a session but now need to add back in a proper warm up and my stretching/SMR too.
 
Funny how much my squat form improved though when the two crossfit chicks in booty shorts turned up during my second set 

hah. 100%.

happens with running too.. posture improves instantly and you run faster, always worth taking note when that happens too, so you know what to do when the females aren't around. lmao!

Quote from: Coges on December 16, 2017, 12:07:33 am

16/12/17
LISS (30-120mins)

Strava says- 7.6km @ 5:21 /km
Garmin says- 6.49km @ 6:28 /km

Not sure which one to believe. I tried to replicate the run on mapmyrun and it was somewhere inbetween so idk.  I did run fairly quick but was never really out of breath. It was hot though and the legs gave out first. Still finding my feet with running and trying to maintain a steady pace. I find the slower I try to run the harder it is and the worse my legs feel. Getting there though.

damn that's weird.. that's a huge distance discrepancy. When in doubt, always trust Garmin, is my stance. Also, I imagine you have garmin linked to strava? If so, they should be nearly identical. If you are using the strava app, then for sure don't trust it over the garmin. I've seen some runs people have done with the app, when I ran with them, and the app seemed off but still in the ballpark.

what kind of garmin do you have again?

regarding the slower running being harder thing, I get what you're talking about there. I used to feel way worse than I do now, when running slow. As my efficiency/strength/fitness has improved, running slow has also improved (feels so easy/relaxed/soft/bouncy, it's mind blowing sometimes).

One great example is how I used to avoid long warmups before important runs/speed etc. I felt as if by running 1-2 slow miles (like most of these experienced people do), my legs would feel worse etc, which they did at the time. I'd lose alot of "pop" in my first mile. So i'd just do some progressive strides and then race/speed session. Now, my warmup is like ~30 minutes before my speed sessions: 1 slow mile, strides, ~800m, strides, relax, go hard. I've been doing that before speed, and my last mile race PR. So the light running is no longer taxing/hard anymore, that's for sure. Instead, I actually feel faster. So I think that has alot to do with overall fitness related to running. It's why these experienced/successful guys can run ~3 miles before a race (mile, 5k, half marathon etc), and it only helps them, not hurts.

TLDR: when slow running eventually feels "great", then that seems to be a good sign.

#runclub #nohashtagfeatures

pc!!!

w/r/t "trying to run slower": like you i'm still very much at the beginning of running training. the best thing for me is, at least 80% of the time, to not think about pace at all. settle into a comfortable cadence, whatever that means that day, and go with it. i don't try to run at any particular speed. if my experience is any indication, you'll speed up over time without meaning to. i started out in august/september at 5:12/km for 4 km as a natural pace on the roads and last night ran 4:34 for 5 km. that's a nearly 40-second improvement, with little noticeable difference in workout-to-workout effort,* in three months.

so my recommendation is just not to fuss about pace at all while you're running. it'll take care of itself.

*i did kick a bit at the end of the run last night, when it was clear that i could get under 23:00 if i wanted to. but i wasn't gassed, still very much a training run.

Quote from: Coges on December 18, 2017, 05:50:52 pm

Quote from: LBSS on December 18, 2017, 02:36:20 am

w/r/t "trying to run slower": like you i'm still very much at the beginning of running training. the best thing for me is, at least 80% of the time, to not think about pace at all. settle into a comfortable cadence, whatever that means that day, and go with it. i don't try to run at any particular speed. if my experience is any indication, you'll speed up over time without meaning to. i started out in august/september at 5:12/km for 4 km as a natural pace on the roads and last night ran 4:34 for 5 km. that's a nearly 40-second improvement, with little noticeable difference in workout-to-workout effort,* in three months.

so my recommendation is just not to fuss about pace at all while you're running. it'll take care of itself.

*i did kick a bit at the end of the run last night, when it was clear that i could get under 23:00 if i wanted to. but i wasn't gassed, still very much a training run.

This is pretty much exactly what I did for that run. I had the watch running but just put it back on on the time and didn't even look at it for the first 20 mins. My natural pace is quite fast and I'm trying to stay in that 120-150 bpm zone so I keep talking to myself every now and then to make sure I'm not going to fast. If I can hold a conversation with myself then I'm ok haha. If I ran 7k at 6m/km pace then I'm pretty happy as I wasn't pushing it.

I am noticing that squatting 3x per week, swimming, riding and running definitely leave the legs in a fatigued state though #captainobvious

x2 to lbss! agree bigtime there. I've done most of my running without looking at my watch: in most of my workout posts you'll see "no watch" etc, that's just going by feel. I prefer it. Lately i've been using my watch more though, because i'm trying to "hold on" to certain paces. But when i'm running light, recovery, warmup, cooldown etc, definitely no watch. I didn't look at my watch in either of my last two races either (mile & 5k). I definitely prefer it.

also ya, all of that combined stuff will take its toll, especially now.. eventually you can adapt to it for sure, and feel really good. If you want to feel good with it, just need to keep it up consistently and occasionally throw in unplanned rest days when you really need it. The good thing about training while always being somewhat fatigued, is after 1-2 days rest you really rebound hard out of it (generally). When the fatigue starts really ruining workouts though, time for some unplanned forced rest.

pc!!