Adarq.org

9 June 2016

Bodyweight@session : ~84,5kg
Soreness : mostly calves and VMOs, a little bit everywhere else
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #6
Gym day #2

PUSH PRESS:
5@20kg
5@30kg
3@40kg
3@50kg

DEADLIFT:
5@60kg
4@80kg
3@90kg
2@100kg
1@110kg
1@120kg
RDL: 2*8@70kg

DIPS:
6@BW
6@BW
5@BW
PUSH-UPS to failure: 20

DEAD HANG CHINUPS:
5@BW
5@BW
5@BW
CHEST SUPPORTED HORIZONTAL ROWS MACHINE: 15@40kg

Pretty well for a comeback session.

16 June 2016

Bodyweight@session : n/a
Soreness : quads, hamstrings, glutes, abductors, calves, all just a little though
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #7
Park day #1


Dynamic warmup

5 * standing broad jumps :
Best = ~2.3m, repeatable
-Great, was stuck at 2.1 for ages.
I think that is a PR. I have 2.4 recorded the first week but i think i was measuring wrong ( heel to heel, not toe to heel ). Progress anyway.

3 * 4 DL bounds :
Best = ~9.3m
-Great here too.

3 * 60m @ 100% :
-Cancelled again. Didn't feel like ME sprint. Decided to do more volume tempo.

10@150m @ 70%, starting every 2 minutes.
-Awesome. 10x150 without actual rest is no joke for me ( i don't rest in place at all, i run ~35s, walk back ~80s , restart ) . Heart rate at end of run is 170-175, at next start 145-150.
Had problems controlling intensity: At first 3 runs I was 2-3s faster than i wanted. Next one that i tried to slow down i was 2-3s slower thatn i wanted. Then fatigue kicked in so my 'faster' runs dropped to where they should be ( 35s , PR=25s ).

^^^
Thanks! I don't feel fit enough though, not even ready for jumps. If you check my log, i don't even feel ready for ME 60s. Was thinking of keeping this scheme for another 2 weeks ( till end of June ) and then switch. Mini goals for this are : 2,5m broad jump , 9,5m 4-DL-bounds and a some improvement for body composition.
Interesting about tempos tactic. I don't do that, if i start too hard i have problems relaxing, i end up going too fast or too slow. Instead, i try to start at the exact intended intensity and keep it up throughout the whole run. Makes some foggy sense in my mind that i get more training effect out of this too. I do my stride 100s ( 3 to 4 ) at what i log as dynamic warmup though.

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17 June 2016

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #7
Gym day #2


PUSH PRESS:

ATG SQUAT:
5@20kg
5@40kg
4@60kg
3@80kg
1@90kg
1@95kg
7@70kg
10@60kg
-Great! Couple of micro-milestones achieved:
1) 95kg is some kind of ATG 1RM  i think. I have been stronger, i have done 5 paused ATG reps @90kg but 95kg is the most i have squatted ATG. Strong back-off sets too.
2) Back to over 200lbs squat after quite a while.
3) Great form in each and every rep, even this 95kg near-max single was pretty solid.

DIPS:
7@BW ( +1 rep )
6@BW
6@BW  ( +1 rep )
PUSH-UPS to failure: 22 ( +2 reps )
-Strong!

DEAD HANG CHINUPS:
6@BW ( +1 rep )
6@BW ( +1 rep )
5@BW
CHEST SUPPORTED HORIZONTAL ROWS MACHINE: 20@40kg ( +5 reps )
-Strong!

Good session!

^Thanks, always feels great to start catching up.

21 June 2016

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #8
Gym day #1


HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@50kg
3@55kg ( extra set )
-Nice. Very explosive.

ATG SQUAT:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
5@70kg
3@80kg
-Nice. Legs were good for more but loaded bar on sunburned back was kinda torturing.

BENCH PRESS:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
15@50kg ( +5 kg ) , ( -4 reps )
-Very good.

DEAD HANG PULLUPS:
7@BW ( +1 rep )
6@BW
6@BW
LAT PULLDOWN: 15@140lbs ( +10 lbs )
-Good.

LEG PRESS CALF 'RAISE':
Forgot , FFFFUUUUUUUU

22 June 2016

Bodyweight@session : n/a
Soreness : chest, lats, traps, biceps (?) , abs (?!?!?! ) and a little bit quads and glutes
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #8
Park day #1


Dynamic warmup

ME JUMPS:
4*SVJ : 23-25-24-24
4*Dropstep : 26-27-27-28
4*1-step-DLRVJ : 27-28-28-26
-Decided to take t0ddays advice and phase in jumps ( instead of bounds ). If i manage to get 2 track days per week i will be alternating it.
Was rusty. Bad numbers. However it was extremely hot and also dark so i've got some hope of seeing dem numbers rise fast.

TEMPOS:
8@150m @ 70%, starting every 2 minutes.
-Did those T0ddday style too. Go hard ( 90% ) for about 10s, then relax. Times were all exactly where i wanted ( 35s ) but holy shit, that was so different.
HR... damn, over 175bpm at the end of each run. Around 150 at start of next. Maybe it was the heat, idk. Feeling kinda fresher next day too. Looks like they are easier on legs but harder on heart/lungs?

Nice!

Phasing in jumps and bounds is a great idea.  Really it's one thing I disagree with with the philosophy of many on this board - comments like my CNS isn't ready for ME jumps and bounds.  First of all, who said anything about ME?  What about movement efficiency?  Do you really think you can just drop jumps/bounds/sprints and squat for a year and go back to them and see gains?  The guy that's been doing them as background work for the last year will always win. 

Injuries aside if you want to jump high you have to jump.  The nice thing about a rim or target is you can choose a submax jump height and get movement efficiency work in throughout your training.  For me 10" is about a 28" jump.  So no matter what I'm focusing on if I really want to jump high I can include in my workout 3x5xrim touches for an easy workout.   You can also mix it up w multi rebound jumps, both plants, etc. 

Same goes for bounding with the exception of single leg bounding - which is hard to do truly submax.  But double leg bounding and alternate leg bounding can be part of your warmup if you are disciplined!  This will payoff to have this base when you actually decide to start to really push the bounds...

For the sprinting - it's much easier on the legs and really it's the way to hit times.  I mean watch Usain Bolt in the rounds of championships where the goal is to (a) win and (b) expend as little energy as possible.  Watch how he is just off his PR times for his first 60m and just coasts after - this isn't to show off - this is the way to run rounds if you outclass the field.

I know it can be hard to figure out what this intensity is - but one way to think of it is if you are running repeat 200m sprints at 30sec and a guy jumps in and does an all out 200 who has a PR of 30s... You should tie but you shouldn't be even till the end of the race...

I would consider dropping the time for the push out to a little less than 10 seconds - more like 6 seconds hard push and then cruise...

There is a physiological explanation why. Free atp and creatine phosphate are always exhausted first during a sprint... No matter how fast or slow you will exhaust this source in 5-8 seconds.   Since it's gonna run out and the next energy systems up are painful and cannot regenerate quickly you may as well use it...

24 June 2016

Bodyweight@session : n/a
Soreness : little tight calves and glutes, little sore abs and traps
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #8
Park day #2


Dynamic warmup

5 * standing broad jumps :
All 2,1m , one 2.25m
-Not good. Felt bad too.

3 * 4 DL bounds :
9.3m , 9.6m , 9.6m , two times lifetime 
-Awesome, and they didn't even feel THAT good, felt i had better bounce in me.

3 * 60m @ 100% :
-Fast and bouncy. Self hand-timed, all below 10s which is great for me, probably closer to 9.5x.

5@150m @ 70%, starting every 2 minutes.
-Decreased hard acceleration time to ~7s as advised, upped the intensity of it a bit. Incredible. I was getting 32.x going totally relaxed.
Tried to relax even more at last lap to see what would happen. I was almost walking, so slow i actually for bored, still got 36s.

that reactive/explosive p-chain power.

Thanks! Yes , my pchain is definitely much stronger than my quads, always have been.

it's the weirdest thing when they "don't feel good" but you still PR. maybe our perception of "feeling good" is just wrecked.

Well, you know, it's kinda fake. You get a PR which was not feeling PR-ish, you hype thinking what will happen if you felt 100% too, but it doesn't happen, PRs happen when they are to happen, doesn't matter how they feel.

damn nice. that's good stuff.

tbh, seems like your body is loving these sprint/reactive/jump assistance sessions.

Mind is loving them too. Constant progress, new technique stuff, lifetime PRs etc. Plus the extra motivation of body composition benefits.
With jumps and squats i am stuck at a well-below-PR level currently, it is very demotivating honestly. I am fighting through it but i am not enjoying it.