Adarq.org

 

1 April 2014

Bodyweight@session : 89kg , again??? 
Soreness : quads still tight, hamstrings and glutes sore
Injuries/aches :  none

SPRINTS & JUMPS SESSION

-10' dynamic warmup

TEMPO RUNS:
5x50m @ 80%
3 mins rest
5@80m @ 80%
-Was starting every minute in both sets. Movement efficiency not there of course. I was going 80% but felt i would trip if i pushed more.

ME JUMPING:
SVJ : 24'' to 25''
Dropstep : 26'' to 27''
1-step DLRVJ : 27'' to 27,5''
2-steps DLRVJ : 27'', one ~28,5''
-A bit lower average than Saturday. Damn, and i thought it was as low as it gets. Tied best height though.
Supposedly won the right to do full runup DLRVJs but legs felt too tired by then so called it a day. No rush.

Keep up with the sprints... in fact, I would make them a priority if I was you. They have so much potential of teaching you how to "lock" your muscles quickly and efficiently... not to mention the explosive adaptations.

Haha yeah... those videos of you jumping keep coming into my mind and keep reiterating how much you need this type of stimuli.

4 April 2014

Bodyweight@session : ???
Soreness : none? just some overall legs stiffness feeling
Injuries/aches :  shin splints, even more reduced

45 minutes of stretching and foam rolling  legs.
Everything was so tight, to the point of hurting when stretched. I am such a dick, i do recovery stuff only when injured.
Must do it more often. I know in the end i won't do it but at least i am saying i must! 

5 April 2014

Bodyweight@session : 88,5kg
Soreness : none
Injuries/aches :  none

SPRINTS:
3x50m@100% , best was 9 seconds.
3x80m@100% , best was 13 seconds.
-Pathetic times, even for running on dusty gravel wearing kobes.

ME JUMPS:
SVJ : ~25''
Dropstep : ~27''
1-step DLRVJ : 28'' - 28,5''
2-steps DLRVJ : 28'' - 28,5''
-Feeling more reactive but no juice, i guess the ME sprints prior to this tired me too much.

DUNKS:
3 full runup attempts at 9'6'' rim.
Landed one, back-rimed two.
Wat, WAT!
 
HIGH BAR FULL SQUAT:
8@90kg
7@90kg ( +1 rep )
-Very hard. Legs exhausted from sprints and jumps.

DIPS:
5@BW
5@BW
5@BW
-Wanted to do 2x8 but kept failing 6th rep so did 3 sets. 2nd time in my life doing them, couldn't expect something better.

CHINUPS:
8@BW+10kg ( +2,5kg )
7@BW+10kg ( +2,5kg ) , ( -1 rep )
-Most i have ever chined, relatively and absolutely ( previous bests were [92+5]kg absolutely and [88+7,5]kg relatively ). So yep,
Estimated 1RMs from 10@[92+5]kg of the past still higher though.

STANDING 'LANCE CALVES RAISES' ( explosive DL eccentric, slow SL concentric ):
10@BW+45kg each leg ( +2,5kg )
10@BW+45kg each leg ( +2,5kg )
10@BW+45kg each leg ( +2,5kg )
-Nice.

ABS COASTER MACHINE:
20@BW+7,5kg front ( +2,5kg )
20@BW+7,5kg left ( +2,5kg )
20@BW+7,5kg right ( +2,5kg )
-Nice.

8 April 2014

Bodyweight@session : ~88,5kg
Soreness : a little sore hamstrings/glutes/calves
Injuries/aches :  none

SPRINTS & JUMPS SESSION

-10' dynamic warmup

TEMPO RUNS:
5x80m @ 80%
3 mins rest
5@80m @ 80%
-It was run ~15 seconds - walk 45 seconds - restart.

4 minutes rest

ME SPRINTS
1x100m : ~16 seconds
5 minutes rest
1x150m : ~26 seconds
7 minutes rest
1x200m : ~38 seconds
-I am running on a 80x50 football field, so 100m has 1 turn, 150m and 200m have 2 turns.
I don't really care for sprint times themselves, i am using tempos & sprints to improve overall fitness and burn some fat.
I do want to track progress though, so i will be timing those every week.
T0ddday, if you are reading this, any conclusions ( besides the obvious that i am slower than an old fat tortoise ) / comments ?

5 minutes rest

ME JUMPING:
SVJ : 25,5'' , 2014 best 
Dropstep : 28''
1-step DLRVJ : 28''
-Didn't do more steps as i could not improve. Good heights though, especially considering the ME sprints prior.
The 'voluntary force' jumps (SVJ and dropstep) felt good, the 'reactive' ones (1-step) not, could not absorb force at the plant, legs felt jello.

No , it was all out and it was 16 seconds, it just probably does not translate to a 16 seconds 100m dash on track.
Consider those sprints are:
-Hand timed.
-Standing start.
-Holding mobile on hand while running.
-Running on terribly slippery gravel.
-Even 100m includes a turn ( because of the field dimensions ), and it is not a soft oval turn, it is 90 degrees.
-Finishing time is not accurate, i either have to cut pace so i can press stop at finish line OR i just raise the phone and look at the time.

I do plan to go on track and get a stopwatch and/or video to get more accurate measurements, but it is too early for that yet, this was just the 3d time sprinting after 1 year of absence.

That is why i said i don't care about the measurements themselves. It was something around 16 seconds for something around 100m.
I am more interested about what the correlation with the other times say. ( 26s 150m - so 10s for the 100-150 and 38s 200m , so 12s for the 150-200 and 22s for the 100-200 in total ).
The inaccuracy in track-time-correspondence is still there in all those measurements, but the circumstances were the same so the relative differences can tell something about speed endurance or i don't know what...

Toddday???