Adarq.org

Norman also just became the second man ever to go sub 10 1000, sub 20 200 and under 44 to the 400. That's INSANE to be that elite across all 3 distances.

but


be.


careful.

Absolutely gonna try. To keep myself from being, well, myself, I'm going with a couple buddies on Monday after work. They'll literally remove me from the gym if necessary lol

Not yesterday when it happened or the day before but yes they are routinely in my programming.

FWIW I don't think anything could have prevented this. I was done with my sprint work and my daughter wanted to race me lol so one more I did. The foot strike was just weird. Idk if it caught the grass weird or what but it was an instant pop on the foot strike.

Was able to get into the PT this morning before work. Looks like it's a small tear about 4" above the knee so not near any muscle belly insertion point (good I think?) and on the middle band of muscle (there's 3/4? muscles to the hamstring). We ran through some tests to check flexibility (not much lol) then did some a stim to break down the fibers in the right direction and some cold electro therapy to stimulate some healing. Finished with some dry needling (FUCKIN HATE) to relax the nerve bundles and that made it FEEL a ton better. Now at work and the ibuprofen is wearing off its much more tender. 3 more PT sessions next week and we're reevaluating. Fingers crossed.

Long ass day yesterday so I lifted tonight instead.

Felt great in warmups. Bouncy some what. ATG style lunges and some good mornings along with calves and a lot of core work. Ended up with some hang cleans and got my first 205lb HC. Not bad.

In other notes refusing to step on a scale for a few.more days lol

I was looking at that site last week! Your thoughts on accuracy in regards to your own jumps/vids?

Monday night! Let's crank this back up again!

Was slightly lethargic arriving to the gym after work but woke up nicely during warmups and ended up having some good depth and box jumps to finish off warmups.

Still using a modified ATG style workout so worked up to some Patrick stepup(downs) up to 225x10 and some Jefferson curls with 55s. Surprised myself that I am basically close to where I was pre Q. Hit some core work and assy movements then squatted up to a 365 pause single and a 3x5 at 315 for backoffs. Definitely stronger than the last 365 so good thing there.

BW was 195.2 lbs sadly. Gotta get that down!

Dead AF after a double.... Managed 365 deadlift raw and 425 with straps only. Felt like my glutes aren't firing maximally at all. So I did some KB swings, assisted Nordics and hypers to hammer them and finished with some core.

Definitely going to be a PC dominant block for the next few weeks I think.

The gym is back open!!!!

I won't lie, I slacked hard for a bit the first few weeks and gained some "quarantine weight" before saying F this and pulling the treadmill out of the basement. I can't run on the treadmill so I started doing some longer incline walks to burn some cals then added some BW exercises at the end. After a week of that I busted out the spikes and did some track work in the backyard. Weight is back down around 195ish. I plan to test my "max" squats and deadlifts tonight at the gym. If I'm super deficient in one areaill modify my old training block to accentuate that area.

Kinda falling back in love with sprinting as well. I need to get on a real track and see where I'm at time wise. I had the woman hand time a couple 40s the second day of sprints and they weren't awful but better than expected I guess. She started the stopwatch on my "first movement" and stopped it as I passed her. Clocked a 4.41 as the fastest (3rd attempt) but given reaction times and other factors I figured it closer to a 4.75+/-. So not awful. I'm incredibly slow out of the gate it feels and as I stride out around 20yards I can "feel" like there is another gear but I can't quite click into it. Something to work on as I plan to hit some shorter sprints (<100 yards) 2x a week.

Will update later tonight! So excited!