Adarq.org

Date: 28/12/2019
Soreness: none

Condition: wet track as usual, slightly cold but not too much. Got to the gym at 11:00am and finished at 1pm. Was supposed to be an experimental session and I was going to try a different cue for start and I recorded myself but after watching it, the camera was slowly by slowly drifting down until it was completely facing the ground and didn't record my run. 

Warm up
   ankle mobility
   calf stretch
   seated hamstring stretch
   quad stretch
   calf walks with weights
   calf hops single leg with weights
   leg swings for hamstring stretch
   quad stretch standing and opposite arm in the air
   glute bridges single and double
   leaning knee drives with cable - fast drive, hold 5 second then slow return
   back stretch
   arm swings

Track workout
   a walk x red and green band x 2 x 10m
   a skip x red and green band x 2 x 20m
   a run x green band x 2 x 30m
   step ups - useless no resistance in the ascending part only the knee lift
   large step runs with emphasis on quickness x green and red band
   large step runs with emphasis on just pushing off off each leg x green and red band
   small steps runs with emphasis on quickness x red and green band

   sprint starts to 1 step x 2 x red and green band

   10m sprints without bands experimental - push off with aim of covering as much as distance as possible without the leg reaching forward and then start running as you make contact with the ground x 2 - first run was a little awkward but felt good, I recorded to see and compare in terms of speed and form. But camera f'd up.

   30m sprints same method - start felt ok but pass 15m it was average.

Gym
   kneeling crunches
      - 2 x 10 @80kg

   hang power snatch
      - 1 x 3 @40kg - just lifting the bar upwards with the hips
      - 1 x 3 @40kg - same as above but more power that I jump, so a snatch

Cool down
   stretch
   walk back

Comment
Good session until after finding out my camera just slumped over facing the ground while i am thinking it recorded me. 

Dammit - I screwed up. thought it was Friday today, and told the guy I was coming Saturday morning, which is actually today

so it looks like he sold it to someone, well hopefully he doesn't show up and he will text me back


arghhhhhh 

G'damn, this was so perfect for me.... 

Sweet - some dude is selling all of this



Going over tomorrow morning and grabbing these -
in $AUD

20kg IronEdge Comp Bar $100
5kg Bumper Plates pair $30
10kg Plates pair $20
5kg Plates pair $10
2.5kg Plate pair $5
1.25kg Plates pair $5
EZ curl bar $20
Spring collar pair $5
Olympic collar pair $5
(2) IronEdge soft low plyo boxes $20 -  maybe these 2 need to see in person first, thinking the could be useful for various things as they are foam based, so nicely padded. Like foot rest for Bulgarian split squats, or pad for natural GHR etc

I know the bar is worth over $400 brand new and probably a lot better than my current bar, so keen to get another bar so I can have two exercises setup - ie squat and deadlift etc
Plus the EZ curl bar for doing other exercise for when an oly bar is just too big.
More plates so I can setup two bars

Will also grab 4x 20kg plates, with handle holes, second hand as well from another guy, useful for warming up when I'm too lazy to strip one of my dumbbells, plus extra plates for the second bar

Then just 2x10kg plates, and maybe a Safety Squat Bar and I'm set 

The squat stands are tempting as well, can handle 500kg load and going for half price, but $400 is still a lot...

Quote from: adarqui on December 26, 2019, 06:11:09 pm

8 years later, people still h8n. lmao.

LOL!

Yeah boy!

Weds
BW: 78.3kg

Got a killer bench session planned for tonight. Can't wait.

Ja almost ended my professional career with this dunk...that kid is something special 🙏🏻🙏🏻🙏🏻