Adarq.org

Hey Andrew,

Just wanted to say thanks for the dorsiflexion advice.  Those power skips are great as a warm up before I do my plyo's.  I've been wired for so long not dorsi-flexing, it still feels awkward and gotta actively think about it during my plyos and I still can't get it perfect but it's improving.  Hopefully I can re-wire myself soon, but it's definitely improving.

I still can't get the heels to touch the floor on my SL bounds but I'm getting around my midfoot now and it's definitely helping me load my glutes/hams better!  The key is as you said: focus on cycling the leg properly, getting the heel under the butt (on top of focusing on dorsi flexing of course)

nice! definitely seems like progress.. see what happens after a few more sessions, I imagine you should be able to get the heel down.. good thing about you feeling glutes/hams loading more.

ya that leg cycle is important and seemingly often overlooked.

pc man!

didn't journal yesterday.. so here it is.. ate like crap.

11/13/2015

sleep = 8 hours
soreness = calves (intense)
aches = right knee, right ankle
injuries = right 5th metacarpal trigger finger in the morning



Food

- orange juice



Session: Morning

tennis:
- 3.5 hours
- didn't hit as good as yesterday



Food

- large popcorn chicken (NEVER AGAIN)
- 2 L gatorade
- chocolate soy milk
- 2 tbspn flax seed oil



Session: Evening

run:
- 3.5 mi
- felt like crap, moderate
- mostly mid/forefoot



Food

- 6 bananas
- greek yogurt



Session: Stretching

- nice

de la hoya rips mayweather:

http://espn.go.com/boxing/story/_/id/14116634/oscar-de-lay-hoya-rips-floyd-mayweather-playboy-magazine-letter

11/12/2015

sleep = 8 hours
bw = 167
soreness = calves, back
aches = right ankle
injuries = right hip, right knee, right 5th metacarpal



Food

- orange juice



Session: Morning

tennis:
- 3.5 hours
- epic tennis ball machine



Food

- 1/2 lb cheeseburger
- fries with cheese on the side



Food

- 2 liter of gatorade
- needed it.. need to hydrate like this more often



Session: Evening

run:
- 3.5 mi
- 2/3 slow, heel->toe
- last 1/3 forefoot, decent
- only ran last 1/3th off my heel because calfs are tight/sore



Food

- peanutbutter sandwich on english muffin
- 9 bananas
- greek yogurt



Food

- greek yogurt
- chocolate soy milk



Session: Stretching

- wrecked



going to start carbing up now.. also stop weighing myself for a few weeks. got a tennis tourney on the 21st (i think), a 5k on the 26th, and another tennis tourney on the 28th. No time to be depleted.

yo, will check out your post tmw raptor.. busy day.



11/11/2015

sleep = 8 hours
bw = 168
soreness = calves
aches = some toes
injuries = right hip (annoys me when i warmup and stretch, still have this from a month ago or so), right knee slightly



Food

- orange juice
- banana
- greek yogurt
- 2 tblsp flax seed oil



Session: Afternoon

freestyle warmup

tennis:
- 3.5 hours
- several rounds of ball machine, it's epic
- hitting hard
- moving towards semi-western grip on backhand




Food

- chocolate soy milk



Session: Evening

bodyweight exercise fun
- even did headstands



Food

- spinach salad with goat cheese, olives, green pepper, jalapeno
- 3 slices of pizza
- 2 pickles
- salt and vinegar chips



Food

- 1 x greek yogurt



Session: Foam Roll

- 1 hour
- mostly hitting hips/tfl, glutes, low back
- also hit ITB
- really need to loosen my damn hips up and get some more flexibility in my glutes, they are way too tight
- fml


pc

Thanks for all of that Andrew.. Feel so stupid for not doing my plyos with proper dorsi flexion all this time...

What are the shock differences with reactive plyo movements using dorsi flexion vs plantar flexion?  Does dorsi flexion create more efficient/better force absorption? 

If I've been absorbing with plantar flexion all this time, I'm assuming I trained very strong force absorption (obviously inefficiently though) particularly in the calves?

np, will reply tmw! must journal then sleep.




11/10/2015

sleep = 7 hours
bw = 168
soreness = none
aches = right knee, right calf
injuries = right 5th metacarpal - trigger finger (this morning, slightly)



Food

- orange juice



Session: Morning

freestyle warmup (at home):
- random mobility/movement stuff.. really liked this warmup
- an example: walking around on my hands in pushup position or low squat, moving around, throwing tennis balls for my dog .. lmao.

tennis:
- 2 hours
- hit REALLY good, very powerful.. i'm basically saying fuck it and i'm bringing the heat
- tried to mimic it in a match with my dad.. not as good, but decent. Had some very powerful returns of serve & shots. Must fix my backhand (needs more topspin).
- going to continue just hurting the ball.. "everything fast balls". got to bring the heat. when I hit some "dinky shots", it really pisses me off.
- i'm just going to play how I WANT to play.. and slowly get better as I play with this very aggressive style.




Food

- orange juice
- 6 egg sandwich on pumpernickel bagel, with asiago cheese
- watermelon
- water with lemon



Food

- vanilla soy milk
- greek yogurt



Food

- water with lemon
- 2 tbspn flax seed oil



Session: Evening

freestyle warmup

run:
- 4 mi
- great form
- foot strike: mostly midfoot and some forefoot
- pace: moderate
- felt really loose/bouncy
- breathing felt a bit heavy, possibly still related to glycogen

S1: jump rope
- 3 x 500

S1: neutral grip pullups, chinups, pullups.. sets 1 2 3 respectively

S1: parallel bar dips



Food

- egg rolls
- chocolate soy milk
- some brookside chocolates



Food

- water + lemon
- greek yogurt




might cut out those long slow runs for now.. I think they taxed me a bit too much. Plus, I might do another tennis tournament this weekend.

i'd like to run tomorrow morning.. left calf is a bit tight.. i'll just replace my long/slow runs with normal runs on wed/sat/sun in the morning.

TENNIS BALL MACHINE HAS ARRIVED.. looks so well constructed.. plan to use it tomorrow, should be fun. I can really practice my backhand now and figure this thing out.

pc!

I had a dream that I was a navy seal lost in afghanistan with a machine gun and no communication.. horrible dream, death everywhere. fuck combat. everyone needs to relax.

So far today

Protein Shake: 200 calories
Some mexican shit: assumed it was 800 calories to be on the safe side

Chicken: 6 oz
Salad:4-500 calories dressing, yeah I went diesel but i will make sure the rest of my meals are high protein
chips: 140 calories

1826 calories total so far, have 1674 left.

Plan on a protein shake at 4 or so

Chili at 6 looking at regular chili nutrition facts, im guessing 500 calories

protein shake at night

I believe I made my caloric intake for the day, around 3500, it felt good and I didn't feel like I over ate or anything....juuuust right

I also want to compete in a powerlifting meet, I would like to do either the 220 class or 198, so if i can walk around at 205 or 225 so that I can just cut the weight thatd be nice.  I also have specific goals before I do though.

198 class
Skwaat: 550
Bench: 365
Pull: 500

220 class
Skwaat: 600lbs
Bench: 420lbs
Pull: 570

I also would like to do these numbers without much assistance like a belt and knee sleeves.  When i did 530 or whatever it was last time I think I only had knee sleeves on.  Belts are uncomfortable and fuck up my form so if I can get by without it then great.  This will be a long term goal, maybe I will do a few meets before I got serious, just go and hit 90% of my max or so just to practice getting used to the meets.

dope! sounds cool, do it.

you ever use a bench shirt? I watched your 355 bench vid the other day, raw pl is so dope.

ALSO!!! I'm going to bring my DBs with me to work so i can pump out some curls and what not so I'm not being a turd

2 years ago, at my last job, we had a 45 lb. db at the office. We also had a dip/pullup door attachment.. was hilarious, nobody got anything done. We called it "venice beach". It was ~5 programmers out of ~25 just doing curls, dips, overhead press, pullups etc, all day. Literally nothing got done. lmfao.. lasted 3 weeks or so ;f