Adarq.org

great work on these sprints.. being admittedly out of shape and committing to these 150-300m sprints is no joke. out of shape 400's just make you wish you were dead.

keep it up@!!$

eventually we need jump rope, sprint, and hunched over sucking wind icons for these posts.

 

This is the rope I have:

Buddy Lee Rope Master

http://www.buddyleejumpropes.com/Buddy-Lee-Jump-Ropes-Rope-Master-p/bl-roperm.htm

It's pretty fast.. it's never "come apart" when I mess up with it. Has nice long handles for a variety of grips.

bss for singles reminds me of frank yang's crazy bad form bss from his training montage vids from way back (IIRC).

definitely echo vag & lbss.. lighten those BSS's up and hit 6-8 reps until your glutes/hams/quads fall off (with good form).

Just ask yourself what you're trying to achieve with singles on BSS? Even for squat, what's the objective? If you are doing submax squat singles, ie, 80-95% and working on speed, or trying to achieve some kind of stim, then that's a decent objective. As for BSS, you could technically focus on speed (with lighter loads). STIM would better be achieved by something bilateral like squat. So those are a few use cases for doing singles @ submax percentages.

For the most part though, the best use case for unilaterals is just good old fashioned general strength, hypertrophy, and creating a greater stimulus for stabilizers (muscles responsible for stability of the ankle, knee, torso). All of that can be trained just fine in the 5-12 rep range.

When your glutes completely die at ~6 reps, good stuff.

pC!

silent partner

http://www.sptennis.com/collections/our-best-sellers/products/edge-lite-and-lite-r

go talk to andre agassi. his dad invented a machine that would spit a ludicrous number of balls at his kids, at high speed. little andre, at like 6 years old, would have to hit the balls as soon as they bounced off the ground or they'd go over his reach. and that is why he was the greatest off-the-rise returner ever.

if you're looking for a book to read, his autobiography is great.

dope.. any footage of that? just searched, couldn't find any. probably a good chance that there's no footage, would be cool to see though.

ball machinessss!!!

11/01/2015

sleep = 8 hours

bw = 168
soreness = upper back, traps, neck, glutes, forearms
aches = none
injuries = none

felt pretty good but sore.. i think alot of this soreness is from jump rope, eh!



Food

- orange juice



Session: Afternoon

- 1 hour run
- not sure of the distance
- ran slow on purpose.. long sleeve shirt
- lost 7 lb. of water weight



Food

- 6 eggs with gorgonzola mixed in
- some of those eggs in an egg sandwich
- a few brookside chocolates



Session: Evening

- jump rope: 8 x 500 turns, 1 x 1000 turns
- ~3min rest between sets
- much better than yesterday, made far fewer mistakes



Food

- gatoraid
- 2 bananas
- rice
- 3 egg rolls
- cookies & cream ice cream (sucked.. this brand sucked)



Food

- 2 glasses of chocolate soy milk
- greek yogurt

nasty

http://thebiglead.com/2015/10/31/florida-states-travis-rudolph-embarrassed-syracuse-defense-on-long-touchdown-reception/