Adarq.org

Date: 20/07/2017
Soreness: back little, entire lower body
BW: 60.4kg

Warm up
   uphill walk 20min
   activation/mobility drills/stretches

Workout
    jump squats 22.5kg 3 x 5
    BSS 0kg x 5, 20kg dumbells each hand 3 x 7
    Calf raises on edge of plate 60kg x 6, 110kg x 3 x 20
    Progressive depth squats (safety pin on number 9) 1 x 3 x 120kg
    RDL 60kg x 5, 100kg x 3 x 7

Cool down
   static stretches
   downhill walk

Comment
Nice day, the bss are really hard work, when I did the half squat routine not much pain the next day and my body adapted to the workout and then when I switched to bss, I get doms the next day lol. The calf raises I do on edge of weight plate to increase the amount feet travel and to work 2 parts of the calf muscle. After I do a thing i call progressive depth squats, where I plan to stick to 120kg and progessively get the depth down to a full squat hopefully, so week by week I lower the safety pin/bar and I squat to that depth and rest it on the pin and explode up, then lower the pin then next week if current one was not difficult and hopefully get it down to full squat depth. The RDL's have become less difficult which I am happy with.

Date: 18/07/2017
Soreness: lower body, back
BW: 60.3kg

Warm up
  uphill walk 20min
  activation and mobility drills and stretches

Workout
  Jump squats 22.5kg 3x5 (it was a funny sight to see 2 small 1.25kg plates on each side of the bar)
  BSS 0kg x 5, 20kg dumbells x 3 x 7
  Calf raises 70kg x 5, 110kg x 3 x 20
  Half squat 1 set 110kg x 1
  RDL 60kg x 5, 100kg 3 x 5,4,5 (grip issues)

Cool down
  static stretches
  downhill walk

Comment
My coach recommended I get back on to BSS and switch 4 weeks bss and 4 weeks half squats. The BSS are horrible in terms of the feeling and tire out more from this than half squats and such. 20kg was comfortable struggle but not easy, made my glutes and quads sore and these really helped me with my sprinting speed. After I did the calf raises 110kg form was not difficult, I place feet on edge of weight plates do it on them, and it was hard to get my heels the max height it can reach without weights, so will stay with this for few more weeks. Then I just wanted to do 1 set half squat with the safety pin below so I squat down to the safety pin, which was at quarter squat and rest it on the pin and just explode up, only 1 rep as I didn't want to do more then what my coach wanted. The RDL's getting better but grip always an issue i use tissue but they don't grip so it causes the bar to spin and making it difficult. But it's getting easier but it's not easy yet. Then did the last set without tissue, which I can bare the pain and blisters for 1 set only.

Rating: 8/10

By upset I mean, broner took maidana lightly and thought too much of himself until he got shocking awakening and that it was an awesome fight to destroy someone who thought highly of themselves.

Bad news for Conor if true. Jessie Vargas claims Conor got KO'd in sparring recently..

http://www.boxingscene.com/jessie-vargas-says-conor-mcgregor-knocked-out-sparring--118591

just a rumor at this point.

It was prob paulie who connor said he brought in for sparring not to train just to get answers for his remarks about him. 

Federer is just the best i've ever seen.

Wins his 8th Wimbledon without dropping a set.. First to do it in 40 years.

The precision of his game is unreal.

Awesome job by federer, at the start is was tough then cillic with the injury then the last set cillic coming back but federer will always respond to all challenges and win especially without losing a set.

First one in wimbledon history to achieve 8 wimbledon championships, GOAT.

It's funny how all this world tour is pure entertainment just to lure more viewers to buy the fight even though the chance's remain the same for connor to win at 1%, which is the punchers chance.

I enjoyed watching it but my opinion is the same that mcgregor has no chance. he has 0 boxing iq and mma movement and boxing movement is different, he will find it hard to get around the ring that floyd will be the one chasing while mcgregor on the backfoot but will fail and get beat up badly.

<a href="http://www.youtube.com/watch?v=XkuYRHK1WDU" target="_blank">http://www.youtube.com/watch?v=XkuYRHK1WDU</a>

i skip through these things.. but one thing i notice in every video from the press tour, is Floyd's manager, Ellerbe is having the time of his life.. right? I mean this dude is non-stop laughing, smiling, even when Conor insults Floyd's reading comprehension.. I've never seen anything like it. I think it says it all.. Every insult, bit of drama, etc, and Ellerbe is just seeing $$ signs. LMAO.

True lol, especially when conor made a fat joke.

I'm hoping mugurza (don't know spelling) wins the wimbledon. Also I think federer will win the wimbledon as I am not sure how the others will do up against federer.