Adarq.org

Quote from: adarqui on February 15, 2011, 05:53:51 am

IMPORTANT REMINDERS
- DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury
- DO NOT deadlift aggravates back injury
- DO NOT overstretch quads, aggravates ankle injury <-- happens every time, STOP IT
- utilize pin squats more, pin 6 work up then transition into pin 7

You quad or hip/hammy dominant - do you know?  Just curious, cuz I always try and work from a cause/effect relationship, and this kinda stood out when readin it.

Gonna start the ARowe plan on Sunday. Here will be the approximate layout

Sunday = session 1
Monday = active rest
Tuesday = session 2
Wednesday = active rest
Thursday = session 3
Friday = total rest
Saturday = active rest
Sunday = session 4

Rinse, repeat. Active rest might even just be foam rollering and mobility/activation, or it might be light cardio, e.g. a long walk or jump rope or stationary bike or something like that. I want to be in the gym more often, basically. Highest jumps should (insh'allah) be on Sunday, which is good cause that's the surest time to have the gym to myself.

Also, I think I'm gonna try to switch to high bar squats. Less forward lean, easier to get deep. Screw half/quarter squats.

If there's a drop in my squat numbers in the near future, that's why. Will probably start by doing my warm ups as high bar and then keeping work sets as low bar, then transition.

2-15-11

walked 3 laps around the indoor track

squat warmup: 135x5 185x3 235x1

squat: 275x5 280x5 285x5 285x5 - nice progress, 275 felt easy, definitely had 8-10 reps.

bss: did these in a 'max rack' because of freeweight safety issues (if I get pinned I'm fucked, safety is not adjustable and is too low), similar to smith but with horizontal movement. Assuming the bar weighs nothing: 90x5e 100x5e 110x5e

calf raise negatives ankle rehab

core