Adarq.org

Quote from: adarqui on August 13, 2010, 05:44:18 am

8/12/2010

bw = 160
soreness = hamstrings, quads tight
aches/injuries = left shin/calf a bit achy/tight, right hamstring tendon a bit achy

workout:
- ~400's @ near max intensity, 5 x
- ~800 x 1
- ~400 @ near max intensity, 1 x
- .75 mile run, 1 x

done.. felt so fast in my 400's, good stuff.. felt my quads too much though, from the squatting last night, they had too much tension.. otherwise, felt very good tonight.

might jump tomorrow, dno.. basically planning on jumping + speed work

peace

I don't know why you go so intense when you're having so many aches, :/.

Im feeling pretty strong right now, feel like i can pr my bench if i tried...

warm up
perfunctory foam roll
played catch (baseball)
jump rope
mobility

ankle rehab

work
trap bar DL 3x8x290
BSS 3x12x80 -- like the high reps
row x500m to cool legs down
core x2
--front plank x60s
--side plan x30s/ea

cool down
stretch

week 40
week 3 GPP: upper A, thurs

warmup, prehab
skipped the sprints and jumps today, leg soreness was really up there.

S1: BB bench - 4 x 8 x 70kg
S1: Seated row - 5 x 8 x 50

S2: Incline BB bench - 4 x 8 x 22.5
S2: weighted pullup - 4 x 8 x 7.5 + 1 x 7 x BW

S3: pulley tri pushdown - 4 x 8 (26, 29, 31, 33)
S3: EZ bar bicep curl - 4 x 8 (15, 17.5, 17.5, 20)
S3 shoulder fly matrix - 4 x 8 x 5kg

shit what happens to him at the end?

Okay, here's the plan for the next week.

Today: ankle rehab, trap bar DL, BSS, jump rope, metcon/core
Friday: rest
Saturday: ankle rehab, bench, BOR, jump rope, metcon/core; practice
Sunday: rest
Monday: test SVJ, DLRVJ, 20yd and 40yd dash, trap bar DL, bench
Tuesday: rest
Wednesday: beep test, max pullups, max inv rows in 60s, max pushups in 60s

Between now and then, I need to get my hands on a beep test (someone at my gym has it) and figure out how I'm going to time the dashes. If I can't do the beep test, I'm going to do a 2000m rowing test. Fast as possible. Either way, it will suck.