Adarq.org

2/02 rfd day

safety bar pause rfd half squat
295 2*8
265 2*8

safety bar alternating rfd step up hops:
115 *16, 14, 14

safety bar bss hops:
115*8 /ea side
95 2*8 /ea side

alternating cable rfd knee drives (from plank):
27.5's 3*14

anyone have thoughts about mixing different training goals in one session? for example max strength and volume in the same day or rfd and volume? the quote i remember from triphasic training is not to mix rfd with anything else because it sends your body mixed signals and you end up developing neither category

thanks leonel. lets get it 

1/29
45 mins throws: working on the lefties. forehands are pretty inconsistent (1/5 are good, 2/5 are catchchable, 2/5 are unacceptable). backhands are better, 9/10 are ok. lefty backhand range is maybe 55y, decently consistent

1/31
checking out the newly renovated school gym

handicap machine pec fly
190 2*8
180*8
140*20

ab crunch machine (45s rests)
190*12,12,10

uphill sprint starts
10y *15 (15-30s breaks)

alternating knee drives (rfd)
16*3 (60s rests)

ss1a:v-ups 3*16
ss1b: deadbugs (3s ecc) 3*16

SL GHR
3*8 ea leg
-more of a back /anti twisting exercise

back ext
250 (maxed out)*12,12,20 ( 60s rests)

1/26

safety bar pause rfd half squat:
300 4*8

ss1a outside leg overcoming iso:
3*5

ss1b safety bar rfd alternating side lunges:
110 3*10

altetnating rfd stepups:
110 3*16

ss2a supermans
3*12

ss2b alt rfd cable knee drives:
32.5 3*16

skater hop stick (1 hop)
*~40

skater hop rebound+stick (2 hops)
3*10

core circuit *3:
-bicycles 3*12
-reverse side to side ab wheel 35lbs 3*12
-3s ecc deadbugs *12,12,15

5 min stretches

1/22

4.85miles/7.8km in 40 mins (8:15 mile pace)

Finally some nice weather prompted my first outdoor run in a while. The hills are the worst. Went a little too hard as usual, some pains flaring up a bit. Definitely will cut distance and intensity next run.

Posture still an issue. I was feeling it in the mid-back a good deal, but neck drooping is the bigger problem. Definitely going to hit these with a high-rep scheme , probably longer duration isos. Also need to re-up with my posture devices which I have been slacking with.

Got my new cast, which I have to wear for a month. It is more awkward than my old one, cannot hold the safety bar comfortably.

Mental state went from moping depressive to hyperactive manic in the matter of a few days.
-last 3-4 days have been 6/ hrs of sleep /day but weirdly have not been tired
-can't stop smiling for a significant portion of the day, just feel really good and confident
-high energy, motivation

Downside of low sleep is low back/glutes are not fully recovered from the last volume session. Lifts felt hard today, definitely could not have upped the weights. Need to up the protein and catch up on sleep.

1/17

SB full squat:
340*3
320*5,5
340*5,4

SB pause RFD half squat:
300 5*8

Good shit. The pause RFD half squat is where my athletic gains are gonna come from.

1/13

30 min treadmill jog @ 8:30mile/5:17km pace

Core circuit:
Elongated plank w/ 25lb 3*25s
Side to side reverse ab wheel: 20,16,12
Deadbugs (3s ecc):20,20,12

Immovable resistance ISO's:
Outside leg pushes 3*5 (2-4s contractions)
Inside leg pushes 3*3 (2-4s contractions)

Need to start doing outdoor jogs as weather improves, treadmill is dumb. Immovable Iso's are very high intensity, nerd to be careful with programminh

Wow it's been a week. Hand is in a cast with a staple in my wrist, can't grip anything and doctor hasn't cleared me to workout but I have no healthy hobby I can use for fulfillment with my hand broken so I went for it making sure to pay close attention to my wrist.

1/09
ham mobility very good from not lifting
glute activation very bad

Safety Bar squat:
300 *5 paused
320 *3 paused 3s
320 *5,5

SB good morning:
160 *5
140 3*8

Leg Press:
450 *8
540 *8,7

ss1a: ham curl
180 3*8

ss1b: back ext
200 *8
170 3*12, 1*20
not feeling it in the back. need to tinker with form

terrible session. wanted to call it after paused SB  squat, just dying out of breath between good morning and leg press sets and went to the bathroom 3 times continuously splashed cold water on my face, tried to throw up but just ended up belching a lot. Even though it sucked I needed this, felt better after

life stresses really piled up, possibly in CNS burnout? I dunno feel like I could train alright. Been spending all my free time rewatching series and stuff like that. 18hr/week Class is brutal it's much harder to draw with the cast and today I lost 8 hours of work because of a computer issue. I have to make it all up. Just have to get through a few more weeks

Quote from: Final Phenom on December 25, 2017, 06:44:46 pm

12/25

Ss1a: Squat:
305*5 paused
355 *2,2,2,2 pretty easy

Ss1b DJs:
4*5

Hit my hand on a railing going up for dj and injured my wrist. It's pretty gnarly looking, bony lump right index finger around the base of the wrist. Waiting on an X-ray at the hospital

UUPDATE: it's fractured for sure and possibly dislocated. cant really use my right hand for anything. No DB's, probably no BB. I can't draw or write which is the big killer, I can't work and I don't know if I'll be able to continue with my digital art class that starts next week. I foresee a lot of leg press volume in the future, maybe zercher squats or some funky front rack shit. We will see.

 

what did the annoying doc say?

No lol the doc wasn't annoying I was annoyed that I requested an appointment with a specialist and they stuck me with a regular doc.

I saw a specialist today and he recommended surgery. 3 month recovery with no lifting

1/02

20 mins full body stretches
1 hour low intensity cycling
5 min back decompression