Adarq.org

ACHES/INJURIES: none, blessedly no headache
SORENESS: tib anteriors, peroneals, mid-back, right shoulder and bicep (hellooo ultimate)
MENTAL STATE: good

- warm up
so many mistakes with the jump rope. wtf. very frustrated.

- SL jump x 5/leg

- plate jump squat +15s x 5,5

- ME SVJ x 3,3
knees started bugging a little on the second set. felt like first set was pretty high though.

- paused squat 100 x 3,1
ehhhh didn't feel great, bagged it.

- pull up x 10+3+3+1
weak

- bench 60 x 10+3+3+1
had plenty more in the tank, just matching reps. more weight next time i do myo-reps.

- superset x 2
-- hyper x 12
-- hyper machine crunch x 12

- kroc row 36 x 20R;17L

- stretch

halfway decent workout. squats were off but i think it's just from ankles and shoulder being sore.

how did your back recover so quickly from the OHP? you went from "too strained to do them and jeopardizing squats" to "so strong" in a few days.

jesus christ.

^^^ lol

ACHES/INJURIES: right calf kind of tight/mild charlie horse
SORENESS: none
MENTAL STATE: good

- run x ~1.9km

- drills and stretching x 15 mins

- run x ~1.8km

stomach cramped a little during each run but i sucked it up. pace was harder than the run the other weekend because i was alone, but still not pushing myself much. easy does it, no injuries, anti-ego running skwaad.

last night:

ACHES/INJURIES: still coughing a little, chest congested a little
SORENESS: none
MENTAL STATE: okay, rushed

- warm up
lot of mistakes with the jump rope. weird.

- paused squat 100 x 5,5
okay. road to rebuilding a smooth squat starts here. these were solid but the weight was so light that that's to be expected.

- pull up x 1,2,3,4,1,2,3,4

that was all i had time for last night. this week is stupid busy. i'm actually avoiding work right now (it's 9PM), although i'll probably do it before i go to bed.

all other things being equal, more weight is better. i remember some of the trainers from lyle's mean forum talking years ago about how adhering to strict press is dumb, even for mass gain, because with push press you can use more weight. much harder to cheat on the eccentric.

burly DL, nice job.

tried using a bar to load the back extension but it simply does not work, cant hold it in place .. sad, really was falling in love with this exercise but it's limited in a big way by how to load it. oh well.

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hold plate to chest, hold barbell in row position, get better at holding the barbell on your back. lots of options.