Adarq.org

interesting point. it's not really lat growth i'm after with these -- i'm not really after growth at all but if it's for anything i'm concerned with upper back, i.e. traps and posterior delts. so the slightly elevated torso seems to get the stimulus i want, at least by feel. like this:

<a href="http://www.youtube.com/watch?v=91yeykhcQs0" target="_blank">http://www.youtube.com/watch?v=91yeykhcQs0</a>

any further thoughts on doing 'em that way more than welcome.

WEIGHT: 187.8 (172.0)
SORENESS: none
ACHES/INJURIES: right knee tweaking a little
MENTAL STATE: very good

- warm up

- skater jump x 10,10

- one-step RVJ x 5 + 3
with vest + without

- DLRVJ x ~15
got a dude to throw a few lobs but he was terrible at it. back ironed one with the left hand and one with the right and that was as close as it got. hit 37 without the ball, though. glad i cut yesterday off!

- squat 330 x 1; MEBM 185 x 20

- superset x 3
-- pull up x 1,2,3
-- dip x 1,2,3
vest on

great workout!

how gassed are you at the end of a run like that (5k @ 20:30)? just wonder if you'd be helped by upping mileage a bit. seems like your overall volume is low even for middle distance. maybe aerobic base just isn't solid enough?

i really wish this song didn't celebrate racists (the reference to "southern democrats" for you foreigners). fuck it's a great song.

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

yeah lighter shoes, like cross country racing flats, tend to be cheaper. you can get a good pair for ~$50, and if you dig around a bit probably for $35 on sale. they're worth saving up for even if that's a stretch for you. i think i speak for a lot of members of the forum when i say that shoes really do make a difference.

some examples:
-nike zoom waffle racer (preferred shoe of adarqui himself for many years)
-adidas adizero takumi
-mizuno wave musha (i have had several pairs of these, love them, ran in them last night)
-saucony kilkenny
-new balance xc700

do you have any videos of yourself jumping? based on your height and strength it seems like you should be able to jump higher pretty quickly.

dude has cerebral palsy, is shredded. https://www.facebook.com/simplyshreddedcom/videos/10153881706796762/

 

- daily routine + KB swings and TGUs
still no pistols

WEIGHT: 172.0
SORENESS: glutes
ACHES/INJURIES: none
MENTAL STATE: okay to good

- warm up

- skater jump x 20,20

- one-step RVJ x 3

- DLRVJ x 10-12
inconsistent but peaks were good, several ~36.

- SLRVJ x 5/leg

- squat MEBM 175 x 24
bah, hands started falling asleep.

- superset x 6,5,4,3,2,1
-- pull up
-- DB OHP 45s

- decline sit up +30 x 10,10