Adarq.org

^^^ 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.

---

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

can't stand malcolm gladwell as a writer but hat's off to him as a runner, dude is fit af for a geezer.

http://www.runnersworld.com/newswire/malcolm-gladwell-runs-454-at-fifth-avenue-mile

getting a tux made and went today to do a second fitting of the shirt and jacket and to try on the pants. they were so tight they looked painted on, i couldn't even fold my legs enough to tie my shoes. turns out the guy who makes the pants didn't believe the thigh and hip measurements he'd been given because they were so out of proportion to the waist measurement.   

no worries, they'll just remake them and i'll get fitted again next week. i'm gonna look sharp as fuck.

ACHES/INJURIES: last vestiges of cold
SORENESS: none
MENTAL STATE: tired but good, then really good

- warm up
got 50 double unders at one point. a bonus of having a short rope is double unders are way easier. criss-crosses much harder.

- DB SVJ 10s x 3,3,3

- SVJ x 3,3,3

- SL SVJ x 5,5/leg

- squat 140 x 1,1; 80 x 20
140 was easy but a complete twisting mess. might be time to revisit paused squatting and really focus on form. same story for the 20-rep set: hips a little all over the place in the bottom ROM. still, no pain anywhere and felt great. didn't even get a back pump, which means core was solid throughout. bw x 20 after not squatting heavy for two months is alright.

- bench 80 x 5,5
right thumb hurt a bit after the first set, okay after second. still readjusting grip.

- superset x 2
-- TTB x 10; windshield wiper x 10
-- hyper x 10

- kroc row 36 x 13L; 14R
bah. something to work from

- stretch

feel super awesome now. going to lahore this weekend, will do a bunch of walking but that's it.

<a href="http://www.youtube.com/watch?v=c5jvBxLZLwk" target="_blank">http://www.youtube.com/watch?v=c5jvBxLZLwk</a>