Adarq.org

10/14
putting together some heavy ass furniture, noticed I was default lifting with my back  made a conscious effort to get glutes involved, felt a lot harder but more correct

10/15

Planning on going back to triphasic training programming for main lifts, going to focus on isometrics which I kind of skipped last cycle. Will need a few experimenting sessions before I know what I'm doing for sure.

Pause Half Squat:
275 x8
295 3x8

Pause Hang high pull:
205 2x5
185 2x5
this doesn't work as a good paused variation

BB Pause side lunges:
a few sets experimenting: front rack, torso twist etc.
95 2x8
115 3x8 (ea side)

core circuit (90s rests):
-shuffle banded palloff press: x8 ea. side
-side plank w/ leg raise: 15s,25s,25s (L) 30s,25s,23s (R)
-v-ups 3x10

SS:
-Hip hikes: 30 3x12 ea side
-Dead hang pullups: 3x7

skater hop rebounds:
5x8 ea leg

How do you like back extensions as a low back supplement? do you do pure back bends so it isolates low back or some hip hinge too for general p-chain? I was trying out good mornings and stiff leg dl's but like neither one for low back

So I played light intensity pickup at practice today just to see where my knee was at. 80-85% intensity with maybe a few 90% 2-3 step accelerations mixed in. Didn't really play defense though which I imagine could have been bad. It felt pretty much fine during and after practice.

Appointment scheduled for next friday, trying to get it moved to an earlier day. I have several meniscus tear symptoms: constant clicking, occasional catching witch limits ROM, pain during twisting. Taking the rest of the week off at the very least.

Quote from: vag on October 06, 2017, 11:55:17 am

5  October 2017

Bodyweight@session : ???
Soreness : overall legs kinda tight/stressed, mostly quads and glutes
Injuries/aches : none

1½ hours full court basketball.
Bad.
Didn't sleep to well. Worked out legs 2 days the same week before bball after some time. Finally, I have a lot of work lately and i am being extremely creative and productive but i think the mind drain has a toll on my body too. All those combined gave a bad result:
Was slow, was weak, was numb. Felt legs had explosive power in them but I wasn't able to bring it out. Fitness was a bit improved, still mediocre though.
Better luck next time!

I think the condition of the mind is just as crucial to performance as the condition of the body....

Agreed. CNS drain that eventually leads to overtraining is highly affected by your state of mind and stress levels. Even a moderately challenging workout routine can overwork you if you have chronic stress and especially traumatic events. So important to manage stress levels.

I remember Lyle (body recomp guy) had an article talking about hitting a very abrupt point of overtraining and he really emphasized that issues with his personal life were major contributors to it. He was out for like half a year after that I think, so scary sounding

10/5

psoas/ham pnf

practice: got beat deep by a rookie. twice. granted i was playing a little cocky/lazy giving him a step assuming i could make it up. oh man that made me sooo goddamn pissed, he said he didn't play sports in high school, only in middle school. fuck. maybe top speed is what i need to work on after all, im feeling pretty confident in my accelerations and my changes of direction felt pretty good.

the bigger problem was my poor emotional control in the situation, i walked off the field seething, just ignored my teammates offering high fives for the layout d attempt. "i don't deserve those high fives", "i don't need you feeling sorry for me" is what i was thinking. rather i wasnt thinking at all but that was the logic behind my actions. i havent felt that mad in a long time

I'm laying on the edge of a couch with my hips on a chair, which puts me at a slight decline. My dad pushes down my stretching leg and I pull up my other leg to keep my hips from bending. Admittedly PNF stretches seem very uncomfortable without a partner.

10/3 experimental session

BP:
175 x5,5,4 lol

Assisted Pullups:
-10 x8,6
BW x4
-25 x7
-40 x8,8,8
so apparently my normal pullups have such terrible form that these assisted ones which pretty much force good form are harder. or i'm just tired after bench.

Sprint specific - Supine bosu ball DB press in lower sprint ROM:
30's 4x16

Sprint specific - one arm assisted pullups in upper sprint ROM:
-130 x8/ea side
-110 x8,7/ ea side

Hip Hikes
30 4x12/ ea side

Core circuit x3:
- Deadbugs w/ 5lb plates, 5lb ankle weights: x16,16,20
- Side shuffles with banded palloff press: x8 /ea side
- Side planks with leg raise +5lb ank. weights: x15s/ ea side

Some kneeling cable chops, didn't feel much core and bailed


10/4

Rhythmic RFD half squat (shorter rests):
135 3x15
205 x15
275 x8,8,10
295 x10,10,12

Pretty much just threw this is for kicks after 9am-10pm day of classes+homework.

For the rdl's focus on moving your butt back rather than lowering the bar. This will keep the torso more upright, putting less emphasis on the back. When you feel the stretch in your hamstrings is when you know you are doing it right. The really high weight you are using suggests you are not going through the full ROM, which you should be doing to max out strength gains. The bar should be as close to the shins as possible throughout the movement, which will also help take stres off your back.

11/1 sun

2 hour hike
1 hr disc golf (beat my best score for the college disc golf course with a -4!)

20 mins pnf stretches - hips, hams, itb. The hip opening pnf stretches felt a little weird, need to be more careful with those. Ham ROM was insane, I believe has to do with yesterday's psoas PNF

1-3 step dlrvj x15 max 34"
runup dlrvj x5

5-5y shuttle x15, working on jump cuts for both the right and left legs
15-15y shuttle x10 (5/side) working up to a higher speed

It was dark by the time I was jumping and cutting so no videos BUT some issues with change of direction:
-cleats losing traction and slide (slightly dewy turf) if I plant very wide
-reaccelerating with too much forward lean, almost falling over forward
-sometimes losing balance on reaccelerations, swaying to the side
-pretty stressful on the knee, it actually took me a bunch of tries to change my cutting mechanic from chop steps to a jump cut when I was working on left leg plants, I think my body defaulted to chop step as a defensive/injury prevention mechanism