Adarq.org

i don't get psoas DOMS, no. as far as how effective they are...dunno. i'm doing them because t0ddday told me to.

not sure how you'd know psoas hypertrophy was working because they're entirely buried.

fwiw, my self-assessment is that i'm a level 3.0 tennis player.

coges you are arguing with a brick wall that is also arguing with itself. godspeed.

Dexterous left is an oxymoron 

true, true.

still, i'd kill for two inches more of reach.

 

LAST NIGHT

had beginning of severe headache, took migraine medication and did not attempt to exercise. once i was sure i was in the clear i foam rolled and stretched.

today is day 1 of trying morning/evening split for jumps/strength. not the best day to start maybe because i have a call at 7:30 that i hope is a job offer and have a commitment tonight that i can't get out of. will try to get out of work early.

MORNING

WEIGHT: 189.6 (???)
SORENESS: none
ACHES/INJURIES: none, hurray
MENTAL STATE: good

- warm up
took extra time because of the hour.

- skater jump x 20,20

- one-step RVJ x 5; two-step, three-step x 1

- DLRVJ x 5
higher than i expected, three around 32, two around 31.5. okay.

had to cut it off there, will continue this afternoon if i can. skipped out of work an hour early. go me.

EVENING

forgot to wear vest.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee
MENTAL STATE: very good

- warm up

- one-step RVJ x 2; two-step, three-step x 1

- DLRVJ x 15
pretty good if inconsistent. hit 35 a few times at least, dunked the little soccer ball. had a random guy who was shooting around on the other basket throw me a few lobs but the timing wasn't quite right and i probably wasn't getting quite high enough anyway. one of those attempts went through the hoop but it went up first, very much not a dunk.

- bound-bound-jump x 3,3,3
31-32 on all

- paused speed squat 285 x 5,5
no vest, upped weight. "speed" is a relative term. these were solid but not very fast.

- deficit DL 315 x 5,1
worried about lower back, cut off second set. form was off, grip too close or something.

- hip thrust 315 x 15,15

- DB push press 55s x 10,8
i will get that second 10 if it kills me.

- DB row 70 x 20/each

- decline sit up +35 x 8,8

nope. leg felt okay when i woke up this morning but calf started cramping about 10:15-10:30. can't think what the proximate cause would be, it's weird. i'm not dehydrated, i've been sleeping better and more than usual the last week (except saturday night, when i had company), diet has been pretty good, exercise has not changed except the last couple workouts have been ruined either by bad timing and frustration/wussing out (saturday) or cramping (sunday).

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left foot, calf, and hamstring cramping
MENTAL STATE: really fucking frustrated

- warm up

- DRLVJ x 5
cramping interfering (see above)

- squat
warmed up but the cramping just made my whole leg feel enervated. could barely walk out 280. fuck.

fuck.

gonna stretch a bunch and try to do daily routine and a bunch of jumps later this evening.