Adarq.org

<a href="http://www.youtube.com/watch?v=NW55FRXlPEs" target="_blank">http://www.youtube.com/watch?v=NW55FRXlPEs</a>

suggestion: commit to laying out wayyy more than you think is necessary. like say to yourself, i will lay out five times in this game, and then do it. tell team leadership you're going to do it because you'll probably miss some of the time and give up easy stuff to the O. but it's early in the season and there's no way to figure out when you can get to something with a layout without just doing it. and basically nothing on earth feels better than making a layout play, so when you succeed you will feel like jesus.

right knee bugging this morning. forgot to put on vest before i left the house.

Daily routine.

Dorsiflexion on my right foot is more inhibited by my tib anterior than on my left. Hard feeling to explain, like I can't stop the right one from flexing and stiffening when I lean over that foot, but I can do with the left.

Also, my colleague and I fired a guy today. My first time doing that. It's the right thing to do but it felt awful.

had to go to richmond yesterday at the last minute -- family business -- so could not make it to the gym. got back this afternoon.

WEIGHT: 189.2 (173.0)
SORENESS: none
ACHES/INJURIES: right knee a little, on a couple of jumps
MENTAL STATE: low motivation, otherwise fine

- warm up

Jumps:

- skater jump x 20

- one-step RVJ x 10

- DLRVJ x 5,5,5,5,5
knee bugging a little when form go away from me. if i lead with the left and don't collapse over my right foot i'm okay. as soon as my right knee starts traveling forward on the plant i'm screwed.

- bound-bound-jump x 3,3,3,3,3

Strength:

- paused speed squat 275 x 5,5
challenging but solid, getting close to the heaviest weights i ever did paused so that's good

- deficit DL 315 x 5
low back announcing itself, decided against second set. used straps.

- hip thrust 315 x 15,15

- DB push press 55s x 10,7

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

- decline sit up x 10,10,10
no BB, low back was feeling it a bit so played it cautious

- stretch

ended up being a good workout.

LATER IN THE EVENING

Daily routine. Knees started bothering me a little but not too bad.

for bench: more volume.

dunno just seems like using partial variants as the main focus is suboptimal. why not do full lifts?

Stop with all the dairy brah. I used consume a shit ton of it as well, until I was made aware of studies like this (100,000 people sample size):
http://www.bmj.com/content/349/bmj.g6015

"A high intake of milk might, however, have undesirable effects, because milk is the main dietary source of D-galactose. Experimental evidence in several animal species indicates that chronic exposure to D-galactose is deleterious to health and the addition of D-galactose by injections or in the diet is an established animal model of aging. Even a low dose of D-galactose induces changes that resemble natural aging in animals, including shortened life span caused by oxidative stress damage, chronic inflammation, neurodegeneration, decreased immune response, and gene transcriptional changes. A subcutaneous dose of 100 mg/kg D-galactose accelerates senescence (aging) in mice. This is equivalent to 6-10 g in humans, corresponding to 1-2 glasses of milk..."

so?

http://www.ncbi.nlm.nih.gov/pubmed/26378576

Results from epidemiological studies of milk consumption and mortality are inconsistent. We conducted a systematic review and meta-analysis of prospective studies assessing the association of non-fermented and fermented milk consumption with mortality from all causes, cardiovascular disease, and cancer. PubMed was searched until August 2015. A two-stage, random-effects, dose-response meta-analysis was used to combine study-specific results. Heterogeneity among studies was assessed with the I² statistic. During follow-up periods ranging from 4.1 to 25 years, 70,743 deaths occurred among 367,505 participants. The range of non-fermented and fermented milk consumption and the shape of the associations between milk consumption and mortality differed considerably between studies. There was substantial heterogeneity among studies of non-fermented milk consumption in relation to mortality from all causes (12 studies; I² = 94%), cardiovascular disease (five studies; I² = 93%), and cancer (four studies; I² = 75%) as well as among studies of fermented milk consumption and all-cause mortality (seven studies; I² = 88%). Thus, estimating pooled hazard ratios was not appropriate. Heterogeneity among studies was observed in most subgroups defined by sex, country, and study quality. In conclusion, we observed no consistent association between milk consumption and all-cause or cause-specific mortality.

http://www.ncbi.nlm.nih.gov/pubmed/25327185

CONCLUSIONS:
Drinking milk at least 1-2 times a month was associated with lower all-cause mortality in men compared to never drinking milk. An inverse association was also found between drinking milk and mortality from both cardiovascular diseases and cancer. However, lower all-cause mortality in women was found only in those who drank milk 3-4 times/week.