Adarq.org

WEIGHT: 187.6 (172.
SORENESS: none
ACHES/INJURIES: left ankle a little (?)
MENTAL STATE: good

- warm up

- KB swing 60 x 10,10

- squat 325 x 1,1,1,1; paused 205 x 3,3
strong as fork, weight was flying, especially on reps 1 and 3.

- BB hip thrust 205 x 15,15

- hanging leg raise x 10; +5 x 6+4

- stretch

all available potential spaces for throws and bounds were occupied. so it goes.

WEIGHT: 187.2 (174)
SORENESS: none
ACHES/INJURIES: low back a little, knees a little, right peroneal a little
MENTAL STATE: good, a little lethargic/low motivation

- warm up

- MB toss x 10
inconsistent but best throws were ~11 yards. i throw to the right, not sure if it's a hip twisting or torso or shoulder issue. putting left foot 1-2" in front of right makes for straight throws.

- DL bound x 4,3(F),4,4,4
inconsistent, fucked up the second set by kind of falling forward. but best two sets were 11+ yards, which is an improvement.

- squat 315 x 1,1
low back felt the first a little but second very strong

- SVJ x 5,5
second set much lower than first

- SL SVJ x 5,5/leg
inconsistent, which is good because it means on some of the jumps i'm getting a bit more coordinated

- backboard touch x 10,10
legs smoked, not jumping high enough for backboard so i just did these as reaching pogos

- one-step DLRVJ x 5,5/plant
maybe 29.5 on a couple LR plants, much less on all the others.

vest is hard.

are you looking for really good but subelite people like that dude? or elites, too? and normals?

i gotta give a shoutout somewhere in here to my buddy jimmy's old website: http://www.beastskills.com/

good tutorials.

try wind and ultimate frisbee. the worst.

oh that's really interesting. thanks gukl.

jump PR vids here: http://www.adarq.org/progress-journals-experimental-routines/the-pr'spb's-videos-pictures-and-daily-achievements-thread/msg113878/#msg113878

pistols side view: https://www.youtube.com/watch?v=Fm5ZcZtgsMA

pistols front view (second set): https://www.youtube.com/watch?v=um4pbKsqy6Q

WEIGHT: 187 (173.
SORENESS: abs a tiny bit
ACHES/INJURIES: right toe, ankle, knee
MENTAL STATE: good

- warm up
hit 29.5 and 30 with the vest on

**remove vest**

- DLRVJ x 7
PR, 36.5, back-ironed a couple very hard with the dodgeball and got a couple of good dunks down. vids coming.

**replace vest**

- DLRVJ x 3
bad, did a couple from one step, not good

- superset x 2
-- pistol x 10/leg
-- SL RDL x 10/leg

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

- dip x 9

- stretch

PR'ing the first week is a good sign, i think.