Adarq.org

not to hate but sub-20 doesn't seem very ambitious. i ran a 20 minute 5k when i was a sophomore or junior in high school, with half a season of halfhearted training (thanks DC sniper). given the volume you're already training at, i bet sub-20 would be pretty easy with a bit of race-pace practice. why not aim for sub-19 or 18:30?

he snatched 175. i'm watching a british stream and the commentators just mentioned that a british weightlifter just set a record in the c+j with 176.

xiaojun is coming for your lunch money, UK. better take it out of your pocket right now just to speed things along.

ok

it's racist to say that these dumb asses should focus on fixing problems within their own community and violence towards each other?  There's a black guy who commented and said the same exact thing as I did, so I am just a bit confused.  If I came off as racist then sure, I didn't mean too, it's hard to not get pissed off at the stupidity of these people, especially with what happened in Minneapolis.

it's only not racist to say that if you also acknowledge that many, many, many of the problems faced by black people in this country are the direct result of centuries of violent oppression of and theft from them by white people -- oppression and theft that continue to this day -- and that the solution to those problems, if one even exists, lies in the dismantling of the systems of institutionalized racism.

+1 appropriate response to bad session.

uh-oh, t0ddday is back and calling everyone out on not training hard enough. 

DIET
breakfast: smoothie, cup of coffee
lunch:
dinner:
other:

SLEEP
? went to bed early but slept fitfully, woke up several times in the night and not sure how long i was awake. lame. headache back a little.

so much flair. feel like he and j will should be in the same thread. steph curry, too.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: headache
MENTAL STATE: good

- warm up
had the stroke, head hurting.

- DLRVJ x a few
floor very slippery, could not get up very well. head hurt in between reps.

- SL proto-bounds and DL pogos
trying to do the t0ddday SL bound practice thing for a bit. uncoordinated for the most part, got some vid and may post if it's not too embarrassing (it's very embarrassing).

- squat 285 x 5,5,5
very strong

- bench 180 x 5,5,5
very strong

- RDL 225 x 8,8,8

- leg press calf raise +270 x 20,20,20

- pull up x 6,6,6

- DB row 75 x 10/side

- stretch

meh workout. the court was covered in tables and chairs, had to move some stuff out of the way to even be able to warm up. and floor was filthy from whatever activity they'd been doing. plus trying the t0ddday thing was hard. then again, squat and bench were excellent.

DIET
breakfast: smoothie, cup of coffee
lunch: N/A
dinner: lots of pulled pork, swiss chard, bean salad, cup of chocolate milk
other: cup of chocolate milk, small cup of warm milk with vanilla and a little sugar

SLEEP
9+ hours