Adarq.org

last night:

- foam roll quads x 40-50 rolls/leg

- cook hip lift x 10,10/leg

there is hip flexion, for sure. and isometric work for your quads. still hits the RA pretty good. also, if you are a real man, you won't hold the bar across your chest. you'll hold it across your shoulders. MUCH harder.

decline situps with a bar across your shoulders. brutal, easy to progress (add weight, add reps). if your gym has sub-45 bars i'd recommend starting with those. like a combo of these: https://www.youtube.com/watch?v=7x5wEZSE6sg and these: https://www.youtube.com/watch?v=QhGU5cmNZds.

windshield wipers are good for lower RA. also they look badass if you can do them right.

for the new guys, this dude used to log on here a few years ago. cleaned 220 in april in training. gnarly.

<a href="http://www.youtube.com/watch?v=NWKeCi9jojs" target="_blank">http://www.youtube.com/watch?v=NWKeCi9jojs</a>

captains of crush are good for grip strength. also, crushing an old tennis ball repeatedly. also plate pinches.

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

- warm up
did a bunch of coast-to-coast layups at as near full speed as i could.

- DLRVJ x ~8
PR on one-step, ~33.5. PR tie on full run-up, 36. downhill from there although i dunked the dodgeball a couple of times. i need to figure out how to keep sessions that start at or near PR levels at that level, as opposed to what often happens, which is a great first jump and then a bunch of mess.

- foam roll quads x 10 rolls/head

- superset x 3
-- x-band walk x 10/each way
-- cook hip lift x 10/each
the cooks really highlight asymmetries. harder time keeping the tennis ball in place on the left, i.e. when lifting my right glute. good stuff.

- superset x 2
-- shoulder dislocates x 10
-- band pull-apart x 10
-- scap push up x 10

- stretch

hurray, a PR tie and possible all-time PR off of one step. stay the course, a thousand points of light, stay the course.

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

- warm up

- layups and drop-steps x 15 mins

- DLRVJ x a couple
kept it submax, mostly not reaching just going for head height

- cool down

- stretch

this wasn't much, i'll go again tomorrow.

Interesting piece of reporting from ESPN on LeBron and Blatt: http://espn.go.com/blog/marc-stein/post/_/id/3896/lebrons-handling-of-blatt-unbecoming.

And a counterpoint on Stein's dumb, Costas-esque conclusions: http://deadspin.com/why-should-lebron-james-let-david-blatt-pretend-to-be-t-1712374977.