Adarq.org

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

- warm up

- depth jump @12" x 4,4,4

- squat 285 x 4,4,4
very solid

- superset x 4
-- DB OHP 45 x 7,7,7,7
-- pull up +10 x 6,6,6,6

- kroc row 80 x 21L;21R

- ISO glute bridge x 30s,30s

- stretch

at least you're doing more reps now. try doing some longer sprints as well.

Btw, LBBS, how has that arthritis affected your training and VJ aspirations?

sorry, completely missed this when you posted it. the arthritis has two main effects. first, it means i can't really get a proper toe-off. my big toes are quite inflexible, as you might imagine, and my gait at all times -- walking, running, jumping -- works around that fact. caused no shortage of pain up and down my legs as i adjusted my gait in my early 20s. second, it means my toes hurt like crazy some of the time, and that negatively impacts my ability to train. the pain is unpredictable: right now i have none in either foot but on sunday evening my left toe hurt so much that i was almost limping, and sometimes it's in between, so i can train but not really do anything max effort.

build up rowing like a couch-to-5k running program. start with easy intervals, then add time, then increase interval duration, then just go straight. so like, 10 mins of 60/30 work/rest. then add one work set per workout until you get to 20 mins. then move up to 120/30, then just go straight through.

oh no i think 20 mins on the rower a few times a week is fine, although i wouldn't do speed/power/strength work and LISS in the same workout. if you're gonna do that, i would definitely add it post-lifting, don't tucker yourself out for the central stuff.

well, there's a difference between training sets and all-out or ME sets. i wonder if this woman is more controlled in ordinary work sets.

nope. stand behind the line, jump, measure to the back of your heel. so:

heeltoe|----JUMP-----|heeltoe

the space between the |'s is your distance.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none, yay
MENTAL STATE: good

- warm up

- superset x 2
-- depth jump @14" x 4
-- ME SVJ x 4
depth jumps felt high

- squat 275 x 5,5,5
good.

- superset x 4
-- DB OHP 45s x 6
-- pull up +5 x 6

- DB shrug 70s x 12,12

- DB swing 50 x 10,10,10

- stretch