Adarq.org

the comp results make it easier to believe, in the caption to the vid i think they mention the 215 DL, which is what's listed on those results. 537.5 total is really good for a dude, let alone a lady of any size, let alone a lady who weighs less than i do!

ETA: she has the second-best reshel score (like a wilks score) in that competition, and the next-closest person is also a woman from argentina. interesting. only better dude is someone we should probably be following on YT, if he indeed has videos: jaco de waal, who totaled 815 at 82.5.

beast for sure.

ETA2: makes me want to train for power lifting. must snap out of it.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: low motivation

- warm up

- DLRVJ one-step x 4; two-step x 3; three-step x 3; four-step x 2
submax, no target

- MSEM squat 300 x 3;3

- superset x 2
-- DB OHP 55 x 6
-- pull up +20 x 6

- stretch

RSR proves to be much more demanding than i what i thought when seeing it on paper.
Legs are constantly tired. Moar sleep&food, must stretch/SMR too.

lolduh. 

i mean i can't quite figure out if those reps are crappy or not. they felt fine as i was doing them, very stable and easy, not even a lower back pump, let alone pain or discomfort. and i don't think i'm waggling my hips. but the tilt...looks weird.

here are today's squats. you can see the lean pretty clearly. need to correct it. some of it may just be the fact that my right shoulder is lower than my left. some is clearly more serious than that, though.

EDIT: may not look it with the angle but these are all below parallel.

<a href="http://www.youtube.com/watch?v=QD5DRU5FHEI" target="_blank">http://www.youtube.com/watch?v=QD5DRU5FHEI</a>

EDIT 2: for an imperfect comparison, here is 350x1 from fall 2013.

<a href="http://www.youtube.com/watch?v=OkGlV2kB4MA" target="_blank">http://www.youtube.com/watch?v=OkGlV2kB4MA</a>

man you should totally do it. quick google reveals that the USATF tennessee association championships are in june but i bet there are smaller meets. here's an open track club in knoxville: http://www.tnelitetc.org/.

not to push you in that direction or anything!

not really a plyometric exercise, more akin to a jump squat. kellyb has advocated that kind of weighted BSS jump, i think, although when i've done them before i've split the weight into two lighter DBs, rather than using one held at chest level.

EDIT: lost that bar forward like whoa. you're up on your toes almost immediately. are your submax squats also biased forward?

alright so adarq had some advice for me, as i mentioned. a few things:

- more DLRVJ
- more squatting
-- consider LTMP*, maybe in conjunction with MSEM
-- consider MEBM once per week
- some reactivity/power accessory work for shoulder power and power in triple extension
- keep post-jumping weight room work brief because of sneaky CNS fatigue

basically, i responded okay to the FIF workout frequency, but it didn't necessarily give me the best bang for the buck in terms of exercise prescription. i need to be stronger, and i need to be better AT JUMPING.

i'm still trying to figure out how to turn that into a weekly schedule. one thing i should definitely do is get back to early bed/early wakeup. jumping before work is much easier than after because the gym is generally free before 7:30 AM. i tried it before and my problem was bedtime discipline. but if i'm in bed by 11 i can make it work. on that note, i'm going to bed.

*good excuse to go read this vintage adarq.org post: http://www.adarq.org/performance-training-blog/length-tension-motor-pool-sessions-(ltmp-sessions)/