Adarq.org

fair enough about triceps and the fact that you do a fair amount of CG pressing. for curls, i'd drop the heavy sets and do more volume with less weight. so like 3x12 with the same weight across all sets.

for kroc rows, if you feel them mostly in your arms, you're doing it wrong. they're designed to hit your upper back. you could also try wide-grip rows, either inverted with your bw or a weighted vest or DB in your lap, or seated cable rows. just focus on using your lats to initiate and then complete the movement. if i don't do that my traps tend to take over. ymmv.

post that video son! four plates! 

<a href="http://www.youtube.com/watch?v=58-atNakMWw" target="_blank">http://www.youtube.com/watch?v=58-atNakMWw</a>

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none. left shoulder actually feels better than it has in...a year? like maybe 85%.
MENTAL STATE: annoyed

- warm up

- SVJ x 3

- DB jump squat @10s x 3

- SVJ

- MSEM squat 295 x 5
dude came over to tell me i was making it look too easy. warm ups felt very smooth and solid, minimal twisting and very even. felt very solid, later reps stronger than earlier reps. AELS was all that was between me and three plates.

- superset x 2
-- DB OHP 50s x 8,6
-- pull up +15 x 8,6

- inverted row x 5
- push ups x 35
- kroc row 80 x 15,10/each
- inverted row x 5

- stretch

tomorrow will jump and play touch football in some order. gonna take it easy on the football, last time i played i was sore for a week. maybe cap myself at an hour. at least it'll be above freezing tomorrow.

^^^getting down in weight is not to be underestimated. witness the success, for a time, of adarq's athletic anorexia quest. i'm pretty lean but i wonder if a dedicated cut wouldn't have me jumping higher, or if the cost isn't worth it.

it is cold as buhjeezus outside. reminds me of college.

WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: a little distracted

- warm up

- SLRVJ x ~8

- one-step DLRVJ x ~10

- SVJ x 5

- squat MSEM 275 x 6

- squat 225 x 10
yeah man i'm all over the place. thinking too hard, feeling too hard. need to take my own advice from two days ago.

- superset x 2
-- DB OHP 50s x 8,5
-- pull up +15 x 8,5

- DB single leg RDL 35s x 10,10/leg

- stretch

so don't run. row, swim, bike, whatever.

https://www.facebook.com/video.php?v=10152948260636224

 

bah gawd.

http://www.aspetar.com/journal/viewarticle.aspx?id=73#.VKw4fSvF91Y

While the ability to run at high top speed has been clearly related to the ability to generate high amounts of [ground reaction force] in the vertical direction3,4, much less is known about the determinants of the acceleration phase of a sprint. Coaching practice has long considered the capability of force production as an inherent feature of acceleration and sprint capability. It is a common belief that how much force and impulse one athlete is able to produce and how hard they can ‘push the ground’ and ‘push with a forward incline’ during the entire acceleration phase are key variables.
...
It was found that the [decrement in ratio of force] was significantly and highly correlated to the two main 100 m performance parameters: mean and maximal 100 m velocity, as was the mean value of HF over the entire acceleration9. In contrast, neither vertical nor [ratio of the contact-averaged HF to the corresponding resultant GRF="TOTF"] averaged over the acceleration phase were significantly correlated to these performance parameters. Further, subjects’ TOTF was not significantly correlated to DRF. It was concluded that the force application technique, as opposed to the amount of total force subjects are able to apply onto the ground, is a key determinant of field 100 m sprint performance. However, one limitation of this study was that the results were obtained in low-level sprinters and in non-specialists.
...
[They did an experiment with very-good-to-elite sprinters]
...
Overall, the main and very novel results of these two studies show that the way sprinters apply force onto the ground (technical ability) seems to be more important to field sprint performance than the amount of total force they are able to produce (physical capability). In addition, these two mechanical features of the acceleration kinetics were not correlated, which means they represent two distinct skills.

interesting. article goes on to talk about practical implications.