Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, right knee (from first set of leg presses yesterday i think)
MENTAL STATE: okay

- warm up

- SL bound 15y x 3

- sprint 30m x 4; 60m x 2
4.6, 4.6, 4.5, 4.5; 8.2, 8.2 -- i know t0ddday puts no faith in these things but my "predicted" 60m for a 4.5 30 is 7.4. oof.

- four-point sprint starts x a bunch
i'm terrible at these, way too much on back leg, no idea what i'm doing really. t0ddday told me that your back leg is supposed to contribute little or nothing to the first stride -- he drags his back foot even at the beginning of strides -- and that is DEFINITELY not true for me.

- hurdle hops x 8,8,8

- stretch

got some video, will post in a bit.

gah i wish i could upvote that! 

i still feel like that guy, but relieved instead of nervous.

monday:

- some improved bounding, a ~PR in the 60 (8.0 fml) and a crap 110 (15.1)

last night:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: very good

- warm up
following chris's experience, kept warm up to just layups and drop steps, minimal shooting around. jump focused. in the progression i got a clean 30, possibly 30.5 on the SVJ, which is better than in the last few sessions for sure.

- DLRVJ x ~20
very frustrating, could not break through ~34. no clean dunks with the mini soccer ball. felt slow and muscular, no bounce, no smoothness. bah.

- monster pseudo circuit
-- band shoulder rotations x 10,10,10
-- cable hip thrust 120 x 15,15
-- curls 20s x 12,12
-- cable tricep pressdowns 80 x 12,12
-- leg press 400 x 10,10,10
-- leg press calf raise 240 x 10,10,10
-- smith machine shrug 185 x 12,12

also no menu on the left

today:

- watch US come within 15 seconds of beating portugal. feel empty inside. FIFTEEN SECONDS! this must be how iran felt when messi slew them at the last moment. just the best player pulling a rabbit out of his hat. fuck.

yesterday (in baltimore):

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder a little
MENTAL STATE: good

- warm up

- a few jumps
the baltimore gym rims are higher than normal, as previously noted. these didn't feel terrible but my shoulder was bugging so i didn't do too many of them. plus the positive reinforcement of getting most of my palm over the rim was not there. feels like regression to 2011 to just be nicking the rim on full run ups.

- bench 195 x 5,5,5
shoulder felt a little unstable so didn't push these. will get 3x5x225 one of these days if it kills me, but in no rush. AELS, AELS, AELS.

- superset x 3
-- cable row 10(?) x 10
-- ISO 45-degree hyper +35 x 30s

- superset x 2
-- dip x 12
-- curl 25 x 12; DB shrug 80s x 20

- superset x 2
-- hands-to-elbows plank x 12
-- leg lowers x 15

- stretch

seriously. ronaldo. fuck that guy.

dumb dumb dumb
dumb du-dumb, dumb du-dumb
dumb dumb dumb
dumb du-dumb, dumb du-dumb
dumb dumb dumb
dumb du du-du-dumb, dumb dumb
dumb du du-du-dumb, dumb dumb
dumb du-dumb, dumb du-dumb

Don't get too excited. It seems to me like you're getting close to that 5% max gain due to plyos.

lol