Adarq.org

WEIGHT: ???
SORENESS: abs, hamstrings a little
ACHES/INJURIES: posterior left shoulder
MENTAL STATE: blah

- warm up

- SVJ x 3,3
first cluster better

- paused squat 255 x 3,3
much better, second set very good

- superset x 3
-- assisted natural GHR x 10
-- dip x 10
-- pull up x 5

- unsupported kroc row 65 x 15

shit workout, felt weird. left shoulder still irking me so i decided not to bench. tried DB OHP and that wasn't happening either. good old trusty dips.

palm to the rim.. not bad 

drop another 6-8 lbs to peak the jump while being as strong/explosive and ud get another +1-2".. do that for up to two weeks.. any longer and the weight loss will get you weaker.

do your jumps in wood floors if you can before your knees eventually tell you to that its enough.

lose...weight? holy shit, maybe it's time for athletic anorexia... 

all the weight lifting WRs in one video.

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

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: posterior left shoulder tweaking a wee bit
MENTAL STATE: very good

- warm up

- jumps x ~20
got a few good dunks with the dodgeball but inconsistent, missed more than i made. still felt good.

- paused squat 255 x 2; 225 x 3
legs weak/enervated weirdly. the 225 x 3 was explosive but 255 felt awful. huh.

- bench 185 x 8+3+3+3+3
nice pump

- cable pull through 140 x 20; 150 x 20,20

- kroc row 80 x 17(L),18(R)

- superset x 2
-- decline sit up 35 x 10
-- DB shrug 60s x 10
-- band pull apart x 10

some random other shit in there like a 2x25 DB plate pinch, some clapping pull ups, etc. good workout.

thanks y'all. unathletic shortish guys of the world unite! interesting point about hip hyperextension, raptor. i'm trying to do a better job of pre-activating my glutes and hopefully that'll help, too.

WEIGHT: 175
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: very good

- warm up

- jumps x ~15
got a few dunks with the big dodgeball (volleyball-sized), some very good jumps without it, as well. plenty of video, will post later. not quite all-time PR height but close.

- paused squat 255 x 3,3
vid of first set. second set was better.

- bench 205 x 5,5,5
tough but clean. wobbled a little on the last rep of the first set and everything else was clean.

- assisted natural GHR x 8,8,9
did a few clapping pull ups in between sets

- kroc row 60 x 25

- stretch

great workout.

page loaded and i literally said "whaaaaat?" out loud to myself.

also, the god damn gym is closed today. i'm so blown. so, so very blown. backup gyms are also closed.