Adarq.org

last night didn't get home from work until 10, so i just SMR'd my glutes with most of the focus on upper glutes. i've been avoiding them and working on other things but let's be honest: that's because i'm a pansy. need to refocus on that shit.

also i'm going to make a PT appointment today. i wrote to the place i've been before a couple days ago and they got back to me but i haven't had a chance to call them back to set an actual time.

some real pretty basketball in here.

<a href="http://www.youtube.com/watch?v=-6NbJMq-QfU" target="_blank">http://www.youtube.com/watch?v=-6NbJMq-QfU</a>

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: low back
MENTAL STATE: tired and stressed, bad day at work

- warm up

- bounds 4 x 6
i think these are getting better, although in one of those videos there's a cue to be attacking the ground to pull through with your plant leg and i don't think i'm doing that. will try to tape soon.

- sprint 30m x 3; 60m x 3
4.5 on the 30s; 8.3-8.5 on the 60s. felt awful, so sluggish. no acceleration even for me, hips aching a bit. oof. plus back had previously felt better over the course of workouts but today it got worse. decided against all-out 100s-130s and went with...

- submax sprint 120y x 6
endline to endline on the field. 18-19s with 40-50s between reps.

- stretch

http://deadspin.com/college-freshman-runs-wind-aided-9-77-second-100-meters-1578685146

god damn.

also the dude in orange is a white dude running 9.91!!!!

i'd take out the last stanza but otherwise, bravura first effort. 

WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: left toe, low back freaked out (see below)
MENTAL STATE: very good

- warm up

- DLRVJ x 15-20
jumps were good, finally back up around 30+ on SVJ, hit 33+ on two-step (excellent for me) and then on three-step i hyperextended somehow and my low back/SI joint freaked out. ffffffffffffuuuUUUUUCCCCCKKKKKKKK. i kept jumping but i couldn't get the volleyball or number 3 soccer ball down cleanly. so frustrating, it should have been a great jumping day.

- bench 225 x 3,3,2
no spotter so i played it very safe.

- superset x 3
-- assisted natural GHR x 10,10,10
-- inverted row x 12,12,12
-- machine leg extension +100 x 0,10,10
i'm not doing anything for my quads right now and i think they're atrophying. or i'm just neurotic. but i think my legs have gotten smaller since i stopped being able to squat. 

- donkey ankle bounce x 15,15,20

- stretch

so frustrated with my back!

It was a very sunny day.
I had a slight 'ndigestion feeling
in my chest
but didn't think too much of it.

People came into the pitch.
I took it as a cue to stop.

Afterwards played around park running
up ramps and other running stuff
nothing stressful.
It was a hot but good day to run.

The runs did not feel fast but just
had to continue driving, running hard.

took a little more liberty with editing this time.

jesus, i was kidding.

my body is built very well for squatting and benching: i have short arms and legs and a long torso, with broad shoulders relative to my waist and naturally* a fairly big chest, butt, and quads. i have a friend who did starting strength and GOMAD a few years ago and got his squat and DL to respectable if not impressive levels (given how consistently he worked), but never got his bench over like 225-230 even when he weighed 215. meanwhile i'm about to try to hit 225x5,5,5 at 175, without focusing on it or trying especially hard. i've squatted 2x bw on a few occasions.

meanwhile, i seriously doubt i could chin my bw+20kg (100kg) ten times and raptor's DL dwarfs anything i've ever done. plus i'd trade being naturally okay at benching for being naturally okay at jumping in a fucking heartbeat.

in other news, my low back/SI joint is bothering me today. i blame the RDL.

*for the most part: i don't weigh much more than i did five years ago, have never really committed to a bulk, and my proportions are roughly the same, so i'm going to say that most of the mass i do have would be there even without lifting.