Adarq.org

attaboy! 

thanks seifullaah, haha.

I like to use that Frank Dick calculator as well. It gives you an indication of your potential and what the general benchmark is. That time doesn't surprise me because you've got a good squat (2x your bw) and fairly low bodyfat so I'd expect your acceleration to be good.

yeah although 4.5 is still pretty slow, ~5.1 in the 40 which is offensive-lineman speed. but those dudes are almost twice my size. 

i guess i'd be happy with 7.4/11.8. where i'm at just means my top speed and fitness are crap. nothing new about that knowledge, of course.

yep. hard as shit, that game.

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