Adarq.org

I usually eat at least an hour before any session. Yesterday I had an early session since there was no school. Eggs with onion, tomato and bell pepper and some spinach and green tea. Hydration wasn't too much of an issue yesterday. But even when I hadn't eaten much, the first day back in training after being at the hospital every evening, the same thing happened, but I only dry heaved. The food is definitely more than I used to eat, but it's not like I'm stuffing myself every meal. By the time I get to my session I feel pretty normal. (Not hungry/not heavy.)

The kid graduated a long time ago. He didn't live where I do. I wasn't really planning on 100 box jumps anytime soon either. He built up to it plus weight over his entire high school life. I've started way too late to get anywhere near where he was. The box was slightly above waist. (or at least I was told)

I'll stick with flat bench for now. (I think my coach neglected to remember that I tore my deltoid so bad before last track season.)

Adarqui's Program, Day 3

Took a rest day. Hamstrings and glutes felt pretty sore, so I didn't even do short sprints. Bounds up my stairs between meals and stuff were the closest to a work out I got.

Adarqui's Program, Day 4

Looked at some nutrition videos from JB. I'm going to start planning meals better. I'm hoping I can get myself to prepare all my meals the night before. I know I won't wake up early enough to do it before school, so I'll have to prepare when I have the least amount of things to do.

- Warmup. (Always just a light jog and some hurdle and sprint drills)
- SPRINT WARMUP: 5 x 10 yard sprints

- DOUBLE-LEG BOUND: 4 x 5 bounds
- MR tuck jumps: 4 x 10
- MR pogos: 4 x 5

- SQUAT: 4 x 2 @ 185 lbs.
- DEADLIFT: Worked up to 245 x 5. Last rep was slipping from my fingers, but I managed to get it up. My grip strength's gone down a bit for some reason.
- BB CALF RAISE: 4 x 10 @ 105 lbs.

- STRETCH + PWO SHAKE


My hamstrings and glutes were still feeling sore today. Squats didn't feel all that bad and deadlifts were okay, but I still couldn't do the GHR. It kind of upset me because two weeks ago I managed just fine. This week every time I go down I feel like I'm going to pull something. Hopefully it won't stay this way too long.

Adarqui's program. Day 2:

Interesting day. My friend (another hurdler) needed another person to use for a photo project, so we went out to the track in the morning and took pictures on blocks/out of blocks/over hurdles etc.... for a portrait project. I decided to do sprint work there while I had the chance.

Morning:

-Warmup
-Quick hurdle drills
-SINGLE LEG BOUND PROGRESSION: 5 sets x 5 each leg
-Sprints: 2 to first hurdle, 3 over 3 hurdles, 1 over 7 hurdles, 2 over 3 hurdles. (All at standard 110m distances)
-Cooldown, stretch.

Didn't do all that much as far as sprint work goes. It was all short and max effort. Hurdles were placed at race distance, but at 3" lower than high school race standard. (which is 39")

Nighttime:

- Warmup

- SHOULDER WARMUP

After school my gym bag was locked in my classes. (total BS, my camera's in there mang) So I did all my strength work at home. (yay, bodyweight workouts)

- One-armed pushups (substituted for bench press): 3 x 5

- SINGLE ARM DB ROW: 4 x 8 each @ about 30 lbs. (did more reps since I was using half the weight than I would like)

- PULLUPS: 3 x AF

- DIPS: 3 x AF (couldn't find a suitable way to do these off the ground, so I raised my legs onto a chair and did them on my fancy universal pullup bar)

- CORE: Rotation of isometric bridges and planks. (both arms pushup position/elbows, then same with right and left) Hold each 30 secs.
   2x15 pikes.

- STRETCH + PWO SHAKE

smart move there.. change those GHR sets to 3x5 for now also not the 5x5, once your hamstrings get real adapted then we'll go back to 5x5.

how did the reactive work feel?

Reactive work felt pretty good actually. Stomach felt a little uncomfortable from the stiff ankles during pogos and tuck jumps, but other than that it was good. My distance increased up to the fourth time on two legged bound, which I found interesting since I wasn't ever trying any harder.

raw eggs dayyuumm.

peace

Yeah. Over the summer I got in the habit of making meal replacement shakes with eggs and protein when I didn't have time to make food before work, so they don't really bother me much anymore. You can't even really taste them with the protein and banana in there anyway.

Day 1 on Adarqui's program.

- Warmup: Light jog, hurdle mobility drills.
- SPRINT WARMUP: 5x10 yard sprints.

- DOUBLE-LEG BOUND: 5 x 5 bounds
- MR tuck jumps: 4 x 10
- MR pogos: 4 x 5


- SQUAT: 3 x 5 @ 180 lbs.
- GHR: 1x5. Cut short because I felt like I was going to pull my right hamstring.
- CALF RAISE: 4 x 10 w/ 80 lbs.. At first I thought it wouldn't be enough in the end, but it was. Must be because I've never really done much calf work with weights.

- Dips/pullups/core rotation. 3x8 dips, 3x8 pullups, 3x8 pikes. Done in supersets.
- Stretch.

My right hamstring started feeling a little off after my first set of squats. Doing squats wasn't a problem but when I got to the GHR I felt like I was going to pull it. Decided to cut it short to avoid injury.

For a post workout shake I used:
-1 banana
-2 eggs
-2 scoops of pinole (Mexican powdered corn drink mix. Seems to be pretty good for energy and it has some protein in it. Usually I'll use it whenever I don't use whey protein or whenever I've run out.)
-24 oz. milk (about, didn't really bother measuring)

What are you using to edit your videos?