Adarq.org

ended up getting baited and switched by gf last night and then feeling sick in the evening, so no gym. this morning headed back to that beautiful track and it was beautifully open.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: low back a bit tight but not horrible
MENTAL STATE: very good

- warm up
included some power skips and a couple of short-approach DLRVJ.

- bounding practice
awkward as fork. got a little better toward the end but basically i'm still super uncoordinated on these. come on, newbie gains.

- sprint 60m x 4
about as slow as you'd expect

- sprint 300m x 1
more like a fast jog, but was still spent by the end

- stretch

t0ddday is right, i'm gonna have to earn the right to do tempo. legs finished after the 300. come on, newbie gains.

<a href="http://www.youtube.com/watch?v=eOtM4rnzGD4" target="_blank">http://www.youtube.com/watch?v=eOtM4rnzGD4</a>

two steps forward, one step back. 

WEIGHT: 175
SORENESS: none
ACHES/INJURIES: low back after i tweaked it on a jump, now it's kind of bad
MENTAL STATE: tired

- warm up

- jumps x 10-12
very inconsistent and slow, as expected, but i managed to get a couple around 34. so not a catastrophic fail considering how long i was gone. good job, me. toward the end tried a couple of one-step RL plants and on the second one i got all twisted and my back was like, fuck.

- squat 135 x 5,5,5
back tight but these were doable. i'm slightly regretting it now, though.

- bench 185 x 5,5
whatever

- DB RDL 80s x 10,10

- kroc row 70 x 22(R),20(L)

- stretch

considering i slept like shit last night and am for sure jet lagged, this could have been way worse.

EDIT: two hours later, lower back is really stiff and achey. right knee also bugging. damn it.

Bumping this because I just got an email saying that they had just digitized Charlie's 2002 Vancouver seminar in two parts. They can be yours for the low, low price of $99 each!

I get no shortage of lolz over how spectacularly overpriced the stuff on his website is. Seriously, who buys it? Maybe school-affiliated track coaches with a budget to spend?

try incline walking on the treadmill. very low impact, very low intensity so should not interfere with other objectives. stick on a podcast or an album you like and just walk.

why do you need to figure out how much the hack squat machine weighs? you're just measuring improvement from a baseline. it's not like "hack squat calf raises" something you can compete in.

DIPHENHYDRAMINE, BABY!!!