Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay

- jog x 12 mins

- bit o'stretching

- KB swing x 10,10,10,10,10

- KB clean x some

- KB snatch x a couple
left shoulder displeased

- more stretching and SMR

wanted to sprint but the track was closed by the time i got home from baltimore. thought it was open later. so got the blood flowing a bit instead. early bedtime tonight and jumping tomorrow morning.

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: low back tight, left hip a little, left shoulder a little
MENTAL STATE: good

- warm up

- DLRVJ x ~8
excellent, some good clean dunks with the dodgeball. 35+ on a few, all over 34

- basketball x 2 games
i suck but wind is better

- bench 215 x 5,5,5

- kroc row 80 x 22(R),20(L)

- inverted row x 10,10,10

- dip x 15

walk home, change shoes, jog 0.5 mile to track

- strides

- LRLR bounds x 3

- sprint 30m x 1; 40y x 2; 50m x 2; 100m x 1
hand timing is bad. got 4.5 on the 30, ~5.3 on the 40s, ~6.8 on the 50, and 13.5 ( although to be fair it was at the end of a long workout and i am NOT fit) on the 100

- walk home

- stretch

the 6.8 on the 50 gives me a 12.5 estimate for the 100. the 4.5 30 gives me an 11.88. the 13.5 on the 100 gives me a...13.5. pretty clear what my problem is, i think.

later:

- foam roller hips, t-spine; some more quad and hip stretching.

forgot that you don't have DBs. god i would kill to be able to work out at home. to have a garage...

volume OHP ftw.

your explanation of your misunderstanding of vag's post is bewildering. the calculation is not complicated.

measure five toe-to-heel steps. say* that's 1.22m. in order to get 100m you need 100/1.22=81.97 or basically 82 sets of five steps. 82*5=410 steps=100m. you could do the same thing with bigger strides and it'd be quicker if a little less accurate. the equation stays the same. three strides=9.1m. 100/9.1=10.99 or basically 11 sets of three strides. 33 strides=100m. bingo.

*JUST FOR THE SAKE OF THE EXPLANATION, THIS NUMBER IS NOT INTENDED TO REFLECT YOUR ACTUAL LIVED REALITY.

<a href="http://www.youtube.com/watch?v=vcG6oR145h4" target="_blank">http://www.youtube.com/watch?v=vcG6oR145h4</a>

1471 total at 130. 

yeah you've had bad history with OHP. you could do it for volume, though. when i've hurt myself doing OHP it's always been when i tried to go heavy. doing DB presses or lighter weight BB presses for high reps don't bother me. if you're trying to build mass then 3x10 might not hurt.

i really like DB presses and of course the adarq.org member with the beastliest upper back, kingfish, swears by them.

oof. well, a fuckload of WPC and milk will do the trick. for snacking, nuts are good. i used to munch on almonds like it was my job during my brief paleo flirtation like 5 years ago. EDIT: also yeah a second to vag's suggestion of peanuts. added benefit: they are delicious.

dunk contests aren't the same after kilganon's double reverse elbow hang.