Adarq.org

yeah i'd imagine the cutoffs are just to intimidate pretenders and make sure that whoever shows up is actually somewhat fast. it'd be hard to field a varsity team if your cutoffs were that ridiculous. 10.3 would have blown away the field at the pac-10 championships last season and been the fourth or fifth-fastest time anyone in the conference had run all year.

btw. oregon had a girl run 10.96 last year! 

WEIGHT: 174
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: pretty good (which is, somehow, better than "good")

- warm up
shot around, lots of layups

- DLRVJ x ~15-20
i think the rim was a bit high, but jumped higher on it than i have before (one or two other times at this court). touched every time, got a knuckle over a couple times. feeling okay.

- SLRVJ x ~12-15
felt better off left than right although heights roughly the same, ~2-3" short of the rim. something odd has happened to my left-footed SLRVJ vs. my right. right has always been dominant and often still is, but i think my technique is better off my left now. not sure why but i seem to gather myself better, if that makes sense. may not for the nonnative english speakers. sorry bros.

- squat 330 x 1,1,1,1
meh

- bench 170 x 10+3+3+3
hard, wrists feeling it. got all the reps solidly, though

- BOR 170 x 10+3+3+3
ugly, body english involved, ego check time.

- DB RDL 70s x 10,10

- various pull ups and chin ups and clapping pull ups

- rear delt flyes 15s x 10

- hanging leg raise x 10,10

- double-unders for time
lost count, god damn it. bad, though, my forearms were tired and that fucks everything up.

(later)

- stretch

got a little vid. i love this gym and wish i could go to it all the time but it's in baltimore. oh well. costs me $25 a session to drop in, too. unless the girl at the front desk lets me in free, but some other lady was there this time. oh well.

yeah it's the 150s test. i ran the 150s in about 25s -- remember how slow i am -- but my recoveries were shortish, maybe 15-20s each. i did walk them.

in re: the other tests:

1. best broad jump = ~9'3-9'6, somewhere in there
2. 30m fly = ???
3. SL bound = ??? because i don't know how many bounds, also, is this with a lead-in or from a SL standing start?
4. how far i can run in 45s = ??? but might be fun to find out. maybe next week.
5. event-specific tests = i still can't jump that good

WEIGHT: ???
SORENESS: hamstrings a very little bit
ACHES/INJURIES: hips tight
MENTAL STATE: CNS firing a bit slow

- warm up

- SL bounds x 5,5

- broad jump x 4

- DL bound x 4,4,4
first two sets above average, probably 12.5 yards

- sprint 40y x 3; 60m x 1
shit, just awful. need to run with avishek again because there's a chance i'm really screwing myself on timing. or maybe i'm just slower than i hope. not even posting the times i got.

- DSVJ, DLRVJ, SLRVJ x a bunch
went for 15 minutes or so. not good. did some of T0ddday's suggestion of running faster than i can manage and planting without worrying about how high i get.

- T0ddday test
4:41 and this wasn't even that hard. so either T0ddday's people are in horrible shape or i'm in better shape than i think.

- stretch

all that shit is determined by your physiology -- lower leg/upper leg/torso lengths. don't judge your technique against what you see oly-level weight lifters doing. it's not like they're consistent with each other. there are many ways to achieve the same thing, which is a leg-driven squat.

that's actually a good idea. i can perfectly maintain form all the way down, it's on the concentric where it gets HARD. mmkay gonna do that. thanks raptor.

Yeah but here's the thing - GHR = knee flexing exercise. Leg curl = knee flexing exercise. RDL = hip extensor exercise.

That's what I meant.

ah, touche, touche. that is a good point. i guess that was joe's point, too. 

hadn't thought about adding leg curls of any kind. i could throw in some non-strict GHRs to get the volume work in but i'd rather focus on quality on those. once i can rep out more than a few i'll be a beast.

EDIT: someone downvote that post i made with DB RDLs in huge type.

Then do leg curls after them to get that volume up.

- DB RDL 60s x 10,10