Adarq.org

front squats i'm limited by wrist and shoulder mobility. overhead squats yes but not with a lot. i'll film some tonight, just for you. 

WEIGHT: ???
SORENESS: peroneals, quads
ACHES/INJURIES: toes bugging me a bit
MENTAL STATE: okay

- warm up

- broad jump x 4
kinda bad, just under 12y

- DL bound x 4,4,4
also meh, second set probably best right at 12y

- avishek SL bound x 3

- sprint 30m x 2; 40y x 2
4.59, 4.60; 5.35, 5.38    worrisome because these didn't feel that slow, relatively speaking. either i'm measuring wrong still or i'm much slower than i thought. used the yard markers on the football field to estimate proper distance (30m = 32.8y)

- DSVJ and DLRVJ x a bunch
just bad, legs shot, could get no pop. i think the rim was higher today but still, bad.

- tempo @ 17-18s 100+100+100+100+100+100

- stretch

god this sucked. i hope it's still rust and residual out-of-shapeness from vacation.

EDIT: the brianmac calculator puts a 4.59 30m at 12.06 for 100m. all caveats for internet calculators apply, but that sounds about right, actually.

well there's an open meet this sunday in northern virgina that i could race 100m in. but it's been years since the one time i did an all-out 100m so that might be pushing it a little. wish i'd known about it earlier. that seems to be the last outdoor all-comers meet in the area this year but there are winter ones in northern virginia and maryland that i could do (if i'm still living in this country then).

@T0ddday:

lol, i knew i was doing b-skips wrong. i see the diff, will correct. i like doing them as part of the warm up.

i doubt i'm higher than 30.5 or so on those jumps but as i've said before, i prefer to be uncharitable to myself. it's hard to tell because i haven't taken a tape measure to the rim yet; obviously practicing on a taller ring would be ideal. i wish i had raptor's set-up of 9'8 and 10' rims. there's no way in hell i'm getting 36, i think my all-time PR is 35.5 and i'm well below that now. in my videos from the old gym you can see that i was much more efficient in the run-up and was able to get a lot more out of a longer approach. on 100% of my best jumps i started a foot or so beyond the three-point line.

yes, drilling is important and my lack of it is the biggest reason why the first six months of this year were a complete fucking waste of time.

@raptor and acole:

on the hammies, i was being a little facetious with the comment about being able to put my palms flat. i know that has more to do with trunk and actually with my SI joint, where i'm a bit hypermobile in straight flexion, according to a PT i saw a while back. with neutral back i can put my hands about halfway down my shins. anyway, can't hurt to work on flexibility and strength there. GHRs are good but i'm limited most by my core when i do them super-strict. will start doing some light RDLs after GHR.

@vag:

nice of you to say 32; by my eyeball estimate the rim is 8'10.5. reach 7'6.5, need 16.5 to touch + 15 = oh, wait, i guess that'd be 31.5. well, that's nicer than 30.5. still would have counted as a crap day last november.

cheaper alternative: http://www.amazon.com/Purple-Octopus-Portable-adjustable-Cellphone/dp/B007NFIY0S/ref=sr_1_4?ie=UTF8&qid=1377727205&sr=8-4&keywords=i+phone+tripod

private video is private.

<a href="http://www.youtube.com/watch?v=bPmrfIw19jo" target="_blank">http://www.youtube.com/watch?v=bPmrfIw19jo</a>

    

this kid is going to michigan next year. AS A CORNERBACK. apparently RB is like his fourth-best position: he's better at corner, safety, and WR.