Adarq.org

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

 

WEIGHT: 175.5
SORENESS: none
ACHES/INJURIES: toes
MENTAL STATE: good, a bit springy

- warm up

- depth jump @~18-20" x 3,3,3
mostly same or ~0.5" higher than SVJ, last one at least 1" higher. got vid, will upload later.

- 1-2 jump squat 45 x 2,2

- squat 330 x 1,1,1; 290 x 5,5
strong

- bench 165 x 10+3+3+3

- BOR 165 x 10+3+3+3

- GHR x 2,2,2

- rear delt flye 12.5s x 10,10

- DB RDL 60s x 10,10

- windshield wiper x 12,12,12

- double unders x 100
3:05, shitty

- stretch

good workout. 335 next time for squat.

nasty.

A workout I like to make athletes do on the track is repeat 150m sprints with a 25 meter walk between sprints and then 10 pushups before each 150 starts.  If you can knock out 5 150's in this manner in a total time of less than 5 minutes.  Your in REALLY good shape upper and lower body. [sic all]

who wants to try this with me? seems like a fun way to end a workout the next time i'm at a 400m oval. post times to this thread.