Adarq.org

WEIGHT: ???
SORENESS: hamstrings quite a bit, traps a little
ACHES/INJURIES: none
MENTAL STATE: dragging a little, hamstring soreness meant i knew i wasn't going to be at my best and that makes it hard to get up

- warm up

- avishek SL bounds x 4

- broad jump x 4
not bad at all, which surprised me. not PR-level but not far off.

- DL bound x 4,2,4
meh, these were worse. second set got interrupted by a soccer ball coming straight at me. fucking soccer. in my dream world i have a full olympic oval and football field all to myself, with an enclosed, wood-floor basketball court with an adjustable rim right next to it and a full weight lifting set on the side (barbell, bumper plates, squat rack, bench). time to get travolta money and see what i can do.

- various SVJ, DSVJ, SLRVJ, SLRVJ, and avishek hop VJ
as ever on shitty jumping days, these all made my knees ache. 4-6 reps of each per leg.

- 40y dash
skipped, knees unhappy and didn't want to push hamstrings with ME sprinting.

- tempo run 80+ x 8
the straight on the track is not a full 100m. my guess is it's about 80m.

- stretch

- heel walks x 50

- stretch

pretty pleased with this workout considering how crappy my legs felt going in. forcing myself to do tempo rather than ME 40s was smart. there's a reason you're supposed to do speed stuff before gym stuff but jesus would not allow it, in His infinite wisdom he caused a thunderstorm to rain down yesterday. so it goes.

no. pressing through the traps and onto the spine is not good, and also something about my shoulder positioning means that when the weight gets heavy it presses onto the anterior part of my acromion process looking at people with proper HB squats that shit is not happening. i will continue incorporating HB into warm ups but work sets are back to LB. still paused, though.

thanks lance. appreciate in particular the return of confidence in squatting the way that's most comfortable for me. it was probably not a bad thing for me to try to switch but i'm happy to be going back. one thing: with HB the pain isn't in the lower spine, it's that the bar presses through my traps onto the upper spine. at any rate, i'll continue with paused LB squats* and keep working on short run ups off one and two whenever i can, be it at the track or gym.

*for reference, the initials LBSS have nothing to do with squatting, or exercises of any kind.

good points but these exercises and stretches aren't replacing anything. if i get a 0.1s drop out of them they will definitely have been worth it, although there will obviously be no way to prove causation. my primary focus is still on getting faster and improving coordination by sprinting, bounding and jumping, while maintaining strength.

front squat is a thought, as HB is untenable past 275 pounds or so, probably because i'm doing it wrong. can't figure out why the bar is pressing through my traps onto my spine. we've had this debate already. lance or adarq, if you're in here, any thoughts? more curious than anything else.

LB squat bottom position for reference:



this is the bottom of my SVJ, for reference:



will try to get a decent reference pic for HB squat bottom position soon.

Quote from: LBSS on May 29, 2013, 12:21:03 am

trigger point release/dry needling are worth a look. probably a significant amount of woo, as with chiropractic, but without the risk of them herniating a disc in your neck.

Definitely. I'm gonna book in with a deep tissue therapist guy who does all that stuff next week and just get him to work the living hell out of me. Can't get freaking headaches every time I squat. Also, what's woo? Lol.

voodoo magic stuff, phenomena believed in far beyond the reach of actual scientific evidence.

If I take weight off the bar and do more reps I'll get weaker. Yup. I believe that completely. If I want to maintain or improve my strength I have to maintain or add weight to the bar. I can't see a way to circumvent this :/

what the...who the...how did you...what...fuck...what??!?!

if training with a set stimulus stops working, you change the stimulus. in what universe does that make you weaker?



the way i see it, this post has a few possible explanations:

1. a sudden and unexpected switch to active trolling
2. a sudden and unexplained amnesia regarding everything you've read in your own log and on the forum more generally
3. a sudden and unwelcome descent into hyperdunk-level stupidity

dropping weight and training in higher rep ranges for a little while could be exactly the stimulus you need to break through current plateaus. you cannot possibly be ignorant of that.

WEIGHT: 177
SORENESS: none
ACHES/INJURIES: head
MENTAL STATE: wanted to sprint, was very primed, but rain prevented that so settled on gym

- warm up

- snatch drills

- paused squat 285 x 5,5

- superset x 3
-- SL hyper +20 x 10; DBSLRDL 90 x 10; 50 x 10
-- pull up x 6,6,6
was not getting the right leg positioning with 90 lbs for SLRDL, so dropped weight. will continue with these as SL hypers are messing with my knees and SLRDL is also good for balance.

- SL psoas pull 35kg x 15
- heel walk x 50
- assisted GHR x 15
- stretch hip flexor/psoas x 60s
- stretch hamstrings x 60s

- paused calf raise 365 x 15

- pull up x 10

- hanging leg raise x 10

- stretch

meh. really wish i could have sprinted but made the most of it. snatches were okay for a while but then everything went to hell. i think sans coach i just have to cop to an attention limit with these. they're not physically challenging while i'm learning the technique and i don't want to spend an hour on them per workout if i can't actually move weight.