Adarq.org

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.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: blah, terrible sleep last night and it's hot and humid as shit outside

- warm up

- avishek SL bounds x 3,3,3

- 1-2 jumps x 4,4,4,4,4

- various SL bounds x some

- two-step DLRVJ x some

- sprint ~40m x 1; 55m x 2
?, 7.59, 7.72

unbelievably slow, just awful. the jumps and bounds were bad, too. normal track was unavailable so i had to go to shitty banneker. plus it's a million degrees outside and i got like 3-4 total hours of sleep last night. bad workout, oh well. going to play tennis with my dad later.