Adarq.org

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

 

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.