Adarq.org

just added a new column to the progress tracker: mobility (y/n). i've set my first three activities to focus on (forgive the california-inflected names):

1. lacrosse/tennis ball forearm smash
2. t-spine extension smash
3. hip capsule mobilization

i will spend at least 15 minutes working on these things every day (~5 minutes each). if i have extra time, i'll go deeper on one or more of them or work on something else that's a consistent problem. this is over and above what i do during workouts anyway. when i feel like i've made some progress on a given exercise, i'll swap it out for something else that i need to work on.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none, right toe tweaked during a sprint start but not badly
MENTAL STATE: okay, happy

- warm up

- avishek SL bounds x 4

- sprint 30m x 6
worse than last week, which is annoying because i was much fresher today and it wasn't as hot. 4.06 to 4.30, although those were probably too generous/ungenerous. probably like 4.16-18 for most except the fastest one. hip flexors feeling it.

- 20m fly x 2
tough, my top speed sprinting is a mess as t0ddday pointed out the other day.

cut short because...

*30 mins later*

- SVJ, DSVJ, SLRVJ, DLRVJ x ~50 jumps
dropped avishek off and then went to the outdoor court at the middle school near my parents' house. the court is asphalt and slanted -- long-time readers may recall a vid taken there a while ago -- but the rims are ~9' and ~9'8", so i was able to get a lot of grabs and stuff. this was good.

*later*

- anterior hip, adductors, modified pigeon x 15-20 mins

- painting my parents' house x 2 hours

*later*

- tennis x 30 mins

/later

- more mobility shit

 

not gonna share the progress tracker?

also the fact that the channel it links to is called "ProfessorLive."   

WEIGHT: 171.5
SORENESS: none
ACHES/INJURIES: outside lower right leg
MENTAL STATE: annoyed

was on my way to the track and it started lightning and thundering. and then it started to rain. so i went to the gym instead. 

- warm up

- depth jump @12" x 3,3,3,3,3
got a couple of 'em on video, will combine with some other stuff from the workout later and post. knees coming way too far forward on most sets, i think.

- SL pogo x 5,5,5

- air squat motor learning x some

- sprint form drills x a few

- standing ab wheel roll outs x 3,3
same problem as with GHRs, really interestingly. i lose tension in my abs and butt and overextend my lumbar spine. the roll outs highlight because of the load.

- walk home

/later

- extensive stretching and SMR for t-spine, ITB, adductors, and feet

i have indulged on sweets more than i should but have only gained a pound in the eight days since i started my tracker. i am getting enough protein and veggies but still, i need to limit myself more on the processed sugar front.

http://gawker.com/dead-hospital-patient-woke-up-as-doctors-prepared-to-724808296

 

Have you read Kelly Starrett's book?

in progress. really enjoying it so far. i wish he were a better writer but at least he's clear.