Adarq.org

yeah it's not a long-term thing. just trying to get my work capacity back to somewhere moderately respectable. i'll switch back to some form of waveloaded gym work soon, probably along the lines of what adarq prescribed 18 months ago. stay tuned.

if a serving is 30g (and it is, if the per-serving protein amount is 25g), then unless the NOW stuff also has magical physics-bending properties, there's no way it has 162 servings for a 5lb tub. there are 453g per lb, so there are 2265g in a 5lb tub, or 75.5 servings. give or take.

super grade whey protein concentrate from truenutrition.com is 10lbs for $90 shipped, which is cheaper per pound than the price you quoted. the high grade stuff is even cheaper but it doesn't mix as nicely.

i don't play basketball nearly as seriously as a lot of the guys on here so take this with an enormous grain of salt, but cues help me in all kinds of things, not least shooting a basketball. the number-one most-helpful cue by far for me as far as shooting well vs. shooting poorly is "bend your knees." if i bend my knees, i get elevation and the movement is smooth from bottom to top, i get a nice straight-on release and the ball usually goes in the net. if i don't bend my knees, all hell breaks loose.

^^^yeah so far so good. only worthwhile as long as i'm updating it.

WEIGHT: ???
SORENESS: quads heavily, glutes a little
ACHES/INJURIES: none
MENTAL STATE: motivation high but not twitchy

- warm up

- submax avishek SL bounds x 4,4,4,4,4

- broad jump x 4
field marked for lacrosse so unsure of distance. probably meh.

- DL bound x 4,4,4
second set passed marker, third set at marker. nice.

- sprint 40y x 1
4.63 HT by avishek. lol.

- sprint 30m x 3
4.06, 4.16, 4.12 (HT)

- sprint 60m x 1
7.5x

- tempo 100+100+100++100+100+100
sucking wind hard by the end.

it was hot as fuck on the track, i was less than two hours out from breakfast so was sloshing around during warm ups, and my legs were sore from the squats, but this was a fantastic workout. ETA: legs totally dead after drive home. also face definitely got a little sunburn.

avishek got vid of one of the sprints, i'll upload it when he sends it.

ETA 2: the brianmac calculator, when i put in a 30m of 4.12, gives me a predicted 60m of 6.95 (HT) and a 100m of 11.13. putting in a 60m of 7.5 gives me a predicted 30m of 4.56 (HT) and 100m of 12.00 (FAT). these calculators are to be taken with a huge grain of salt, but taking this one at face value, it just confirms that i'm a little bit strong and not at all reactive. just a little bit of wanking before i stretch a bit and crack the kelly starrett book.

WEIGHT: 170 damn it
SORENESS: slight in glutes
ACHES/INJURIES: none
MENTAL STATE: tired but good, motivation higher than previous couple of workouts

- warm up

- depth jump @10-12" x 3,3,3

- jump squat 45 x 3; 65 x 3,3

- squat 245 x 8,8,8,8

- superset x 2
-- bench 155 x 6
-- DB row 85 x 6
oh my god so incredibly weak, probably the weakest i've ever felt on bench since i first started working out. yikes.

- GHR ISO holds

- calf raise 315 x 20

- windshield wiper x 6,6,6

- stretch

yes, but if you can't figure out any other reason why you might be able to deep squat less than you can half or quarter squat, i can't help you.