Adarq.org

i think you get pinned too much, man. go read the anti-ego lifting thread.

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: left wrist (?)
MENTAL STATE: fine, okay, but something a little off due to wacky weekend sleep schedule

- warm up

- rudimentary hops

- jump squat 40 x 2,2,2

- SVJ x 4
first 26+, rest ~25-26

- depth jump x 4
first 27+, rest 25.5-26.5

- SVJ x 3
i fatigue so fast on these.

- squat 345 x 1; 275 x 4,4
was not focused enough for heavy rep. second backoff set was very strong.

- push press 145 x 3,3
man i don't know what happened to these. a couple of weeks ago i felt like things were clicking and now it's a hot mess. will get some vid next time, i'm sure i'm doing stuff wrong.

- C1: back extension +25 x 10
- C1: pull down x 20
- C1: inverted row x 12
- C1 info: 3 rounds, minimal rest. need to find a better way to mount the back extensions, when the weight gets heavier i'm going to have a hard time bringing it to my shoulders. even with the little bar.

- stretch

whatever.

Foam rolling the IT band especially in the middle is the most sorest thing, that i have to stop because the pain is unbearable.
Man is this normal.

dunno if it's normal but yeah ITB can hurt. mine is not as bad as it used to be, if that's any comfort.

np. also, meant to mention, i use the lacrosse ball and sometimes a golf ball for heels/plantar flexors.

i don't roll for reps, i roll for time and reduced discomfort. start with a few slow rolls back and forth to find especially sensitive spots, then roll very slowly from end to end, stopping on the sticky bits. when stopped i'll sometimes move around on them, roll a bit in front and behind or on either side, move the corresponding joints around (so, e.g., when on a stick spot in ITB, i'll bend and extend my knee slowly -- this hurts). i try to move when i feel the spot getting less uncomfortable, although sometimes i get impatient and don't last that long. regular stuff is ITB, adductors, and thoracic spine with the foam roller, and t-spine, shoulders (at least traps and sometimes also a whole bunch of other shit including pecs, teres major/minor, delts, etc.), and hips with the peanut and/or lacrosse ball.

if i'm doing a "complete" or standalone SMR/mobility session that i plan to do for more than 30 minutes, i do all of those plus hamstrings, calves/peroneals, quads, and lats. i should be better about quads but that shit just hurts a lot and i'm a wuss.

so stick to high bar. they both looked pretty jerky, for what it's worth. take a look at your high bar video and then go look at any of kingfish's squatting videos. the focus on the knees and hips. see how smoothly his break, how controlled his body is as it folds. then compare that to how segmented your movement is.

Alrighty. This isnt the best but....its what I have right now. I was texting the fiance about you guys doubting me (I hate being doubted, I think a man is his word/reputation I do understand you're doubts though) and she says 'babe, I think I have an old vid on my phone' and then texted me this vid which IveACT uploaded to youtube (first upload ever woohoo!). Anyway shes says the file info dates it to Aug 3 2012.


 https://www.youtube.com/watch?v=sKSc36fjwss&feature=youtube_gdata_player


Not sure how to embed on phone sorry.

lol, quality ain't bad but i think you need to have a chat with your GF about framing shots.