Adarq.org

lol, no relevance at all. just an awesome experience. might post some pics later in raptor's landscape thread. holy shit the hunza valley is gorgeous.

anyway, last four days of trip:

- some calisthenics and bw exercises and stretching
not much, just gejufla. wrists are fucked, pushups painful because of extension+pressure.

today:

WEIGHT: 175.5
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: happy, excited

- warm up

- snatch warm up, power snatch 40kg x 3; 44.5kg x 3; 50kg x 3
power snatches were easy but i can't seem to catch them lower. will keep working with lighter weights at full depth and trying to improve depth with heavier weights, while progressing power snatch. or something. coaching needed. anyway.

- paused squat LB 255 x 5; HB 255 x 5
had a dude take photos of me in bottom position, to compare mechanics. he kind of fucked it up but i'll take a closer look later. if the difference isn't that huge in terms of uprightness and knee fold, i'm switching back to my hybrid squats. they're so much more comfortable. will continue with full pauses either way.

- circuit x 3; 0-30s rest between exercises
-- back extension x 10
-- GHR x 8
-- ab pull down x 20
-- dip x 10

- stretch

great workout. wanted to sprint but it was pouring so no go. CNS very high right now, very twitchy feeling.

today, i flew in a helicopter for the first time. longtime dream realized, and it couldn't have happened in a more beautiful place. 

literally no time to myself until right now, i am wiped the fuck out, and i have to wake up at 5:45 tomorrow morning. no exercise.

easier to move more weight but not necessarily easier on the legs. kingfish, for example, credits the pause with reducing the stress on his joints and allowing him to squat daily without injury. he and others have also pointed out that a paused squat is a truer test of power, because it removes the stretch-shortening cycle from the equation. more like a snatch or PC in that way: you have to go from a dead stop to full extension.

although kf does cheat with some mini-bounces from time to time. 

WEIGHT: ???
SORENESS: glutes
ACHES/INJURIES: none
MENTAL STATE: not bad, background stress is pretty high but i got out of a shitty meeting today to do some work and it gave me time to go to the gym, so happy

- warm up

- A skips, B skips, fast feet, rudimentary hops

- superset x 2
-- jump squat 16kg x 3
-- SVJ x 3
second set higher than first

- leg press stack x 10,10
30s rest. stack is 190 i think.

- DB OHP 22 x 10,10

- leg curl ?? x 10

- DB row 26 x 10,10

- leg extension ?? x 10

- calf raise 110 x 20

- superset x 2
-- tricep pressdown 30 x 10
-- CURLZZZZZZZ 12 x 10

- stretch

?? means i can't remember how much weight i used. whatever, was just glad to get a bit of work in. twice reached 10 criss-crosses during warm up but was pretty uncoordinated. whipped myself with the rope in several new ways (usually it's across the left forearm or right leg).

also, the gym manager struck up a conversation with me. he's a pretty big, strong-looking dude. turns out he has his master's in kinesiology from wayne state and competed in powerlifting and strong man back in the states. he's trying to get a pakistan's strongest man competition going later this year, at the serena (the hotel where i stay in islamabad), and they're going to expand the gym and add a squat rack and some free weights and possibly even bumper plates (!). will probably have a trip out here in the fall, so maybe i could volunteer for the event or something. that'd be a hoot. it's going to be for some charity or other.

funny how much more i like islamabad now that i have friends here (a woman i used to work with and her husband).

the left-hand menu and up/down voting work only intermittently in pakistan. not really worth looking into, just thought it was funny/odd. 

wednesday 5/1

- warm up

- submax SL bounds

- DL broad jump x 4

- DL bound x 4,4,4

- sprint 40y x 3
timed two, ~5.4x 

- stretch

all i could get in with the time i had. pleased i made myself go anyway, despite stress around leaving.

oh god oh god oh god oh god oh god.