Adarq.org

trying to figure out what's next

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate

- warm up

- DSVJ/DLRVJ x ~15-18
awful, just truly awful. so frustrated.

- sprint 4 x 10y

- skip for height 3 x 8

- foam roller ITB, hamstrings, calves

- front squats x a bunch with very little weight

- power snatch 8-10 x 65, 4-5 x 75, 4-5 x 95
guessing on the reps, didn't really count. failed on a couple of the 95's cause i was thinking too hard. technique still bad, not getting enough pop in my hips. on the bright side, 95 is super easy. also on the bright side, it's my first time power snatching in many moons.

- squat 5 x 245
so, so weak. oh well, build from here. might go back to my old MSEM 2 x 3 one day, MSEM 1 x 6 the other day. liked that. why did i ever switch off that block. idiot.

- foam roller quads
ow ow ow ow ow ow ow ow ow ow ow ow ow ow

- stretch
focus on rectus femoris and calves

i've rarely been more discouraged than i was while jumping today. it just felt so slow and i couldn't muster up anything better. no difference between DSJV and DLRVJ in terms of height.

basically, i need to think about my vacation like an injury, and the last month or so like time spent coming off an injury. shit happens and the only thing to do is regroup, come up with a decent plan, and keep grinding.

Quote from: LBSS on April 24, 2012, 09:57:10 am

Quote from: Raptor on April 23, 2012, 07:00:39 pm

I hate Harden, so I love this. Incidental contact. Protect yourself at all times.

what? why do you hate harden?

Because I just do. I hate him, Rip Hamilton, Chauncey Billups, Ben Wallace, Tim Duncan, Manu Flopobili, Rashit Wallace, Bruce Bowen, Meta World Piss and a few others I can't think about right now. Basically floppers and people with no talent that are just annoying and like to wreck other peoples' games by just fouling and saying "they're good defenders".

I hate Harden, so I love this. Incidental contact. Protect yourself at all times.

what? why do you hate harden?

CHASE POWERLIFTING RECORD. you'll probably never be an olympic decathlete, but having a chance to set a national record is too good to pass up. give it a year and then re-assess.

then, decathlon.

for the fats:

http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook

http://www.bodyrecomposition.com/a-guide-to-flexible-dieting

lol @ only using 8-10% of our brains.

http://www.snopes.com/science/stats/10percent.asp

friday:

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate

- warm up

- squat 3 x 3 x 300, 1 x 300

- stretch

nagging elbow pain from last fall, which had gone away entirely, came back. plus i was just not feeling this. could certainly have finished the fourth set, speed was still fine, but going ten sets just seemed like a terrible idea even if i could have gotten there. pissed because this should not have been a super hard workout. but elbow pain + insufficient recovery = fuck it. i rested yesterday (as rx'd) and today (though i was supposed to work out).

now that i think about it, trying to do smolov again is retarded unless i'm prepared to eat like a 16-year-old and sacrifice jumping. and i don't want to sacrifice jumping, jumping is the whole goddamn point. someday i would like to have a truly decent squat, but that does not have to be right now. i should be focused on jumping, speed, and explosiveness. also, fuck this stupid elbow pain, my whole arm felt like someone had punched me in the tricep all evening on friday and most of yesterday. been digging into some trigger points and stretching but it has not gone all the way away.

going to regroup and come up with a better plan. i love squatting to the point where it's gotten in the way.

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate

- warm up

- DLRVJ x 10-12
meh, weaker than the other day. fuck.

- line hops 4 x 20
8.15 PR-like-substance, others all sucked

- squat 7 x 5 x 280
harder than it should have been but not hard

- bench 3,3,5 x 195

- pull up 3,3,7 + 15

- ab pull down 4 x 12
used wider grip, controlled speed. made it harder. nice. also, did a 17-18 foot L-sit rope climb up and down cause someone asked if i could do it. the answer is yes, easily.

- stretch

last night:

BW = 172
SORENESS = very mild all over
ACHES/INJURIES = none
FATIGUE = low

- warm up

- DLRVJ
best since vacation. still not very high, 31.5-32, but so much smoother and less clumsy than what i've done over the last three weeks. reasonably pleased.

- line hops 4 x 20
all 8.9x

- squat 5 x 7 x 265
easy

- L-sit x F (40,20,30)
during first set a girl was like, "damn, luke, i didn't know you could hold an L-sit like that!"  

- stretch

good workout. also, VERY IMPORTANT NEWS. i seem to have found a couple of gyms in islamabad with proper lifting equipment. if i can get even three real squat workouts in during the ~1.5 weeks i'm over there, i'll be overjoyed.