Adarq.org

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.

 

4/17 5:30 AM

20 min warm up - sauna and stretch

Medicine ball training with 8.8 lbs and 11 lbs - chest passes, overhead throws, shots, figure 8s, etc. 45 min

Hydrotherapy and spa - 40 min

weight- 157 lbs

*wrist started to get very sore from medicine ball drills.

sounds lovely.

Is he purposely placing his heels over the mat?

yes. elevating your heels also helps with depth.

turmeric, MSM.

go to an indian store and get turmeric root, it's less bitter than the powder. WIth powder mix some in hot water, or even simmer for a few min.

MSM has worked great for my knees but I don't think it necesarily helps with shin splits. It works well for joints because joits have a high amount of sulfates (highly anionic compounds), and the MSM suppl,ements that qute directly.
TUrmeric is a great anti-inflammatory. Ibuprofen is a piece of shit.

LOL

last night:

BW = 172.5
SORENESS = none
ACHES/INJURIES = little tweak on back of right shoulder
FATIGUE = moderate to high: i've been sleeping well but i'm still dipping in and out of this fucking cold. felt bad last night.

- warm up

- DLRVJ x 8-10
awful, completely awful. absolutely no better than the DSVJ during warm ups. 30-30.5. i could have fucking cried, i was so frustrated. but i cut myself off instead.

- MR half tuck x 30,30,20
whatever

- squat 5 x 300
last rep grindy but no form breakdown

- mucho SMR

- stretch