Adarq.org

6/14
Double Stopwatch click average of 10: .12secs
Dual-3-Back average of 10: 72.8
BW:180
Workout time: 37mins

BP: 115 1x3,5,8,10
Pullups: 1x5, weighted pullups: 10 2x3
Calf Raises: 155 3x20 (calves felt tight after first set)
Cleans: 115 3x8

Apparently full extension R-BSS hurts my left adductor, so I gotta settle for SLRDL, RDL or hip thrusts.

If you really wanna hit PR's you should definitely have peaking+potentiation periods where your main goal is to touch as high as possible.

http://www.higher-faster-sports.com/delayedpotentiation.html
http://www.adarq.org/performance-training-blog/old-instant-rfd-part-1-effective-stimulation-for-days/
http://www.adarq.org/performance-training-blog/wake-the-f*$-up-exercises-that-can-have-you-firing-optimally/

I'm pretty sure you know all this stuff already, but I don't really see you doing this type of stuff in your log, so it can't hurt to mention it.

6/9

2pm: Tossing, 1 hour
7pm:Tossing, 45 min
7:45pm: Hacky Sack, 30 min
11pm: Workout

SL Hip thrust: 135 1x10
Cleans: 135 1x8 (failed at 9, bruised quad)
R SLVJ: 5 (bruised quad hurt)

BP: 135 1x3, DB Flys: 30s 2x8
Forehand Huck fitting: 3x25,20,15(L+R)

Overhead Arm Extension: 35 3x20
Hammer Huck fitting: 3x25,20,15(L+R)

Pullups: 3x5
Backhand Huck fitting: 3x25,20,15(L+R)

Looking for hucking distance improvement. Right now my backhand is around 75yds, flick 65, hammer 55, lefty backhand,flick,hammer 35
Weightlifting gains should totally be transferable to frisbee throws

that video is scary man. don't use a weight if you can't handle it safely. and yeah, the chair is too close.

Less weight, master a given weight for volume before progressing. Be patient. Stay safe. Keep striving and improving but what you're doing there is dangerous af at your current level. I had a similar stumble while doing BSS earlier tonight as well, and LBSS comment bout being too close prob applies even more to me. Think DBs are better for BSS than BS unless you have a good safety setup (inside a cage with pins set appropriately) .

Yeah you are both right it's just that I'm getting antsy cause I can't do anything i want to cause of my injury
I think I'm going to swap lowRM BSS for SL hip thrusts
While I don't normally read T Nation articles, Bret Contreas is a reputable coach, right? https://www.t-nation.com/training/dispelling-the-glute-myth

6/7
Had some friends over that weren't used to working out so my workout is really abysmally structured
Trying to not pause between reps to get max hypertrophy

BP: 95 1x20, 135 1x3, 135 1x2
Pullups:1x5,1x6
OHP: 50 1x25, 85 1x5
Curls:45 1x15, 65 2x8
Overhead tricep extension: 35 1x20
RL-SLVJ: 10 (25"-27")

6/5
1pm: Frolf. Tried playing with a disc golf disc and sucked. Was fun, though. At the end I started matching my friends who were playing with ultimate discs

3pm: Hacky Sack, 30 mins

3:30pm: Tossing, 30 mins

7:30pm: Workout

BB OHP: 85 1x8, 1x6, 3x5

RL-BSS: 135 1x10, 155 1x8, 175 1x8, 180 1x4, 180 1x10 (gettin good)

RL SLVJ: 25 (24"-26", my form is definitely improving, leg collapsing less. Still can't really drive up my left leg for the extra distance. My left leg is normally my SLVJ leg, so it's good that I'm balancing them out)

BP:95 1x10, 105 1x8, 115 2x8,6 (I'll try to do BP every day cause it's easy and fast and I'm weak with it)

Good Morning: 95 1x15, 105 1x15, 115 2x8 (strengthening lower back)

Calf Raises: 115 1x25, 165 1x20, 185 1x20 (some balancing problems, tried to do a 1 second hold at the peak of each raise)

Weighted Planks: 45 60secs, 90 40secs, 45 60secs

Groin feeling a bit better, tried a 135 atg squat and clearly it's not healed enough. I'll start doing strengthening exercises again in 3-4 days. Also I'm starting to really suspect I have quad dominance, my glutes are moderately strong, but my hamstrings are really weak (I am bad at GHR). What exercise hits more hams than glutes? I feel like BSS is mostly glutes and GHR is bad for my groin strain

Cut my hair from 50cm to 3cm. Pretty Insane

Been doing SMR work and acupuncture for my adductor every day

6/3
First frisbee League game. We only had 8 people of our 16 show up but still beat the other team
Did some anaerobic running but mostly just tried to take it easy and handle
I've got a whole week until I run again

6/4
Curls: 65 3x10
Dips: 1x15
Overhead Dumbbell Lowering (Triceps): 50 2x10
BSS Right Leg: 65 1x20, 85 1x20, 115 1x15 (problems balancing)
RLSLVJ: 1x15 (really low, can't use left leg to drive up knee)
Pullups: 3x5
Calf raises: 300 3x10 (noticed weak lower back)
Ankle Hops between calf raise sets

Really gotta get some momentum and start working out every day

if your cardio really does suck -- and it's hard to say, not sure what "most" of 8 miles is -- then starting with an attempt at an 8-mile run probably isn't optimal. you're better off starting with shorter distances and building up gradually over time to some predetermined goal distance, like 5 miles, and then just working at that until it gets easy at a faster pace than you started at.

Ok that's what I'll do

5/27
Went to pickup, sprinted a bunch, next day adductor felt worse than initial injury

Gonna take 3 weeks (or more) off any sort of running, limiting my workouts to stuff that doesn't affect my adductor at all:
Upper Body, Calf Raises, GHR possibly

I think I'll start working on only my right leg and when my adductor feels better, I'll work only on my left leg:
BSS, SL squat, SLDL, Bounds

5/20
ATG Squat
2x5x225
2x5x235
seizure hops
1x5x245

Jumps
DLRVJ 2x5
SVJ 2x5
R-SLRVJ 2x5
L-SLRVJ 2x5

Was 10 yards into my first sprint when I realized I wasn't gonna be able to do it because of my adductor strain
Most annoying shit ever: I have done almost nothing the last 2 weeks and it feels exactly the same as it did when I first got it (32 days ago). Dunno what to do, I really wanna start doing actual workouts but this dumb strain just isn't going away.

Happy with my squat. It's been over a month since I last squatted, which is just insane.
Hitting 28"+ on SLRVJ's, which is great cause I couldn't touch rim last time I did them (which would require around 23")
Hitting around 32" on DLRVJ. Expecting fast gains once I get into some movement efficiency and reactive workouts.