Adarq.org

BW = 171.5 
SORENESS = hamstrings
ACHES/INJURIES = left side of head (during squats), left elbow (after squats)
FATIGUE = moderate

- warm up

- depth jump 3 x 3
high, good. last set in sock feet.

- MR half tuck 3 x 25

- squat 305 x 5,3,0
motherfucker. i should not try to set PR's on mondays. i don't eat enough on weekends. first set of 5 was challenging but i got all the reps without much grinding, even on the fifth. but my head started to hurt even during warm ups. my friend suggested it might be a trigger point in my shoulder that the bar was pressing on. she dug her elbow into my shoulder and, yep, seems that's it. did not rest long enough before the second set, failed on fourth rep. was too psyched out by the third set, despite extra rest, so i unracked, tried to start a rep, gave up, and reracked. better luck next time.

- pull up x 10+3+3+3

- lacrosse ball and PVC pipe work around shoulders and neck. elbow uncomfortable, dips not worth it.

- SS1: pull down x 15,10,10
- SS1: hyperextension +5 x 10,10,10
- SS1 info: switched to black band for second and third set of pull downs. it's too thick, i don't even think i'm heavy enough to keep it down. will try blue band next time. green is easy now.

- stretch

i'm actually not that pissed. i have something concrete to work on for the squats -- loosening that trigger point in my left shoulder -- and the 305 x 5 either ties or exceeds my 5-rep PR. now to eat.

think i'm gonna get some creatine and see whether it helps.

THERE IS A HAPPY MEDIUM BETWEEN NOT EATING ENOUGH AND BLOWING UP LIKE A FUCKING TRUCK TIRE.

odds of denisbeck being a real person and not merely a fantastic troll: 50/50.

GOMAD, BRAH!!!!1!!1!!!!1

i think you said it just now in that post: westbrook can jump high, sure, but the thing that really separates him as an athlete -- as it does for derrick rose, tyreke evans, and a few other guys -- is his speed. he gets from 0-60 faster than most and he has the upper body strength to get through contact

also, as i can tell you from years of trying to add inches to my vert, 5" is a huge difference.

BW = 171.5
SORENESS = hamstrings a tiny bit, traps a tiny bit
ACHES/INJURIES = left elbow squatting thingy flared up a bit
FATIGUE = low

- warm up

- DLRVJ x ~10
not as good as monday but still felt smooth. best was 32, most 31. did not expect better.

- MR half tuck x 20,20,20

- squat 295 x 5,5,5
yeehaw.

- pull up x 10+3+3+3
dropped weight, still hard to get all these.

- dip +40 x 10+3+3+3

- SS1:ab pull down x 15
- SS1: hyper +10 x 10
- SS1 info: 3 rounds, minimal rest between exercises and between rounds

- glute bridge 2 x 10

- stretch

the thoroughness with which i read journals is second only to raptor's.

torso lean is in large part a function of your leverages -- how long each part of your legs is and how long your torso is. no one squats perfectly upright. i manage to stay pretty upright, even though i squat closer to low-bar, because i have average-to-short legs and good hip mobility. but your legs are long IIRC, so maybe you'll just never get that upright posture you see in youtube videos of great squatters.

repeat: VIDEO.