Adarq.org

BW = ???
SORENESS = lats
ACHES/INJURIES = right toe, ball of right foot
FATIGUE = low to moderate

- warm up

- DLRVJ x 12-15
bad, 31-31.5, one 32

- MR half tuck 3 x 30
sharp pain immediately after starting on the lateral side of the ball of my right foot. stopped. wtf.

- REA squat 3 x 3 x 135
subbed (ish) for the half tucks

- squat MSEM 3 x 325, 3 x 330
325 strong as heck, 330 slow

- bench 5 x 135, 3 x 145, 12 x 155
lol

- DB row 3 x 10e x 60

- MB OH slam 3 x 10 x 12

- stretch

 

what's your view on p90x abs? you've been doing them consistently for quite a while. any noticeable change in core strength?

 

haha thanks cowed, i hope 35 is coming up. although i dunno about today. was in NYC over the weekend visiting my brother and some friends so didn't get a work out in. walked around a bunch, which was good until it wasn't -- i can hike for weeks but stand my on a hard, flat surface and my legs get unhappy after a few hours. hamstrings feeling a bit beat up. also, on saturday night i got a crucial knot/spasm in the bottom of my left foot, just behind the ball. had to limp for a while. sucked. worked it out later that night and the next day with a tennis ball and my fingers and it's okay now. i'm used to foot pain but this was different.

anyway, i did work out on friday:

BW = ???
SORENESS = ???
ACHES/INJURIES = ???
FATIGUE = low to moderate

- warm up

-  DSVJ x 3

- DLRVJ x 8-10
one 32, rest shite, stopped

- MR half tuck 3 x 20
calves still a little beat up feeling, reduced volume accordingly

- squat MSEM 2 x 3 x 325
strong

- dead lift worked up to a single of 365 --  , lol. tried 405 after that but it wouldn't budge and i didn't care enough to try harder and risk back issues. just goofing off.

- bench 2 x 5 x 145 (?)
weeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeak. could have done more but still, do not like how weak this has gotten.

- DB row 10e x (?)
something

- some core something or other, i forget

- stretch

you guys have to sub this guy should be on team flight bros or something

http://www.youtube.com/watch?v=otU4fSclVj0&feature=context&context=C39a601cUDOEgsToPDskLK1f8JssmPdwcXKlDvB7x6

nice.

thanks fellas! 

loopie: it was a drop step jump. my standing vert is still lol-worthy, but mostly because i never practice it.

BW = 174
SORENESS = forearms, left bicep a tiny bit
ACHES/INJURIES = toes
FATIGUE = low to moderate

- warm up
played knockout with a buddy, worked much better than sprinting. i think i usually don't warm up hard enough and my CNS doesn't really get going. reminds me of something kingfish said once about jumping better after a few games of pickup. first to ten knockout, one-on-one, did the trick tonight.

- DSVJ x 3
i think the first was a PR or at least a PR tie, around 31.5

- DLRVJ x ~10
would have done more but everything fell off after   tie, and PR for reps: at least two jumps at 34+ and a few more 33-34.

- MR half tuck 3 x 30

- squat 3 x 5 x 305
also a PR, despite the fact that my warmups felt heavy as shit. pleased that i sucked it up and went with the heavier weight anyway. ended up being hard but not killer.

- OHP 3 x 5 x 115
more weight next time

- DB row 5 x 60, 2 x 5 x 75
lol, weak. grip was shot due to arm soreness. should use straps next time.

- stretch