Adarq.org

You are too far to the right. (edit: you are the heavy resistance trained line). Jump squats <50%, cleans, and depth jumps/pogos/broadjumps for 3 weeks. Deload for 1wk if necessary. Full ROM deep jump squats with 60-80% to maintain strength in all ROM, box squats, and continued depth jumps for another 3 weeks after a deload. You'll go up a few inches.

asstarded, do not do this.

do them with a light weight and add more until it gets too hard. you are not going to get a meaningful answer on here.

you must have missed the video where he squats 500 at 166.

EDIT, never mind, i'm just being retarded.

BW = 172
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- touch football x 2 hours

was gonna do gym afterward but game went longer than expected -- partially cause it's muddy and wet as shit so no one could score -- and now i have to go the grocery store before duke-unc. gym tomorrow.

BW = 172
SORENESS = none
ACHES/INJURIES = that weird spot next to the ball of my right foot, right toe
FATIGUE = moderate

- warm up

- DLRVJ x ~20
best jumps in a little while but that says more about how shitty i've been jumping. a few 32.5-33, some easy rim hangs. but form/fluidity was really inconsistent. sucks cause i felt pretty good.

- MR half tuck 3 x 30
thought foot would be a problem but it didn't get worse after a couple of tests so i went for it. went to a height that usually ends up giving me knee pain but not this time. guess that's a good thing.

- squat 2 x 5 x 305, 2 x 305, 3 x 295
weak, didn't fail on third set but could not have gotten to five reps, so i dropped weight and finished. maybe i should stop weighing myself.

- bench 2 x 5 x 145, 13 x 145
rep or two in the tank but no spotter

- DB row 3 x 10 x 75

- bar roll out 3 x 10 x 135

- stretch

okay workout.

last night:

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

- warm up

- realize, "there is no fucking space to properly warm up or do even 5-yard sprints right now"

- get pissed off, then deflated

- decide, "fuck it, i'm gonna squat a tiny bit then come back tomorrow"

- squat 1 x 315

- foam roller

- stretch

fuck crossfit, fuck boot camp, fuck rugby.

i've suddenly started gaining a little weight. was steady at ~169-172 for a long time -- couple of years and in the last couple of weeks that's picked up to a consistent 175-176. no cause for concern but i gotta get my diet back on track. more discipline is needed. not gonna start counting calories yet or anything like that. just less sugary shit. too bad i just bought a bunch of cinnamon rolls at the store the other day.

might could crush those and some of the other nasty shit i have in my house and then start mild carb cycling next week: more on workout days, low on non-workout days.

Drinking tons of water one day then drinking little the next will get the extra water out.

But for the alcohol, that seriously makes no sense and I think you're imagining things. It's not possible for you to weigh 3-5 pounds more unless you drank 3-5 pounds, didn't urinate at all, didn't digest food at all, etc. Weight can't come from nowhere. Alcohol dehydrates you because it takes water out of you. It doesn't dehydrate you because it makes you hold onto water.

no, jc. weight comes from HFCS and too many grains. everyone knows this. where have you been.