Adarq.org

BW = ???
SORENESS = none
ACHES/INJURIES = right toe, right elbow after the start of the workout
FATIGUE = low

- warm up

- sprint 2 x 10y

- DSVJ x 3
decent

- DLRVJ x ~8
started pretty well, got the tennis ball out, got a couple of decent jumps with it and then landed awkwardly on my right toe. lots of pain, total CNS shutdown, i could barely get a knuckle over the rim. cut it off. also got really pissed about it and whipped the tennis ball against the wall. elbow, which had been fine, was not pleased. dumbass.

- MR half tuck 3 x 30
was gonna try to up the reps a bit on these but cut them out because of toe.

- squat 5 x 300,300,300
easy and strong except last two reps. i was pissed off, which helped.

- DB row 2 x 10e x 75
too heavy

- decline sit up + 35 x 3 x 10
one more workout at this weight and then bump to 45. second set was done as explosively as possible.

- a few random bar roll outs and two standing ab wheel rollouts
a friend was trying to figure out what core exercise to add to his routine so i suggested bar roll outs. he didn't get it so i demonstrated. he couldn't do them at all, even with 65, so out came the ab wheel. had to show off.

- stretch

yesterday (saturday):

BW = ???
SORENESS = none
ACHES/INJURIES = left knee but not as bad
FATIGUE = low

- warm up

- depth jump 3 x 5
meh

- MR half tuck 3 x 25
higher than usual but didn't feel light. endurance good.

- squat MSEM 3 x 315, 3 x 325
strong, no elbow pain but a tiny bit of discomfort. should be better by next workout.

- SS1: pull down 5 x 120,110
- SS1: OHP 5 x 115,155
- SS1 info: 2 rounds

- bar rollouts 3 x 115

- stretch

are you stretching your calves? you should be. as far as foot position and stuff on squats, here's something that's helped me:

put a little weight on the bar (an empty bar will be too light, start with 95# or so) and just squat a whole bunch of times, changing foot position until you find something that's comfortable and allows you to get low while still keeping your back neutral. once you find a comfortable position, squat down and just stay there for 15-20s. repeat. i've been doing that stretch for a few reps at the beginning of each workout for a few months now and it's made a big difference. i already had decent mobility and it's just getting better and better.

for what it's worth, i seem to do best with my feet about shoulder width and my toes angled out about 10-15 degrees. that is, pretty straight forward. what works for you will be dependent on your own mechanics.

BW = ???
SORENESS = none
ACHES/INJURIES = right elbow, outside of left knee
FATIGUE = low

- warm up

- sprint 2 x 10y

- DSVJ x 3

- DLRVJ x ~15
shit-tastic

- MR half tuck 3 x 25
mediocre

- explosive box squat 10 x 2 x 235

- decline situp + 35 x 10,10,10

- stretch

disappointed. elbow was really bugging on squat set up. at first the pain went away after i unracked the bar but by the end it was bothering me during the sets. hoping that it's all better by friday.

fair enough.

right arm and shoulder still very sore from dodgeball tournament. high volume, high intensity throwing will do that. also i slept really poorly last night. need to keep weekend sleep a bit more consistent with the rest of the week. otherwise everything gets thrown off. did not get a chance to jump tonight because i worked until 7:45 and by the time i got to the gym a rugby team had taken over the court to do some exercises.

BW = ???
SORENESS = right arm, shoulder and lat; hip flexors
ACHES/INJURIES = none
FATIGUE = moderate to high

- warm up
spent extra time skipping rope, good idea, getting better at it

- depth jump 2 x 5
surprisingly good

- squat 5 x 280,290,300
legs very strong but elbow bugging a bit. scary given last fall's persistent elbow pain. i think it was just the lingering fatigue, though.

- decline situps x10, +25 x 10,10,10
arm too much of a mess to do bar roll outs

- stretch

^^^ motor pattern reinforcement was the right answer.

yesterday played in a dodgeball tournament to raise money for pediatric cancer or something. arm and shoulder are SORE.

today played touch football for an hour and a half or so. fun, chill, it was nice out. good to run around a bit.