Adarq.org

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = 166.5
SORENESS = none
ACHES/INJURIES = toes bugging, especially left one
FATIGUE = low to moderate

- warm up

- sprints

- depth jumps 2 x 5
not very good, no stiffness

- broad jump x a few
8'10.5" longest, pretty bad

- squat 3 x 275

- SS1: chin up x 9
- SS1: dip x 9 + 23
- SS1 info: 3 rounds, adding a rep next time

- core
GHR sit up x 15
ab wheel roll outs 2 x 15-20, dead stop at bottom of a few of the reps

- stretch

When you log jumps as shity , what do you mean? absolutely or relatively? And what are your thresholds?
I judge mine relatively and consider them shity when they are 1'' or more below what i expected from that session.
e.g. yesterday i was getting 30-31 , which is awful as absolute number , but relatively ( considering injuries , fatigue , stim etc ) it was good , was expecting 29-30.
Curious how you rate/evaluate yours...

good question. i pretty much mean that they were lower than what i expect should be my minimum at this point, which is 30.5-31 -- basically i feel like i should always be able to touch rim easily. when jumps are below that level i'm disappointed. when they're that level or above, i feel okay about them. i got there a few times last night but at least a few of the jumps were in the 29" range. midway through the session i realized i was having nice smooth slow starts that never got fast (lol). had a few slightly-less-shitty jumps after that, ~30".

usually it also means that the jumps just "felt" slow or unexplosive or both.

 

last night. i guess work stress and lack of sleep builds up. i slept well the night before last so i guess monday was still catching up with me.

EDIT: also, haha flander. that guy probably isn't even THAT obese for parts of this country, though. like he's probably not the fattest person he knows.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = calves
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- sprints x 10y
2 @ 60%
4 @ 90%

- DSVJ x a bunch submax

- DLRVJ x 10-12
truly shitty, got a couple that weren't quite as bad toward the end but oh my goodness.

- pogos submax 3 x 20

- squat 2 x 2 x 270
some of the warm ups i did as jump squats. main sets felt surprisingly weak.

- OHP 3 x 5 x 95
extremely easy

- BOR 2 x 5 x 95, 10 x 95
full pause at the top

- stretch

table salt is just sodium chloride mixed with a very small amount of iodized salt and sometimes iron and/or fluoride. the latter two are rarer and depend on where you live.

the proliferation of iodized table salt is one of the most efficient and effective public health interventions available to developing countries, and in the west and many other places around the world has led to the near-elimination of goiter and a reduction in one of the leading preventable causes of mental retardation -- i.e. iodine deficiency.

everything in moderation.

i slept like absolute shit last night, was so stressed out about this week at work. kind of glad about it, because it means i won't go to the gym tonight. i wanted to start finish the base microcycle tonight, a day ahead of Rx, but there's no chance of getting anything out of the gym tonight. instead i will do some rolling and some stretching and go to bed at 10 and stay on-schedule for smolov.

had family obligations this afternoon that went later than i expected, so couldn't get to the gym before it closed

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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

- warm up
yeah, didn't really do a formal warm up. walked a mile, was plenty warm if not all that loose

- CMJ and DSVJ x a bunch
ok, kind of hard to tell in my living room how high i was getting. i was going to speculate about how high i got but i really have no idea.

- BSS 3 x 8
bw but with a mini hold at the bottom of each rep, got a nice stretch in the thighs and good glute involvement

- hand stand practice x some

- L-sits 3 x 10s

- stretch

not much, better than nothing. oh, earlier in the day did the recent mobilitywod foam roller/lacrosse ball thing for lower legs. and watched the us women fight like beasts against brazil. i turned it off before the OT was over though cause i was pissed that they got jobbed and assumed they'd lose. fuck!

btw, last post was yesterday. this was today.

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???  
SORENESS = none
ACHES/INJURIES = none
FATIGUE = high, hung over

- warm up

- bunch of layups, i.e. submax SLRVJ

- BSS 3 x 8 x 80
focused on getting deep stretch in rear leg. Rx calls for lunges but, well, I can't do lunges.

- stretch

hung over, pressed for time cause i had to make some shit for my friend's birthday party. gonna do that right now.

Holy shit, that's a totally crazy squat. To do 410 kg this quickly, especially without a bounce, is absolutely sick. And it's a double, too...

psh, call me when he breaks parallel. weak.
















kidding, idiots. i'm kidding. relax.