Adarq.org

Yeah thanks, i ordered it on amazon from westside barbell and it was 700 with shipping, on their website its like 100 bucks less, oh well.

whoa nice.

If it was a commercial one holy shit you missed out on like a 1500-2500 dollar piece of equipment lol

ya it was.. and it was formerly a reverse hyper in one of the Miami Dolphins training facilities - they donated a bunch of equipment to us from some small training + rehab facility. Pretty sure it was an elitefts one.

epic fail on my part.

What's the url to the one you bought? I can't even find the damn reverse hyper on elitefts's shop search wtf.

found a slight photo of it from some video:

Right now its super tight along with obliques and abs.

8am 1hr walk 7 incline@3.5mph
1230pm 10 laps around yard (200 steps each) w/20lb weight vest
4 rounds holding trapbar overhead
6 rounds holding it normal

I think it was just going into front rack positions with the db curls and not being flexible enough and eventually my back just said F you.  Doesnt feel strained or anything so i should be fine.

As far as the hyper ill probably go with 50lbs and do like 4x15-20 and get form down before that.

nice!

08/01/2017

bw = 160
soreness = calves slightly (right more-so)
aches/injuries = 2nd toes - blisterish on the front of the toe, right big toe callus a little

feel pretty good though.


speed work - walk back recovery:
- ~8:30 AM - ~11 AM
- felt pretty good, got in a bunch of quarters. the most since coming back from injury.
- legs were absolute toast by the end.
- i'm handling the Florida heat/humidity pretty good too, which is a good sign.
- my top speed was actually lower than expected. I did hold back somewhat on my initial quarters - so to not completely blow myself out.. probably explains it a bit.
- had a nice 0.26 mi @ ~4:52 pace
- no socks: decided to go no socks, then changed my mind, put on my slippery socks, and when i got to my workout area, took the slippery socks off. man, feet actually felt really good with no socks. I think some of the blister-ish things on both of my second toes might have felt it a bit more without socks, but, overall I think my feet were fine.
-- I feel like I have alot more "grip" in my shoes, without socks.. especially compared to my slippery non-friction socks - these socks suck so bad.. my NB non friction socks are perfect, these other ones I got from "Dicks Sporting Goods" are horrible.
-- going to experiment again with no socks, probably on Sunday .. then I might just make it my norm for speed work.
lower back sore after this session.







Had a nice meal afterwards:
- watermelon with lemon juice, black tea (teas tea), grape fruit



Should get my replacement jump rope soon.. can't wait TBH. Miss running jump rope.. Going to keep my intervals to around ~5-10 minutes, with walk back recovery, in order to try and prevent my left shoulder (which has some scar tissue from boxing) from flaring up.

Running jump rope is one of those "special methodologies" imho:
- gets you on your forefoot naturally
- increase HR like crazy (arm exercise) even at a slow moving pace
- low impact, soft bouncy stimulus
- shoulder power/speed/conditioning
- coordination/timing/rhythm



calisthenics:
- 7 PM
- got lit up by mosquitos
- chinups: BW x 9
- dip variation: BW x 10
- straight single leg hip flexion: x 20
- straight single leg hip extension: x 35
- pmghr bench, quarters: BW x 6
-- much better than expected .. felt great

Think i tweaked my back a bit, will know later if it gets worse

bench: 135/225x10 - 275x3 - 285x3x1
Hex press/rolling dumbbell extensionsx3x10
tricep work

grace@95lbs (30 clean and press)
Forgot her name@65lbs ( 30 snatch)
DB Clean/snatch/swing

went 21-15-9 but on 15 my back tightened up a lot.  To fix this i bought a reverse hyper

https://images-na.ssl-images-amazon.com/images/I/41CjmIox2zL._SL1500_.jpg

damn nice. I really wish I had taken up an offer to buy the reverse hyper from Memorial Sportscenter when I left .. well it wasn't even "buy it", it was just "take it" .. needed a uhaul/truck etc tho, and just didn't. Bad move. Loved reverse hypers.

hope your back is good.. don't go crazy/heavy on the reverse hypers right now, just repping them out light will probably feel amazing.

https://bretcontreras.com/science-is-self-correcting-the-case-of-the-hip-thrust-and-its-effects-on-speed/

Bret Contreras re-evaluates hip thrusts.

FWIW, I personally have never been much of a fan of hip thrusts. I do like high rep single/double leg glute bridges (hip thrusts) -> but that's light weight, high rep.

7/22/17 Saturday BW=168.0

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x235, 5x5x230
trapbar deadlift 3x185, 3x235, 3x8x280

7/31/17 Monday BW=167.4

jumps ~ 35
squat 2x185, 1x225, 3x5x235
trapbar deadlift 3x185, 3x235, 3x8x285

This month has seemed unproductive. New job has me on my feet walking much more then the last, plus the new schedule has deflated my motivation.
It did feel good to get under the bar, have to keep that in mind.

productive or not, you're still getting these sessions in .. which is more effective than what i've done several times: fall off & just ditch everything, and end up detraining completely.

it's interesting how our psychology always comes into play .. I mean, your squat isn't progressing but you made some progress on deadlift, you're still training - thus not detraining .. so, you're still "hanging on" while in a down phase, which allows you to be much better prepared for the next up phase.

just keep maintaining & pushing when you can, but then really take advantage of your upswings.

also cool with the dunks. people with freak verts off dribble always amaze me, especially when it looks like they aren't relying on arm swing at all.. just looks insane.

peace!

does anyone have any idea about drone tech? what's a good drone that can follow you running? hehe!!

07/31/2017

BW = 158
soreness = calves (right especially)


walk:
- 12.0 mi in 2h57m
- no reading, raining too much
- everything easily under 15 min/mi
- walked at basically the same effort as yesterday, but was way faster.. just felt way more powerful.
- didn't need to shut anything down either, felt good.





a photo of some palm trees in the stormy weather, love how it came out:





funny the difference in leg power a day can make..

yesterday's walking miles:



today's:






had a really good snack after that walk.. 4 x whole foods sourdough bread: 2 x toasted with butter, 2 x untoasted with goat cheese ... and milk + protein. It turned out to be such a damn good snack.. the toasted bread+butter & untoasted bread+goat cheese really complemented in each hehe!!



light bw:
- ng pullups: BW x 9 (5 fast, 4 dead hang)
- full dips: BW x 12
- standing straight leg raise: x 20
- standing straight leg hip abduction: x 20
- calf raises: BW x 40
-- nice glute burn
- pushups: BW x 30