Adarq.org

yesterday:


BW = ???
SORENESS = traps
ACHES/INJURIES = left pinky finger, kind of badly (?)
FATIGUE = none

- warm up

- pogos 2 x 10

- SS1: leg press x 3 x stack, max speed
- SS1: CMJ x 3
- SS1 info: 2 rotations

- leg press x 15 x stack

- SS2: lat pull down x 10 x 55kg
- SS2: dip x 10
- SS2 info: 2 rotations

- ab wheel roll out 2 x 10

interesting thought about bmi. i kind of like it.

the tables on exrx are a joke, though. look at them closely, they make no sense. how is an advanced 315 pound lifter only lifting 10 pounds more than an advanced 275 pound lifter? how is a 250 pound squat at 165 in any way intermediate?

yesterday:

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

wiped out, 11 hour work day, pussied out. did a bunch of stretching so as not to be a complete waste. damienz is making me want to do smolov when i get home. that will require a much greater commitment to sticking to particular days in the gym. god damn it, i need to do that anyway.

question for the knowledgeable bros (lancests and adarq but also anyone who's done smolov before). i know there was a thread about this somewhere but i'm too lazy to find it: jumping + smolov, thoughts? according to pavel it's recommended during the intro microcycle, then no mention during the base mesocycle, then basically required during switching, then no mention during intense mesocycle.

so, unreasonable to do low-volume jumps, maybe some light pogos/bounding before squats? i think probably not, as long as the intensity and volume aren't too high. so something like:

- warm up (incl. glute activation and 2-4 short sprints)
- DLRVJ/DSVJ/CMJ x 8-12 (submax unless CNS is blazing, in which case a few ME)
- pogos 2 x 15 submax
- snatch warm up (smolov-recommended: long pull, wide grip btn ohp, squat)
- smolov workout of the day
- upper push + pull, maybe handstands or other gymnastic stuff
- stretch

^^^ touche, fair enough.

Quote from: BMully on June 25, 2011, 03:03:25 am

DAT DEPTH!! HOLY SHIT

I'm guessing he just does a KF and squats like that while keeping everything else basically the same..damn what strength

Depth? It's below parallel and fucking heavy but it's not even ass to grass really.

This is ridiculous depth with ridiculous weight:
http://www.youtube.com/watch?v=WK7m6I5m6gY&feature=related

haters gonna hate. it's impressive to walk 500 out of the rack at 165, let alone squat it below parallel.

roids, baby! be all you can be!

BEND OVAH, BITCH!

Just kidding. But not really.

Other than toe touches, I like this: Stand facing a low-ish box, bench, chair, whatever. place one foot on top of object with leg straight. Lean forward at the hips until you feel the stretch in the back of your leg. Hold 10-15 seconds, then straighten without moving your foot. Rotate foot out, then bend forward again. 10-15s. Straighten, rotate foot in, bend forward again, 10-15s. Repeat with other leg. Sometimes I go through both legs twice.

Don't push the stretch too hard. The other thing you can do with this, and lots of other stretches, is to do it really light -- just until you start to feel resistance but before it's at all uncomfortable -- and hold for at least a minute. "Microstretching." I'm going to do some today, actually.

At the end of the day, your flexibility is going to be limited by your genes, and it doesn't matter past a certain point. I can place my hands flat on the ground with my legs straight but fuck if it helps me do anything athletic.

Also, foam roller.

Luckily for the collective female guests at the hotel, the only other people in the gym were a couple of middle-aged dudes. One of whom was actually pretty jacked, like maybe former rugby player type.

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

- warm up
jump rope x 5 mins off and on
joint circles
hip and shoulder stuff

- pogos 2 x 10

- depth jumps 2 x 5 x 18"
awful, ceiling is low and gym cramped so hard to concentrate on max effort

- SS1: leg press x 10 x stack
- SS1: CMJ x 3
- SS1 info: 2 rounds, see note for depth jumps about CMJ

- SS2: calf raise x 10 x half stack
- SS2: straight leg raise x 10
- SS2 info: 2 rounds

- SS3: pull up x 5
- SS3: dip x 5
- SS3 info: 2 rounds, lol, just wanted to do something

- stretch

Felt good to be in a real live gym again.