Adarq.org

these shoes are for people with kangaroo feet, for real. so narrow, so fucking uncomfortable. nice and light but basically had nothing else going for them. i might try for another half size up and E width but for the time being, mark this down:

LBSS.ORG DISAPPROVES OF ZOOM WAFFLE RACERS

NB: lbss.org does not exist.

Nice on the PR man.

But how's your jumping been, in terms of the runup and stuff?
I rember watchin some old vid, and I tot u needed/would benefit alot frm a smoother runup or transition into the jump.

thanks cowed. i tied (or maybe set a new) PR recently jumping at a low rim, so that's good.

but jumping has been off for a week or so because my shoes broke.    

i have some new ones on the way and as soon as they arrive i should be back in business.

Does the bar feel more comfortable doing regular squatting after all the unracking? Whenever i get close to my 1rm (high 200's) the bar feels so heavy like its just pulling my body down. Not even when I'm squatting but when I'm unracking and walking backwards. 225 feels so much lighter. I've always wondered if it is something my body would adapt to as i increase the weight or not.

fixed. sheesh.

BW = ???
SORENESS = low back, right shin
ACHES/INJURIES = big toes
FATIGUE = low, which is odd because i slept terribly last night, too hot/sticky
DIET = didn't eat breakfast but made up for it just now 

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 3 step

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
did not bring sneakers to gym... oops

- Pogos: 4 x 20
felt okay, wasn't getting high but good GCT and started to get a little arm swing in without moving forward too much

- REA squat : 4 x 3 (40%)
125,125,125,125 == okay

- C1: MSEM squat: 1 x 6 (~80%)
265,265 == good, pretty fast, weight was coming off my shoulders a bit at the top

- C1: jump squat : 2 x 2 (30%)
95,95,95,95 == first set was incredible, second not so much, third and fourth pretty good

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- BSS : 3 x 3
170,170,170

- core x 3
-- hanging leg raise x 10
-- ab pull down x 10

- upper x 3
-- DB OHP 6 x 45 LOL
-- DB row 6 x 60

- stretch

can't wait for new shoes...

Yo man, can't see the link on my phone.

But wats this unrackin thing u've been goin on abt lately?
How does it help anythin?

IT WAS RAPTOR'S IDEA

try rolling them out on a tennis ball or something similar like a handball or whatever. start really gentle and if any points hurt in particular, linger on them for a few seconds. then stretch them really gently but for a long time, like at least a minute at a time. repeat as necessary. also, use the tennis ball to roll the bottoms of your feet, then stretch your plantar flexors by lifting your heel and pushing forward on your toes.

do that for many days in a row. don't push the stretch, it shouldn't be uncomfortable at all, just enough so that you can feel it a little bit.

BW = 172, fat
SORENESS = none
ACHES/INJURIES = big toes
FATIGUE = low
DIET = good but should have had a snack in late afternoon

session 2 : power

- warmup
took my sweet time, lots of rollering and stretching...been a tense couple of days

- sprint warmup

- sprints : 10-20 yards - to fire up

- jumps : 2 step & vert
no space, subbed DL 4 x 5 x 18" -- mostly pretty unexplosive but a few good reps

- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
no space, subbed ME broad jump x 10 -- max 9' PR! (lol, first time I'd done these in forever)

- Pogos: 4 x 5 MAX EFFORT
toes hurt like shit, didn't do these

- REA squat : 4 x 3 (40%)
125,125,125,125

- MSEM squat: 2 x 4 (~90%)
285,285 -- kept same weight to work on form, feel good about it

- BSS : 3 x 3

- core
ran out of time

- stretch

So pretty much didn't adhere to the plan at all, still feel okay about this workout. Better luck on Thursday.