Adarq.org

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

Wednesday = Anniversary with GF = no workout
Yesterday = Thanksgiving = no workout
Today, went a did this sick ropes course with my family, supposedly the biggest and most badass in the US, only one of its kind here. It was really fun. Then I went to the gym and tied (maybe beat) an absolute PR in DLRVJ and did it 3 or 4 times, to boot. CNS was blazing. My phone display was broken earlier today but I got home, plugged it in just now and it started working again, I started shouting in celebration, heard a door slam elsewhere in the apartment, walked into the living room, saw a pair of wine glasses and heard some soft music on and saw my roommate's door closed and laughed at myself for crushing the mood.
 

warm up
shoot around -- inconsistent as hell
various stretches

work
sprint x4x15y
1-step x4 -- terrible, 29.5 at best
sprint x1x15y
1-step x4 -- better, 29.5-30
sprint x1x15y
full run-up x4 -- meh
sprint x1x15y
full run-up x4 -- YES YES YES YES YES YES YES YES 31.5 YES YES YES YES YES YES

From then on just a bunch more full run-ups, maybe 10 or 12, hitting 31.5 at least twice more and 30.5 several other times. Was super inconsistent, though, CNS was so fired up that at least 4 of the jumps were a complete waste as I got way out of control on the run up and just blew the plant. Got 30 on a couple of those and barely went vertical at all on a couple of others (lol). The whole time I was shaking my head and saying, "It's short, it's so fucking short," to myself over and over.

MR half tucks 3x15
pogos 4x5 -- felt better than any other pogos I've done

I'm starving now. Time for food.

Just to prove to everyone that I'm not so rabidly hateful of TNation that I'm blind to its occasionally worthwhile articles, here is an older one on using eccentric-only training to heal tendinitis. Backed up elsewhere by various people who aren't full of shit and and aren't trying to sell stuff.

http://www.t-nation.com/free_online_article/sports_body_training_performance/eccentric_exercise_a_solution_to_tendonitis

For Tam, if you read this, because I'm not allowed to post in the Q&A section: There's a reason they call him Loliquin. That article didn't make any sense. Looooot of broscience and voodoo comes out of that guy these days.

Quote from: LBSS on November 23, 2010, 10:39:22 pm

run

nice, why did you decide to run? 4.45 is alot to run just out of nowhere.

pc

Because I'm still very out of shape and therefore should be getting more light cardio, because I told myself I was going to yesterday and didn't want to back out like a bitch, because I like to run. 4.45 isn't that much more than I ran the last time out, and that felt great.

Mostly the bolded part, though, tbh.

Yeah man when I think "tuck" I think "knees to chest." Realized belatedly that that's not right. I might scrap them altogether because I find it hard to be sure I'm getting triple extension when I do them. Okay to add another set or two of pogos in lieu of tuck jumps?

Suggested alternative name: MR half-tuck jumps.

http://www.youtube.com/watch?v=eXRu9qfwTxY

lol was that dude trying to dunk in flip flops? that's what it looked like.

Do tuck jumps always hurt your back? Thats like the only exercise that slightly aggravates my back for some reason, dont know why though?

Nope, never had a problem with them before. And didn't yesterday when I did them again. I think it was just some overenthusiastic hip flexion.