Adarq.org

Word. Can't do pool stuff, cause no regular pool access. I'll see what the PT says next week about movement. Tonight:

warm up
foam roll x20 mins
incline walk x7 mins @ 7.0 degree slope and 4.0 mph
mobility

work
trap bar DL 3x8x238
BSS iso hold x60s/ea
bw circuit x3
--neutral chin up x10, 10, 6 FAIL
--push up x20
--adv glute thrust x10x3s hold
--leg lower x10 (I am getting beast at these, legs almost straight and almost to the ground and no back movement)

cool down
stretch

Quote from: LBSS on July 14, 2010, 02:32:22 pm

Yeah but what's his waist?

My waist is 33"

Oh yeah, I just saw that "navel." Well shit, son, I guess you do fuck that statue up pretty good.

Saw real PT this morning. He said 3-6 weeks before I can play again, depending on how recovery progresses. Prohibited from doing any jumps or hops, even linear DL RFIs. This sucks. But the guy really, really seems to know his shit and I'm sick of getting hurt so I'm gonna stick with it for a while. The last time I sprained it badly (two years back) the PT's I saw sucked so I stopped going. That probably wasn't such a great idea in the long run.

Good news is, anything that doesn't hurt or compromise stability too much (no BB step ups) is basically alright. So trap bar DL, iso holds of all sorts, etc. can be done.

Measurements taken after eating a lot of food.

Wrist: 7 (difference from ideal measurements below in parentheses)
Chest: 42 (-3.5)
Forearm: 12 (-1.2)
Biceps: 13.75 (-2.35)
Waist: 30.5 (-0.7)
Thigh: 23 (-1.1)
Hips: 38 (-0.7)
Calf: 15 (-0.5)
Neck: 15 (-1.8 )

So I need a bit bigger everything, particularly chest, forearm, neck and biceps. In order to look like a Greek statue, that is.

Foot length: 10.75
Foot width: 4.25
Index toe length: 2.75

UPDATE

According to this calculator: http://www.yewhealth.com/estimated-1rm-for-the-big-3/, I have a maximum lifting potential of:
bench 343
oly squat (high bar ATG) 472
power squat 515
DL 550

Yeah sorry to distract. Didn't mean to imply that you were being an asshole, at least not more so than I generally am about words with friends/coworkers.   Almost got into a fight with my boss a little while ago about a sentence she'd written. Note to everyone: Do not criticize your boss's grammar, especially when your boss was an English teacher before switching professions. I was right, though, haha.

Anyway, hijack over. Sorry about that.

Funny, that's the role I usually fulfill in life.

That's not bouncy, THIS is bouncy:

Quote from: LBSS on July 12, 2010, 04:33:20 pm

N=2 (me + adarq) evidence for why broad jump is completely useless w/r/t vert, dunking, whatever:

Before my ankle sprain I was messing around in between sets during a workout and broad jumped 9', or farther than adarq has ever jumped in his life, even at his peak. No warm up, just jumped. And yet I probably have the worst vert (definitely the worst running vert) on this whole forum at the moment, even without the sprain.

wats ur rvj and svj?

At the moment approximately 0" for SVJ and 0" for RVJ. I haven't jumped in at least a month and hadn't measured for a while before that. All-time PRs are probably 28" and 32". Once the ankle is back to normal I will test and share my shame, probably in the RVJ-SVJ drop-off thread. Stay tuned!