Adarq.org

Tempo run today but A) forgot to bring water and B) forgot that 120yds is longer than 100m, so ended up running harder than I meant to. Still, I'm pretty out of shape. Anyway.

Warm up
jog .5mi @ easy pace
varsity warm up

Work
120+120+120++
240+240++
240+120

1200yds total = ~1100m

17-21s per 120yds (steady wind in one direction)
+ = 40s rest

Cool down
jog .5mi @ easy pace
stretch

Reading a paper I found on Charlie Francis's forum about p-chain development. Thinking about adding GHR as a lower-body assistance exercise.

Here's my idea for the next few weeks, would appreciate anyone's thoughts. Club season starts May 1, so I'll have to adjust my schedule based on that. Saturdays will be draining and we'll probably start having some track work during the week. Also I'm going to Afghanistan for two weeks in mid-May, so that will fuck with training quite a bit. Time to go really hard until then cause I'm not going to have a whole lot of time to do anything but work while I'm out there. For the time being, ABA BAB split, 3x/week.

Workout A
warm up, incl. glute activation
DLRVJ x dropoff
stiff-leg ankle hops 2-3x20
jump squats 3x3 (need to get that jump mat back so I can see any improvement on this)
squats 3-5x3-5
GHR 2-3x5-8
lower body single leg exercise (e.g. step-ups, BSS) 2-3x8-10
stretch

Workout B
warm up, incl. glute activation
DLRVJ x dropoff
stiff-leg ankle hops 2-3x20
bench/OHP 3-5x3-5
row//chinups/pullups 3-4x6-10
core work (e.g. med ball throws, crunches, planks, woodchoppers, etc.)
stretch

At least two off days per week I'll do either LISS or a tempo run a la Charlie Francis (1.5-2.5km total distance. Or, once ultimate starts, a fartlek-style run with the team. Also, the guy who manages my gym said he'd buy a vertec for the gym if I can find 10 people to join up. Anyone in the DC area want to join a great gym? 

CF talks about the importance of the half-squat and not so much full squats. I get the impression that he doesn't really give a shit about ATG squats so I kind of doubt that the 600x6 was ATG.

Not that it matters, dude was still fast as hell.

Haha you should hear my mom. Best freestyle rhymes I've ever heard. Not exactly rap content, though, if you know what I mean.

Quote from: LBSS on April 06, 2010, 12:00:23 am

YYYYEEEEEEEEEEEEEESSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!

GO DUKE!!!!!!!

ive always been a lifelong hardcore duke fan this is why im so happy!

ok im kidding i wish that halfcourt shot would have went in, FUCKKKKKKKKKKKKKKKKKK!!!!!!!!!

pc

fuck all you ho's, get a grip
this album is dedicated to all the teachers
that helped kyle singler pass freshman english
to all the girls that lived on duke's campus and sucked john scheyer's dick after a tough loss
and all the dukies in the struggle
it's all good baby-baby

it was all a dream
i used to love hill and bob hurley
christian laettner and jj redick were heroes to me
hangin pictures on my wall
every saturday duke at home
mr magic basketball
was dyed blue up top
till they're on top
smokin fools like BU, abusin fools like the cops
way back, when i had my blue and white lumberjack
with the hat to match
remember elton brand?
the hard the hard
you never thought that duke u would take it this far
now we won the champ'ship
cause we don't take shit
time to get paid
my pool's like the everglades
born winners
the opposite of a sinner
'member when i used to eat bulldogs for dinner

Etc.

Point is, GO DUKE!!!!!!!!!!!!!!!!!

Well, I've been lazy. But the workout tonight was great.

Warm up
usual
glute march
glute bridges w/iso hold

Work
stiff ankle hops 2x20
DLRVJ x~20
SLRVJ x8 (4 ea)
squat 3x3x275

Cool down
roll feet
stretch

Jumps felt good. Went easy on the squat intensity again but it felt nice so I'll bump it to 285 next time. I like 3x3.

Workout today sucked ass. Also I gained a few pounds, which makes sense because I've been inactive an eating a lot. Funny how simple math works out like that. ANYway, today sucked. I was sore, mostly DOMS from the squatting, which didn't help.

Warm up
some bullshit
glute raises w/ 3s hold at the top

Work
DLRVJ x15-20, not sure how many, most around 29", a couple 30" (see? told you today sucked)
jump squat 3x3x95
OHP 10x95
said fuck it

Cool down
stretch

i had a dream that the i saw the 8 coolest kidz at my skool on vacation. they went to my rented house on the beach. we chilled 1 hr. then i went inside to go on adarq.org for 5 min. when i came back, everybody was gone and replaced with 5 fat kids. turns out i was on adarq.org for 30 min   

HAHAHAHAHAHAHAHAHAHA

This is awesome.