Adarq.org

No doubt. Nice article. When's part IV?

http://www.youtube.com/watch?v=_j9QeUoPOi4

Ankle held up okay during frisbee but I was ssllloooowwwwwwwwwww. And my team got housed. But that's okay. Gonna ice it a little now and back in the gym tomorrow. Thank god. The lack of exercise was driving me nuts.

wtf how did that happen??????????

god damn.. ive done dumb shit like that, that's the worst.

i completely dislocated my little toe once doing some training barefoot, thing went sideways.

After nearly two years of getting better, with only one minor setback, which I wasn't so mad about because it happened during the last ultimate tournament of last year, I just stepped off a curb without looking, my foot landed on a little hump of pack ice (snow that's been beaten down so much that now it's ice, for you warm-weather types) and just snapped to the outside. It's not that serious but I'm definitely not playing ultimate tonight. Which reminds me, I should email my captain.

Haha I would kill for 50 degree weather right now. Perfect for running.

Something I thought about right after the last DL workout: Rippetoe and Kilgore say that you shouldn't really do more than one heavy set of 5 DLs at a time to protect your lower back. My lower back is telling me that I should agree with that, plus it feels weird to only be squatting once a week and squatting seems more important, anyway. Add to that the fact that indoor ultimate is starting up on Thursday and will involve 1-2 hours of ultimate twice a week through mid-March, and I'm thinking about cutting DLs back a bit. Main lifts would still be on 5/3/1. Maybe something like this (unilateral lower leg would be SLRDLs, step-ups, or BSS):

workout A:
squat + assistance (weighted jumps before squats, upper body pull, unilateral lower leg)

workout B:
bench + depth jumps

workout C:
squat (trying to get more on final set than workout A) + assistance (weighted jumps before squats, heavy DL x1 set of 5, upper body pull)

workout D:
OHP + assistance (paused box jumps, reactive jumps [e.g. single-leg bounds], sprints once it starts getting nice)

seem workable? Also, for jump squats, which way is right? Slow eccentric and then explode up, or just jumps with a weight on your back (quick descent into quarter squat, explode up)?

Sucks for the Olympics that all the snow in the Western Hemisphere fell on the mid-Atlantic. There is still so much freaking snow here. I went out to visit my parents in Maryland last night and there's at least 3 feet there. More like 2.5 down here.

Warm up
usual
RVJs ~I have no fucking idea"

Work
jump squats 2x3x105 (did the first set with a slow descent into a half squat and then an explosion up; the second set like jumps, just with a bar on my back)
squat 3x240, 3x260, 8x270
superset x3

• SLRDL x16x80
• pull ups x7

core circuit

Cool down
stretch
spin on stationary bike x5"

Workout last night:

Warm up
usual
RVJs x6 or 7, started kind of shitty but got up to ~32"! One full knuckle of my ring finger on the rim. Still pretty sad but I'm getting there. Gotta keep these up, they help (yes, yes, no shit, Sherlock). Did some later on after the main workout, but they weren't as good. Also, while I was shooting around a little kid (maybe 10 years old?) challenged me to one-on-one. I might be a poor basketball player, but I think I could have taken him, haha. Plus he wasn't all that great 

Work
OHP 3x105, 3x110, 5x115
superset x3

• paused box jumps w/5# DB in each hand x5
• inverted rows x10

core circuit

Cool down
stretch
shoot some hoops, started to get a groove, felt nice