Adarq.org

Where the poonany?

chilling on them for now, all the sprinting/calf raises got my ankles/calfs aching.

im currently icing both shins/ankles with some 0Kelvin ice packs.

pc

3/19/2010

felt weird all day..

yesterday before training, i had to help my grandpa do something, which "strained my heart" somehow.. felt real weird. so it gets a bit better I train, come back/ice etc.

I wakeup and my head/heart feel real odd... bad headache all day.. body very achy like im getting the flu.

odd

was going to rest today anyway but this definitely forced me to do it.

peace

sry to ask again, i know i asked a few times about the shoes already,  just still not sure about this what are track flats exactly?  Are all track shoes called track flats.  I found track shoes that are called ...waffles, but don't see any shoes that are called flats, so trying to figure out what exactly they go under.  thanks man

waffles are flats. waffles are track shoes without spikes.

what exactly are your goals now, trying to increase single leg jump as well as get conditioned like you used to be?

Ya basically.

To get in insane condition, while improving my jump again (double and single leg), broad jump, sprinting ability, etc.

To become a much better all around athlete, rather than just focusing on running vert.

I have to do all that without reinjuring my hamstring tendon, which is always on the verge of popping. I also have to do that while working through my sacral spine issue, which is aggravated with lots of glute work (ie sprinting/lifting). This issue (& a low back injury issue) is why I had to come up with alternative methods for getting my RVJ up, without huge increases in squat strength. Without these "issues", I might have never entered the world of frequency

peace man

ENTER THE MOTHERFUCKING DRAGON... BITCH.

word, ballin, mad adrenaline tonight.

3/21/2010

calfs feeling a little tight, right hip a bit tight.. the right hip shit bugs me but it's from plyos, the forcefully hip flexion beyond what i do in sprinting.

wanted to stay light, but i had serious potentiation from last night's "PLYO" session.

sidewalks were wet from rain.


~200m sprints (half of the quarter mile):
- last time i hit 30.x going somewhat hard but holding back
- tonight i hit 27.26 going a bit harder
- walked back
- hit 30.75 on second run, holding back a bit more
- happy with this


~70 yard sprints, using strides to count, between two poles:
- 3 x
- felt great
- wanted to do 3 point starts but too slippery


backpedal sprints:
- 4 x ~20 yards
- really sucked
- quads dead from plyo session





ISOT: 2 rotations

chinups:
- BW + 15 lb: 12, 11
- felt real strong

dips:
- BW: internal rotator or something is bugging when i go deep, so i did 2 sets of 40 mini one's, still got alot of pec/tricep but no shoulder

barbell squat:
- close stance, heels elevated, feet neutral
- 135 @ 2 x 15
- not enough power, don't increase until this power improves

walking lunges:
- SSBAR @ 95 lb: 2 x 5e or whatever it is
- felt good, bump this up next time

standing calf raise:
- SSBAR @ 95 lb: 2 x 30




great workout.... felt pretty powerful.. everything is going to come together if i can avoid doing stupid shit and bringing back old injuries.. the hip thing bugs me cause it just feels so "arthritic" when it comes back, so im hoping that goes away.. stretched it a bit - helped.


peace

How's the one leg jump coming along?

wanted to do them yesterday but i couldn't, was raining.

it's ok, it's going to get better. i'm not doing as many reps though right now because it wrecks my ham-tendon injury for some reason.. i mean it brings it back a little which scares me every time. so i'm holding back a bit at the moment. i might jump today not sure, left achilles is "sore" (stfu brucelee).

3/22/2010

left achilles OR some kind of flexor digitorum is strained/tender.. what's odd is, i felt fine sprinting last night, and throughout the lifting.. i do remember crunching my toes (flexing them) during calf raises, and feeling it back there.. also, during quick lunges tonight, getting into that position with my toes "extended" on the back leg, aggrivated it the most.. which would stretch the flexors.. so im hoping thats all it is.


jog to workout area, felt it a bit in achilles-area.


i don't even know if i should label this rfi, but whatever, it definitely is focused on "stiff" reflexive firing, but not too intense to be called ADA.


RFI: 4 rotations

low squat ankle hops:
- didnt aggrivate achilles-area
- 50, 54, 70, 60
- dno how i hit 70, felt so good, odd


quick lunges:
- aggrivated achilles-area on backleg
- 30, 30, 30, 40


stiff leg ankle "pops":
- not hops, just quick pops
- 20, 20, 20, 20



RFI: 3 rotations

"rfi" pullups:
- these were badass
- BW @ 17,19,15
- speed dropped off hard by third set
- basically pull myself almost all the way up, then let go and catch immediately pulling back up, repeat, so its bouncy


"rfi" pushups:
- deep position, lifting hands off ground fast and replacing
- 30,30,30




alright, peace

Dunks were nice, 1st dunk = power, 2nd dunk cool trick

thanksmang.