Adarq.org

8/20/19

Haven't journaled much lately, workouts have been haphazard.  Taking a break from the ATG stuff, the KOT squats aggravated my knee,

ah damn that sucks about the knee.

and I want to add in more jumping into my workouts.  Just ordered 'applied sprint training' by James Smith the other day.  About 1/4 of the way through it.  Good explanation of Charlie Francis type workouts, but it's a tough read.  Also just got 'speed strength' by Joel Smith, gonna start on that one next.

I really need to focus on my lower leg (foot/ankle/calf) strength and elasticity, aerobic conditioning and shoulder health.  Started a high/low type set up yesterday, so we'll see how it goes.

BW:  didn't weigh

Workout 1:

Warmup:  marches, skips, high knees....forward and backward

Was planning on a few short sprints afterward, but achilles felt tight, so did some ~30 meter buildups instead

Hi/lo pogo jumps
Med ball chest pass
2/1 pogo jumps
Rotational med ball throws

Squat 3x2
Incline Bench 3x3

ATG ankle exercise
Shoulder dislocates

Workout 2:

SL stand
ISO pushup
ISO BSS
Scap pullup
ISO calf

i remember James Smith on CF forums, smart guy, also very combative iirc. hah.

8/22/19

BW:  182.2

Workout:

Warmup: forward and backward marches, skips, hops, etc

Sprints:  buildups to 10 meter fly x 2

Hi/lo pogo jumps x 2 sets
Med ball chest passes x 2 sets
2/1 pogo jumps x 2 sets
Rotational med ball throws x 2 sets

Squat 2x2
Bench 2x3

ATG ankle exercise
Shoulder dislocates

Good workout today.  Achilles feeling better.  Sprints felt good, body not used to being at top speed.  Lots of room for improvement.  Jumps and throws felt good.  Getting coordination back for power exercises.  Squat and bench are just for general strength...nothing too heavy, just to get a stimulus

Has it really been almost 2 weeks since I've logged?

Life's been hectic, but managing to get some shorter sessions in 4-5 times a week over the last 2 weeks.  Been doing only 'low' type sessions, more of a gpp/get healthy phase.  Typical format has been:
warmup:  forward and backward marches, skips, hops, etc
banded running in place or some type of hop (mostly ankle bounces) for 30 sec, with either abs or pushups in between sets
upper body: hi rep shoulder/upper back/arm work
atg ankle exercise/tib raises/shoulder dislocates

feeling good, will stick to this basic format for another 2 weeks or so before I start to incorporate more 'hi' sessions with sprints/throws/jumps and heavier weights

BW has been holding steady at 178-181 every day

11/21/19

Warm-up:
A1.  Calf jumps
A2.  Hip swings
A3.  Arm swings

Workout:
A1.  SL calf raises, working bottom to mid position
A2.  Weighted tib raises, with full pf stretch
B1.  Split squat on 4 in box, mid to bottom position
C1.  Incline DB press
C2.  Scap pullup

Extra workout:

A1. Forward/backward sled drags
B1. Calf raise with 3 sec hold at top
B2. Wall tib raises
B3. Front plate raise to overhead

Trying this again.

Lately, been following workouts from Dr. Tommy John out of his book (good book BTW).  Started on the beginner routine on Apr. 1.  Shoulder aches have pretty much gone away, still working on ankle issues.
The workouts follow an A/B format, and repeat.  Gonna try to give this a fair try, 3 months, and see how things go from there.

My daily routine is normally a walk in the morning, with maybe some ISO's or mobility stuff after, workout in the evening. 

BW:  189.2

Today is workout A:

A. Warm-up

B.  3-way hip circles (x25 in both directions in all 3 positions)

C1.  Squat hold (30 sec)
C2.  30 yard march  (3 circuits)

D1. Squat hold (30 sec)
D2. 30 yard skips (3 circuits)

E1. Push-up hold bottom (30 sec)
E2. 20 Statue of Libertys (3 circuits)

F1. Push-up hold bottom (30 sec)
F2. 20 Scap reps (3 circuits)

G1. Calf raises x 50
G2. Spinal Hygiene routine (15 reps each move, each way)
G3. Cross-crawl supermans (x 100)

what are the components of the spinal hygiene routine?

4/8/20

BW: 189.4

Slept in today so didn't have time to get my walk/isos/mobility work done.

Today is workout B:

A.  Warm-up

B.  Standing leg curls (x50 ea leg)

C1.  Lunge hold-left leg (30 sec)
C2. 20 Swings
C3.  Lunge hold-right leg (30 sec)  (6 total circuits)

D1.  Push-up hold bottom (30 sec)
D2.  20 front delt rebounds (3 circuits)

E1.  Push-up hold bottom (30 sec)
E2.  20 scap reps (3 circuits)

F1.  Calf jumps (60 sec, rest 60 sec, repeat for 60 sec)
F2.  Spinal Hygiene x 15 each move
F3.  Cross-crawl superman x 100