Adarq.org

5/4
bruised my heel at pickup today, adductor feeling slightly worse again
Ok I think I really need to take a week off and let the groin strain heal properly or else it's never gonna go away

the next time I post here will be on 5/11, and here is exactly what i'm going to be doing every day this week
-no intensive leg work of any kind, except stretching and rehab stuff
-static stretches
-SMR some of the days
-weight room workout: core, lats, pecs, biceps, triceps, shoulders
-grip strength stuff

If I don't do all of the things above every day this week, I'll burn $100
 
painz for gainz

5/10, 5/11
Upper body week complete!!!
Final day numbers:
Chest press: 130lbsx3x8 (got weaker as week went along)
Pullups: 3x5 (I was doing Lat Pulldowns most of the week for 170x3x8)
Shoulder Press: 90x3x8
Abs: 3 sets of: Situps x20, Leg raises x20, Russian twist x20,  Side situp L, R x20, Lateral (extended) leg over x20
Bicep Curls: 30lbs 3x8
Tricep Pulldown: 105lbs 3x8

More summer workout plans:
I'm going to split my summer into 3 4 week period,
Period 1: focusing on foundational strength work
Period 2: focus on reactivity and speed 
Period 3: focus on work specific to frisbee, conditioning and balance

I think I want to have a mandatory morning workout that won't hit the CNS too hard that I will do every day:
Squat, glute/ham exercise, Clean, dot drill, some sprints, some jumps
This workout will probably change in relation to the workout I do later in the day

Then later in the day I will have my actual workout
Period 1: 3 lifting days, 2 misc days, 2 rest days
Period 2: 3 reactivity days, 2 lifting days, 2 rest days
Period 3: Conditioning every day: 3 heavy conditioning days, 3 light. During light conditioning days: 2 Frisbee specific work days. 1 CNS heavy lifting day, 1 CNS light lifting day, 1 recovery day

I'm not sure if I have enough rest days.. Guess I will have to see

do frisbee skill work every day. every. single. day. if you don't have a throwing partner, take a bunch of discs to a soccer field and throw them into a goal. or just work on hucking. if/when i go back to competitive ultimate -- and given the way my ankle feels today that's a big if, but still -- skills and conditioning will be the training focus. 200+ throws every day, cutting drills, speed work, and extensive tempo.

that holds even if you make a team. how are you going to work practices into that schedule you've set up?

I guess I'll have to cut off a workout or two per week, or maybe not depending on how intense practices are

And yeah, I was planning to throw whenever possible.

5/20
ATG Squat
2x5x225
2x5x235
seizure hops
1x5x245

Jumps
DLRVJ 2x5
SVJ 2x5
R-SLRVJ 2x5
L-SLRVJ 2x5

Was 10 yards into my first sprint when I realized I wasn't gonna be able to do it because of my adductor strain
Most annoying shit ever: I have done almost nothing the last 2 weeks and it feels exactly the same as it did when I first got it (32 days ago). Dunno what to do, I really wanna start doing actual workouts but this dumb strain just isn't going away.

Happy with my squat. It's been over a month since I last squatted, which is just insane.
Hitting 28"+ on SLRVJ's, which is great cause I couldn't touch rim last time I did them (which would require around 23")
Hitting around 32" on DLRVJ. Expecting fast gains once I get into some movement efficiency and reactive workouts.

if your cardio really does suck -- and it's hard to say, not sure what "most" of 8 miles is -- then starting with an attempt at an 8-mile run probably isn't optimal. you're better off starting with shorter distances and building up gradually over time to some predetermined goal distance, like 5 miles, and then just working at that until it gets easy at a faster pace than you started at.

5/30
Double Stopwatch click average of 10: .098secs
Dual-3-Back average of 10: 67.8

3pm: SMR
5pm: 1 Mile jog
8pm: throwing sesh
10:30pm:Workout

Calf Raises: 5x8x300 (core/back muscles not stable enough to hold 300lbs)
Ankle jumps between sets

Core Circuit:
Weighted Situps: 3x20x10
Leg Raises: 3x20
Weighted Side Raises: 3x20x10 (both sides)
Weighted Russian Twists: 3x40x20
Leg overs:3x20

Military Press:
80x8x2
80x6x1

Pullups:
3x5

DB flys:
3x10x35

Right leg BSS:
3x9x95

Bar Curl:
3x12x65

1am: brief jog, SMR

Notes: Adductor absolutely wrecked. Jogging is stressing it, core workout stressed it slightly
Tried to do some right leg bounds. lol NOPE
Gonna cut out jogging for a week and change core circuit slightly

6/5
1pm: Frolf. Tried playing with a disc golf disc and sucked. Was fun, though. At the end I started matching my friends who were playing with ultimate discs

3pm: Hacky Sack, 30 mins

3:30pm: Tossing, 30 mins

7:30pm: Workout

BB OHP: 85 1x8, 1x6, 3x5

RL-BSS: 135 1x10, 155 1x8, 175 1x8, 180 1x4, 180 1x10 (gettin good)

RL SLVJ: 25 (24"-26", my form is definitely improving, leg collapsing less. Still can't really drive up my left leg for the extra distance. My left leg is normally my SLVJ leg, so it's good that I'm balancing them out)

BP:95 1x10, 105 1x8, 115 2x8,6 (I'll try to do BP every day cause it's easy and fast and I'm weak with it)

Good Morning: 95 1x15, 105 1x15, 115 2x8 (strengthening lower back)

Calf Raises: 115 1x25, 165 1x20, 185 1x20 (some balancing problems, tried to do a 1 second hold at the peak of each raise)

Weighted Planks: 45 60secs, 90 40secs, 45 60secs

Groin feeling a bit better, tried a 135 atg squat and clearly it's not healed enough. I'll start doing strengthening exercises again in 3-4 days. Also I'm starting to really suspect I have quad dominance, my glutes are moderately strong, but my hamstrings are really weak (I am bad at GHR). What exercise hits more hams than glutes? I feel like BSS is mostly glutes and GHR is bad for my groin strain

Cut my hair from 50cm to 3cm. Pretty Insane

that video is scary man. don't use a weight if you can't handle it safely. and yeah, the chair is too close.