Adarq.org

1/13

30 min treadmill jog @ 8:30mile/5:17km pace

Core circuit:
Elongated plank w/ 25lb 3*25s
Side to side reverse ab wheel: 20,16,12
Deadbugs (3s ecc):20,20,12

Immovable resistance ISO's:
Outside leg pushes 3*5 (2-4s contractions)
Inside leg pushes 3*3 (2-4s contractions)

Need to start doing outdoor jogs as weather improves, treadmill is dumb. Immovable Iso's are very high intensity, nerd to be careful with programminh

Quote from: Final Phenom on January 13, 2018, 04:13:21 pm

1/13

30 min treadmill jog @ 8:30mile/5:17km pace

Core circuit:
Elongated plank w/ 25lb 3*25s
Side to side reverse ab wheel: 20,16,12
Deadbugs (3s ecc):20,20,12

Immovable resistance ISO's:
Outside leg pushes 3*5 (2-4s contractions)
Inside leg pushes 3*3 (2-4s contractions)

Need to start doing outdoor jogs as weather improves, treadmill is dumb. Immovable Iso's are very high intensity, nerd to be careful with programminh

agreed, treadmill sucks.

also, overcoming iso's are rough. not sure if the risk/reward ratio pays off. every time i've done them, tendons just get hit way too hard. I imagine adductor overcoming isos would feel especially intense.

My old groin injury flared up the next day after those Isos. Its definitely something to be careful with but worth it in my opinion. Overcoming Isos can override your body's firing pattern and possibly replace it with a better one. I noticed even slight adjustments in the ISO position made a huge difference in how much force I could generate. Also being able to train sports specific movements at a high intensity that you couldn't get with sleds is a huge plus too. Lastly it's good to have some backup exercises to play with since right now what I can do with my wrist is really limited.

1/15

Back ext (3s ecc)
230 4*12

Leg ext (upper rom only)
100 4*12

Calf press. (2s ecc)
400 3*12

Ham curl (3s ecc)
165 *8,8,7+1

Safety bar good morning:
140*8
160*8
170 2*8
This feels stronger after back ext stim

Core circuit a:
V-ups *15,12,12
Crunches *20,20,20
Knee to elbow *12, 7, 8 (failing badly)

Core circuit b:
Bosu ball side laying palloff press: 18lbs 3*8 ea side
Side planks w/ leg raise: 3*12 leg raises ea side (left leg weaker)
Situps: 20,20,18

5 mins stretches
5 min jog

1/20
SPP conditioning superset - 110lb safety bar (no rest between exercises, 90s between supersets) * 4 sets:
-15s half squat iso
-rfd side lunges *6
-15s half squat iso
-rfd stepups *6
-10s half squat iso
-rfd bss *4 / ea side
-10s half squat iso

the point of this is to be able to maintain good athletic stance for a while. not sure its effective, weightless+ more dynamic+more time might be better. mid back got hit hard

back ext (2s ecc, 60s rest, prefatigued)
210 3*8

core ss *3:
-ss1a v-ups *10
-ss1b weighted reverse side to side ab wheel 35lb*12
-ss1c deadbugs (3s ecc) *12

core ss *3:
-crunches *30,20,20
- leg raises (bottom rom only) 3*15
- knee to opposite elbow 3*10 (i have trouble with these)

1/24

Safety bar pause RFD half squat:
320 3*8
-felt kind of slow, weight drop next session

SB Half Squat jumps:
110 *5,5,3+1+1, 3+1
-definitely not as explosive as a month ago

SB good morning:
160*8
170*8,8

Back Ext (3s ecc, pause):
250 *10,8,10

core circuit *3:
-ss1a v-ups *10
-ss1b weighted reverse side to side ab wheel 35lb*12
-ss1c deadbugs (3s ecc) *12
--same as last time but better form

core circuit *3:
-https://www.youtube.com/watch?v=0n4dmJfpe5M
5lb weights, 3*8 for everything except russian twists, 3*12

core circuit *3:
-knee to elbow bicycles: 3*12
-crunches 3*30
-unsupported situps *20,18,17+2

sprint treadmill:
-45 explosive steps at max resistance
-15-25s jog at low resistance
-repeat *6

1/27

1.25 mile jog @ ~9:30 mile pace?
*15 intermittent 10-15Y sprints throughout jog

First time sprinting since wrist injury, mostly staying in acceleration. Stuffed my cast with cotton so it wouldn't move around and disturb the surgical pins. First few sprints actually felt very fast.

1/28

SB full squat:
235*5
305*5
325*3
345*3 
365 (380?)*3  (+30lbs, -2 reps)
-So to be clear I'm not sure if the safety bar actually weighs 70lbs, which is what all my previous logs assumed. I don't think it weighs 45. None of the gym people know shit. From now on I'm going to log as if it weighs 55lbs. Reps all felt strong, took about a 5sec rest between reps 2-3 to be extra safe but don't think I needed to.

SB good morning
125 *8
165 (180?) 3*8 (+10lbs PR)

Back ext (3s ecc, pause)
280 3*8 (+30lbs PR)

Decline situps
15lbs behind head *8,8,6

thanks leonel. lets get it 

1/29
45 mins throws: working on the lefties. forehands are pretty inconsistent (1/5 are good, 2/5 are catchchable, 2/5 are unacceptable). backhands are better, 9/10 are ok. lefty backhand range is maybe 55y, decently consistent

1/31
checking out the newly renovated school gym

handicap machine pec fly
190 2*8
180*8
140*20

ab crunch machine (45s rests)
190*12,12,10

uphill sprint starts
10y *15 (15-30s breaks)

alternating knee drives (rfd)
16*3 (60s rests)

ss1a:v-ups 3*16
ss1b: deadbugs (3s ecc) 3*16

SL GHR
3*8 ea leg
-more of a back /anti twisting exercise

back ext
250 (maxed out)*12,12,20 ( 60s rests)

what do you mean by SL GHR? if you mean it literally you'd have to have the most diesel hamstrings in the history of the world. or

well the ghr mahine was adjusted so i had the padding about mid-thigh, maybe even closer to the hip. not at the knee like youre probably thinking. i guess you could even call them back extensions but thats not right because the motion comes from the hip, not the spine. or the right leg the challenge wasnt even the extension but the iso hold at the top. padding on the knee would indeed be insane and definitely something to experiment with cause i am dissatisfied with ham curls and cable hypers as my primary ham movements.

i don't know about that but you're an animal right now. broken/repaired wrist, still doing weighted single leg hops and all kinds of crazy shit. respect.