Adarq.org

6/24

3 hour hike


6/25

ss *4:
-rfd bb OHP: 85*8,8,8 95*8
-rfd pullups: 4*6

max speed caps chair: 4*20
-changing the direction from the top part of captains chair is actually pretty hard when you are aiming for max speed. I believe this will carry over really well to my stride frequency.

weighted caps chair:
+25*8, +35*8
+45*6,5
-decent but mostly challenging in middle ROM. not a whole lot of other more intense hip flexor exercises so this might be a staple for the future.

weighted pullups:
+25*4,4,4

amrap v-ups /35 secs (120s rests):
*23, 22, 20, 20

pullups *12

BB OHP:
115*5
105*8

Alt. battle ropes:
4* 20s on/ 40s off

-I like this scheme for hitting the hip flexors. I hit them for max RFD, max strength/middle ROM, and bottom ROM. All I need is some weighted iso knee-up holds and I'm hitting them from every angle.

Going through some job interviews for minimum wage shit. Not looking too great. My friend is hooking me up with a decent second part-time job in mid-July so that should help. I wish it was as easy to make art as it is to work out. My laptop just got fixed today after 2 weeks so with careful planning and some momentum, I can get back into a rhythm with setting art goals for myself and really pushing it while maintaining my other part-time work.

6/27

Block (above knee) power cleans:
185*5
205*3+1+1 (15secs between singles)
205*3+1+1
205*3+1+1
185*8
-form looked somewhat mediocre and I'm landing more in a half squat than a quarter squat, hard to claim it's power position. still, I couldn't do this ever before.

squat 225*3
definitely feeling something in the ankle. Weird how I can play sports but not squat

6/28

AM

10 mins between sets, 150 secs between reps
set 1:
400m *1 @60s
set 2:
400m *2 @78s, 85s
set 3:
400m *2 @83s, 89s
set 4:
400m *3 @78s, 78s, 82s
-since I tend to die hard after really intense efforts, I decided to just go close to ME on the first rep (could have maybe shaved 2-3 seconds off, but I would have been totally dead). Then try to do the rest of the workout after that super fatiguing first rep. I was so fucked, never really recovered, despite 3x 10-minute breaks. That last set kind of evened out though, weirdly enough. I really wanted to give up after the third one.

SS:
-chin-ups: 6*8, 2*6 = 60
-push-ups: 8*20 = 160

-having a pullup+pushup volume competition with some teammates. stupid shenanigans that interfere with my real training but fuck it

6/29

3v3 ulti *45 min
-worthless reps. I really need to keep a lookout for higher level pickup cause im in desparate need of touches but this is not the answer.

50-50 jump balls *15,15
-YES. Managed to talk some dudes to do these with me. I did 15 with 2 different people.

vs Mason: most of the throws were low and blady so bodying out was extra important. Really tough finding a balance between maintaining your space, not fouling, getting a good read and jumping through contact. I only got a few from outside position, caught almost everything from inside position. He caught 1 by sneaking into the inside space when I didn't body well enough and completely boxing me out. Bodying up is extra important with bladier shots, can't use vertical to compensate at all. In fact, I only managed to get 1 or 2 good verticals out of 15.

vs Jeremy: we are pretty close to evenly matched: his reach is slightly higher and he is bouncier but I am about 25lbs heavier and much stronger. I ended up with 8 catches and he got 5. The throws were pretty perfect 50-50's and easy to read with little wind and his playstyle was little contact. 80% of my jumps were above 30" for sure. Had an SL jump that felt close to PR level based on air-time.

An excellent experience. Heres what I can gain from it.
-statistically, my best chance on a disc by far is with inside positioning.
-I should work on disrupting momentum based jumpers by initiating contact during their runup
-I can't go up with a hand which i'm using to box out. Some situations might be better to box with a shoulder.
-I need reps against people much better at bodying out and with wind.

Gym:
Sumo DL
Up to 355*3 (a little rounding in the back = weight drop)
345 5*3
345 *5
315 *9
225 *20 in 60s (had a lot left in the tank, bad pace)

Safety bar walkouts
285 3*100 steps

Good morning
135 3*8

So fucking beat. I need rest

7/01
60 mins pickup
Throws *100

7/02

AM
Prep
400m *3 @ 75s, 76s, 76s (2 min rests)
10 min rest
400m *2 @ 79s, 77s
-98 degrees. Fuuuuuck this
-Im fishing for good times: first 200 i run with good upright form and the last 200 i hunch over, get low and muscle my way through. This is fine for a race but for practice i should have consistently good form throughout

PM
Prep

Hang power clean
135 8*5
185 3*5
-technique work. Most 135's look perfect but most 185's don't

Squat
225*5
275*5
-still not ready

Sumo DL
315 2*5
-slow.

RFD sumo DL (60s rests)
275 8*5
295 2*5

Caps chair amrap /25s
5*15-17

SS:
-V-ups amrap/ 35s  * 24,22,21
-hollow body hold 3*30s
-90s rests

Knee up weighted iso:
R: 10lbs *30s, 28s, 26s
L: 10lbs *27s, 25s, 24s

10 mins stretching

7/05

Swimming
-10 laps left side breathing
-10 laps alternating sides
-15 laps right side only
-working on breathing on my weak side. Pretty terrible. In fact, both sides are pretty terrible.

Throws *200

7/06
Squat
275*5
295*5
315 2*5
-back in it. This felt a little harder than I figured it should have. Quads lost strength and i cant get my left ankle into full dorsiflexion

Sumo DL
-weird interior knee pain

Trap bar DL
325 *5
375*2,3,3
-good form but weight decrease probably because of fatigue from squats.

SVJ
Trap bar jumps
-ankle bad on landing and triple extension. Shit.

Bench
135 2*5
165*5
175*5
165 2*5
-pretty good. 15lbs off PR level but better than last time

Leg Press:
450*8
540*8
610*8
540 3*8
-ugh. Not super strong but hit me pretty hard.

Really tired throughout, didnt get enough sleep. 2 rest days not enough. Happy with squat.

7/09
Throws *250
- was supposed to do 400 throws. Legs literally too tired to be able to step out on pivots

7/10
Gym closed for a week of renovations, picked up a 3 day trial at the local Gold's

Ss:
-Bench
175 3*5
185 *5 - light bar? I hope not
-reverse fly partials 10's 5*12

Ss:
-rows 120 3*8, 140*8
-tricep pulldown partiala 50 4*15

Core circuit:
-plank w/ full body rotation leg+arm lifts: 3*20
-advanced birddog 3*12
-med ball pushups 3*12

Battle ropes: 30s on, 30s off *3

Rowing machine: 90s hard, 90s easy *15mins

Stretch *10mins

-explosive through the roof. Focus pretty off. It's weird, days when Im an athletic freak my conditioning sucks and days when I can run forever my speed is usually average. It might be correlated with diet.

that is an interesting observation. might be worth logging diet for a little while to see if you can find a clear correlation?

big ups on the squat PR, btw.