Adarq.org

yesterday:

BW = 173
SORENESS = none
ACHES/INJURIES = left knee much improved but still a twinge when i pull against resistance or internally rotate thigh with knee bent
FATIGUE = moderate

- tennis x 2 hours
shaking off the rust. had some good rallies and some derp moments. fun and good to get the HR up.

- overhead mobility work x 10-15 minutes

- stretch

also, it looks like i'll be back in pakistan soon, and maybe afghanistan, too. sucks from a training POV but i'm looking forward to it otherwise. will basically plan to jump rope and do a lot of metabolic stuff during those trips. ross enamait-style, probably. i'm out of shape, god knows i could use a good conditioning block.

in related news, i need a new jump rope. anyone have a good speed rope to recommend that:
1. turns smoothly, without snagging;
2. won't break within two weeks of regular use; or
3. is so cheap that i can buy 5 and not care when they break?

BW = ???
SORENESS = none
ACHES/INJURIES = left knee but very mild
FATIGUE = low

- warm up

- ME broad jumps x 2

- MR half tuck x 21,20,20

- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280

- bench 5 x 165,165 || 10 x 165
no spotter, had one or two more for sure

- pull up 4 x 5 +15

- decline situp 3 x 10 + 45

- stretch

basketball game going on on the court, so no jumping. gonna work every day this week, per the smolov intro microcycle, then i'll be on vacation for a week. no planned workouts for the trip although i might play some basketball and i'll be doing some hiking. when i get back i'll probably do the intro microcycle again and get into things properly. likely pakistan/afghanistan trip will change my schedule around but there's no point planning for it now because i don't know the timing yet.

BW = 172 (lightest in a while)
SORENESS = quads but very mild
ACHES/INJURIES = massive trigger point in right calf for much of the day but i worked the shit out of it and seems to be okay
FATIGUE = moderate to high

- warm up
three games of knockout, got my ass beat

- squat 8 x 265,265,265 || 3 x 285 || 2 x 280,280 || 1 x 315
so it turns out that after waking up at 4:45 and working from 5 AM to 5 PM, i can't count. progression should have been 245,265,280,315. but i did it heavier so i ain't even mad.

- bench 2 x 3 x 175, 11 x 175
with spotter (not touching the bar but psychologically it helps)

- pull ups 4 x 5 +20

- walk home

- stretch

so fucking beat. i was sleepy throughout most of the workout but only during rest periods. all sets of squat were excellent, good speed and very solid form. no jumps but that's okay on the third day in a row of squats. got some props on my squats today, too. all in all, a great workout. now it's time to eat and sleep like the dead.

 

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high

- warm up

- MR half tuck 3 x 20

- BSS 3 x 8e
each rep paused to accentuate stretch in elevated leg

- bench 5 x 165 || 3 x 175 || 9 x 185

- pull up 5 + 25 || 3 x 5 +20

- hanging leg raise 3 x 10

- stretch

starting to get a little tweak in my left lat, under my arm. i did a couple of DSVJs during the warm up but there was just no explosiveness in there. better luck tomorrow if i can get out of work early enough to go to the gym. MR half tucks pretty solid.

Have you ever tried using ibuprofen(or even aspirin) with caffeine, to help with any unusual pain? All through high school I never had shin splints, but my senior year I had interior shin splints. Hurt like hell, to the point where I was making no progress the first couple meets. Took some before warmups and I felt fantastic. Old coach actually recommended. Obviously you might not want to make that an every day thing, but you might want to try it before harder stuff if you have any pain that's really bugging you.

dafuq???
Is everything ok?

everything is grand vag, thanks for asking! i went on vacation to california and now i'm back. nine days completely off from training and, much more importantly, from work. i barely even looked at a computer. got to hang out with my best friend (and other very close friends), see some amazing sights and spend a ton of unbroken time with my girlfriend (it was her spring break from med school).

now, obviously, i'm sick with my first genuine head cold in a very long time. plane rides are a bitch.

no training today because i got home late-ish last night and didn't have time to unpack or go to the grocery store (my roommate apparently subsists on orange juice, beer, and hope while i'm out of town). also, see previous paragraph about being sick: i'd rather spend a day with a headache and congestion like this spreading germs all over the produce section than spreading them on the squat rack. back at it tomorrow.

also, it looks like i'll be headed to pakistan the last weekend in april, probably for two weeks. means i need to kick ass between now and then. as planned, that'll mean re-doing the smolov intro microcycle, the switching week and the first however much of smolov i can get through before i take off for islamabad. jumping before squatting, as usual, and bench and pull-ups after.

^awesome!   

As for training , that's what we do , we build up and then we detrain for various reasons ( work/life )  , that's why we are stuck in low/mid 30's. Your plan sounds solid , go get it!

it's depressing to admit that you're right. i'm stuck in the low 30's because i let work and life get in the way of training too often. i'm pretty consistent and i work hard when i go to the gym but i'm not consistent enough. as long as i'm in my current line of work the travel isn't going to stop anytime soon, but i can redouble my efforts to be consistent in the gym while i'm home.