Adarq.org

trying to figure out what's next

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

- warm up

- DSVJ/DLRVJ x ~15-18
awful, just truly awful. so frustrated.

- sprint 4 x 10y

- skip for height 3 x 8

- foam roller ITB, hamstrings, calves

- front squats x a bunch with very little weight

- power snatch 8-10 x 65, 4-5 x 75, 4-5 x 95
guessing on the reps, didn't really count. failed on a couple of the 95's cause i was thinking too hard. technique still bad, not getting enough pop in my hips. on the bright side, 95 is super easy. also on the bright side, it's my first time power snatching in many moons.

- squat 5 x 245
so, so weak. oh well, build from here. might go back to my old MSEM 2 x 3 one day, MSEM 1 x 6 the other day. liked that. why did i ever switch off that block. idiot.

- foam roller quads
ow ow ow ow ow ow ow ow ow ow ow ow ow ow

- stretch
focus on rectus femoris and calves

i've rarely been more discouraged than i was while jumping today. it just felt so slow and i couldn't muster up anything better. no difference between DSJV and DLRVJ in terms of height.

basically, i need to think about my vacation like an injury, and the last month or so like time spent coming off an injury. shit happens and the only thing to do is regroup, come up with a decent plan, and keep grinding.

congrats man. 20%?

what are u doin again? and hahahaha, wats the pay package like now if u dont mind my asking?

 

last night:

BW = ???
SORENESS = none
ACHES/INJURIES = area surrounding lateral side of left elbow
FATIGUE = low to moderate

- warm up

- bench 5 x 185, 3 x 195, 3 x 205

- pull ups 5 + 10, 3 + 15, 6 + 20

- SS1: OHP 10 x 65
- SS1: BOW 10 x 65
- SS1: x 3

- SS2: MB slam 10 x 14
- SS2: L-sit x 20s
- SS2: x 2

- stretch

the elbow pain/discomfort was back last night after not being a problem at all the day before. did some digging around in there and it feels alright this morning. hopefully it's not going to turn into some nagging bullshit like it did last fall.

Damn! I thought I was being optimistic when I said 20%, hardly anyone gets that much where I'm, but u one upped that.

U must hv been a key performer or some top kickass dude at work.

Great job!

yeah i would not have even thought to ask for that much, but obviously i wasn't gonna turn it down! 

thanks cowed.

today:

BW = ???
SORENESS = none
ACHES/INJURIES = area surrounding lateral side of left elbow
FATIGUE = low

- warm up

- sprint 2 x 10y

- DLRVJ x ~15
for once not bad. first tennis ball dunk in over a month. also got owned a bunch of times on tennis ball dunks. but better than i've been. ugh. also, elbow started bothering me in the middle of these.

- skips for height 3 x 8

- MR half tuck x 20,20,15

- power snatch 2 x 40kg || 4 x 2 x 60kg

- squat MSEM 2 x 3 x 295
elbow was most displeased at this point. lots of lacrosse ball/thumb SMR. helped but i'm still feeling it a tiny bit.

- random core shit
elbow bothering me too much to do anything interesting so i did some decline situps and a few other things.

- stretch
focus on RF and calves again.

new routine will be as follows. usually will have one day of rest between workouts, occasionally two. some days off will include light activity, e.g., tennis, touch football, hiking, easy running, intervals, circuit training, whatever.

a buddy pointed out the other day that my SLRVJ isn't just slow, it looks incredibly awkward. he said he thought i was going to roll my ankle or something when i did a right-footed jump. i'm a right-footed jumper, to whatever extent i'm a single-leg jumper at all. that needs fixin'. hence the SL skips and bounds. layups or other submax SL jumps will become part of my warm up.

Day 1
- warm up
- lateral line hop for time x (3 each foot)
- sprint 4-6 x 10-15 yards (if court occupied, sprint on hill outside)
- DLRVJ x (until dropoff) OR low depth jump 3 x 5
- skips for max height 3 x (4-6 each foot)
- power snatch/clean 6 x 2
- squat 2 x 5
- SS1: bench 3 x 5
- SS1: pull up 3 x 5
- SS2: calf raise 3 x 10
- SS2: core 3 x F

Day 2
- warm up
- lateral line hop for time x (3 each foot)
- sprint 4-6 x 10 yards (if court occupied, sprint on hill outside)
- DLRVJ x (until dropoff) OR low depth jump 3 x 5
- submax LRLR bounds 3 x (6-8 each foot)
- power snatch/clean 6 x 2
- squat 3 x 10
- SS1: OHP 3 x 5
- SS1: bent over row 3 x 5
- SS2: calf raise 3 x 10
- SS2: core 3 x F

didn't get out of work until 8 so ran out of time at the gym.

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low

- warm up

- sprint 4 x 12y

- submax LRLR bounds 5 x 6
hilariously awkward and shitty. practice practice practice. i'm not nearly good enough for these to be hard; could have done 12 sets.

- depth jump 3 x 5
first two sets good, third set not as good but not bad

- power snatch 35kg x a bunch of complexes and reps

- squat 3 x 10 x 205

- stretch

this morning, i took one of the greatest shits of my life. epic in size, perfect in consistency. definitely a  over the past couple of years.