Adarq.org

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: right hamstring right below glute
MENTAL STATE: good

- warm up

- SVJ x 6
pretty good

- depth jump @12" x 3,3
pretty good

- squat 335 x 1,1,1; 225 x 10,10
felt too dang heavy. no sticking point in the concentric on the heavy sets but the bar was moving slowly.

- bench 175 x 8+3+3+3
had the bench backward so couldn't get my feet set properly. 

- BOR 150 x 10+3+3+3

- superset x 2
-- ring pull up x 3
-- GHR (strict x 2 + non-strict x 5)
-- ring pull up x 3

- hanging leg raise x 10,10

- stretch

meh.

Hey LBSS,

I'm curious, you seemed to not like my routine. My goal for the rest of 2013 is to bulk, I'm 5'7.5" and 142lb, would want to hit 155lb possibly. Activity-wise, I'm in college, heavy workload, gonna be playing on an intramural flag football league (heavily competitive) and pickup basketball (for fun, decent competition). Ultimately, I want to just gain just pounds on pounds of muscle, and gain strength like never before lol - my upper body is not where it should be. Legs should be mostly all fast twitch focused, more on the reactive end... but I don't have time for plyometrics at all. How would you suggest building a routine for that goal (general splits/exercises to focus on/etc).

Thanks haha

what makes you think i didn't like your routine? it looks fine.

realized the tracker was a mess of stuff i don't actually care about and not a good way to track. spreadsheets work best when you use numbers. tracking whether i've done a 60m sprint or not is dumb, what's important is the time and whether that improves over time. so now i'll be tracking the following, using actual numbers whenever possible and a (?) to indicate that i did something but don't know exactly how well or poorly i did it. also, i'm considering leaving my gym -- there's nothing really keeping me at the old gym anymore except nostalgia for the Way Things Used to Be and the lack of a decent alternative. no guarantees yet, but i'm going to check out a new place today or tomorrow.

camping this past weekend was fun but devoid of any physical activity more strenuous than bocce. tonight i will sprint.

also, i've been bad about mobility for no good reason. laziness and ennui based on feeling stalled and kind of adrift in my training. acole's new competition post helped. will fix it.

don't you train at Blenderate's gym? Or was it Tigerak's gym? If you go to latter you'll probably see Frank Yang at some point.

no, and i don't know who those people are. i think frank yang trains up in montgomery county (where he and i are both from), which is not far but not as close as any of the half-dozen or more gyms that i could walk to from work and home.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired, a little stressed

- warm up

- broad jump x 4
under 12y. not good.

- DL bound x 4,4,4
under 12y, 12y, under 12y. not good.

- sprint 60m x 3
8.5, 8.3, 8.3. not good. done in flats.

- sprint 30m x 3
5.1, 5.1, 5.1. not good. in flats.

- submax SL bound x 10,10,10

- cool down

- stretch

finding a new roommate this week. stressing me out. checked out the new gym, i'm leaning toward making the switch. there's only one squat rack but it was pretty uncrowded at peak hours (i went around 6:15 PM, after work) and no one was using the rack. they have a small basketball court plus two racquetball courts and a squash court, so it seems like there would often be space to jump even if there's a game going on. there's open gym really early in the morning, too. plus it's even more convenient than my current gym. tempting.

not sure how much using flats instead of spikes slowed me down, i.e., how valid the comparison is between these times and normal times. but at any rate this was slow.

WEIGHT: ???
SORENESS: hamstrings, glutes
ACHES/INJURIES: head, mid-back a little after broad jumps
MENTAL STATE: meh

- warm up

- broad jump x 4
bad, just under 12y

- DL bound x 4,4,4
really bad, not enough lift at all, too horizontal

- SL bound x 6,6

- sprint 60m x 3
8.1, 8.2, 8.3; first one felt relatively fast, others slow

- sprint fly 30m x 2
3.8, 3.9; slow as balls, no explosiveness

- tempo 150m x 5

- stretch

fuck it.

How much correlation are you seeing to how you jump on a certain day and your sprint times?   Your squat has consistently improved; your also seemingly getting better at bounding but having more variable performance.   Good to see the focus on sprints, I think the improvement to your vertical is long term but will help.   By the way, no more correcting your to you're for me:

http://www.killtheapostrophe.com/

Lol.  Look forward to training with you, we will have to get a session semi filmed so others can get sense of the workout.

Don't kill the apostrophe. Bring back the diaeresis in places other than the New Yorker.

can't we all just coöperate?

Maybe you could do smolov or something for squatting. It'd be great to get a higher squat but if you put on weight you're going to negate the advantages of having a higher squat- as far as for sprinting.

Edit- It'll be sweet seeing a vid of you guys training together. I wish I could train with people from here.