Adarq.org

WEIGHT: 173
SORENESS: hamstrings, calves
ACHES/INJURIES: none but calves a bit tight, right one started cramping during last set of GHRs
MENTAL STATE: okay but a little tired

- warm up

- jumps x a few
basketball court was unexpectedly free. shot around a bunch and did some layups. tried to warm up my shoulder but it was still bothering me. got one good and a couple of bad four-step DLRVJ in, probably ~33.

- bench warm up
shoulder buggin, quit

- superset x 3
-- chest support rear flyes 15s x 10
-- paused push up x 10

- explosive step up 20s x 8,8

- superset x 2
-- step up 50s x 10
-- GHR x 6
calf started cramping as noted above.

- stretch

kind of a weak workout but not surprising for third day in a row even if none of the workouts individually has been that hard. i haven't slept enough this week. the step was too low but otherwise i like these, low chance of back injury and i can see making them hard enough to be worthwhile.

today:

- watch US come within 15 seconds of beating portugal. feel empty inside. FIFTEEN SECONDS! this must be how iran felt when messi slew them at the last moment. just the best player pulling a rabbit out of his hat. fuck.

yesterday (in baltimore):

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder a little
MENTAL STATE: good

- warm up

- a few jumps
the baltimore gym rims are higher than normal, as previously noted. these didn't feel terrible but my shoulder was bugging so i didn't do too many of them. plus the positive reinforcement of getting most of my palm over the rim was not there. feels like regression to 2011 to just be nicking the rim on full run ups.

- bench 195 x 5,5,5
shoulder felt a little unstable so didn't push these. will get 3x5x225 one of these days if it kills me, but in no rush. AELS, AELS, AELS.

- superset x 3
-- cable row 10(?) x 10
-- ISO 45-degree hyper +35 x 30s

- superset x 2
-- dip x 12
-- curl 25 x 12; DB shrug 80s x 20

- superset x 2
-- hands-to-elbows plank x 12
-- leg lowers x 15

- stretch

seriously. ronaldo. fuck that guy.

Can you remind me why you aren't doing any 2-leg bounds? (neither for length nor hurdle jumps)

Oh...

Hm... are you in anterior pelvic tilt by any chance?

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, right knee (from first set of leg presses yesterday i think)
MENTAL STATE: okay

- warm up

- SL bound 15y x 3

- sprint 30m x 4; 60m x 2
4.6, 4.6, 4.5, 4.5; 8.2, 8.2 -- i know t0ddday puts no faith in these things but my "predicted" 60m for a 4.5 30 is 7.4. oof.

- four-point sprint starts x a bunch
i'm terrible at these, way too much on back leg, no idea what i'm doing really. t0ddday told me that your back leg is supposed to contribute little or nothing to the first stride -- he drags his back foot even at the beginning of strides -- and that is DEFINITELY not true for me.

- hurdle hops x 8,8,8

- stretch

got some video, will post in a bit.

<a href="http://www.youtube.com/watch?v=cyjAvPLlN_Q" target="_blank">http://www.youtube.com/watch?v=cyjAvPLlN_Q</a>

 

thanks seifullaah, haha.

I like to use that Frank Dick calculator as well. It gives you an indication of your potential and what the general benchmark is. That time doesn't surprise me because you've got a good squat (2x your bw) and fairly low bodyfat so I'd expect your acceleration to be good.

yeah although 4.5 is still pretty slow, ~5.1 in the 40 which is offensive-lineman speed. but those dudes are almost twice my size. 

i guess i'd be happy with 7.4/11.8. where i'm at just means my top speed and fitness are crap. nothing new about that knowledge, of course.