Adarq.org

last night:

WEIGHT: 175, somebody fixed the scale so it's not giving an 8-pound range anymore. good job, gym.
SORENESS: none
ACHES/INJURIES: jammed left wrist; left knee and hip, lateral side, in end-range flexion*
MENTAL STATE: good
STOPWATCH: ??? forgot

- warm up

- 3-on-3 ball
dudes needed a sixth for their last game and i figured why not. low level of competition so not too embarrassing for me, lol. 1's and 2's to 13, i had 4-5 points, bunch of rebounds, played okay D, no airballs haha. and my team won after my teammates had lost two in a row to the other three guys.

- DLRVJ x 10
rested a little bit, then went right to full approaches. dunked dodgeball cleanly once and back ironed a few more, jumps without ball were 35+. so not PR levels but very good for me. this goes without saying, but getting CNS fired up during competition makes a huge difference. jammed my left wrist at some point but it was okay. no pain today.

- squat MSEM 300 x 3,3
remembered to fire myself up a bit. weight flew, will go to 305 next time.

- stretch

this morning:

was supposed to wake up early this morning for jumps but i slept badly last night so i turned off my alarm and got the extra hour. sleep quality has been bad the last three nights. will try to do better tonight and get up early tomorrow but until i get on the new rhythm of earlier bedtime i think sleep is going to have to take precedence. chronic undersleeping -> illness.

tonight will jump more, will try ME jumps if the court is open and otherwise submax build-ups. and then upper lifting only.

*i.e., when doing a side lunge all the way down, like this:

this morning:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder a little bit
MENTAL STATE: sluggish
STOPWATCH: ???

- shoot around, layups, DSVJ
very slow, legs dead. did not even attempt DLRVJ, would have been ugly. left shoulder bothering me a little bit, need to take it easy. it's so close to being healed. good that i forced myself up and to the gym even if this wasn't much of a workout. rhythm's gotta start somewhere.

- stretch

this evening:

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: okay
STOPWATCH: 12

- warm up

- DLRVJ
pretty bad, jumping with glasses instead of contacts always throws me a little.

- stretch legs/lats x 10 mins

- squat 195 x 20
very solid

- stretch quads

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: ITB a bit tight on both sides
MENTAL STATE: good
STOPWATCH: 09

- warm up

- depth jump @16" x 4,4

- DLRVJ build ups x 3 (one, two, three, four-step)

- squat MSEM 285 x 6

- squat MEBM 230 x 16+4
had to rack the bar after 16 reps, rested about 30s and then did four more to get to 20. safety first.

- push ups x F (40)

- kroc row 80 x F (23/side)

- pull up x 7,5,5
to make up the different between kroc reps and push ups

- stretch

good workout, pushed myself a bit harder than usual which is something i should be doing more of. 40 pushups is almost definitely a PR.

the tim in vermont one rep max calculator gives me an estimated max of 395 thanks to my 230x16 performance yesterday. this shows how useless those calculators are, at least at higher reps.

squat MSEM 285 x 6

 

kroc row 80 x F (23/side)

beast!

Yeah fuck him, the majority of people out there are trainers and the worst ones tend to be the "actual trainers"

Quote from: LBSS on February 02, 2015, 06:21:58 pm

the tim in vermont one rep max calculator gives me an estimated max of 395 thanks to my 230x16 performance yesterday. this shows how useless those calculators are, at least at higher reps.

Quote from: LBSS on February 01, 2015, 04:15:48 pm

squat MSEM 285 x 6

 

not sure what you're getting at there. 395 may be silly high for me but this set was a bunch of intentionally submax singles that i squatted as quickly and explosively as possible. i'm pretty sure i could squat 285 for at least 8 right now, maybe 10. which, incidentally, would give a still-too-high one rep max estimate of 380. i don't think i'd be good for much more than 330 at the moment.

Quote from: LBSS on February 01, 2015, 04:15:48 pm

kroc row 80 x F (23/side)

beast!

thanks. i wish my gym had heavier DBs.

left shoulder is sore this morning. not painful in the way it was most of last year, though.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, left calf cramping like crazy since yesterday
MENTAL STATE: okay
STOPWATCH: ???

- warm up

- DLRVJ
couldn't even touch rim off SVJ. shoulder was buggin, too. careful. did a few reps from one, two and three but it was ugly. unsteady, dead legs.

- stretch x 15 mins

- squat 185 x 20
harder than it should have been.

- stretch

was supposed to work out last night but ended up working until too late. on the plus side, i was wiped out when i got home so i went to bed really early and consequently got up really early. will continue to push my sleep schedule up in the coming weeks but i'm over any delusions that i can do top-end work in the morning. my body is just not ready, even if i'm well-rested and awake.