Adarq.org

hamstrings sore but have gotten better over the course of the day.

have nearly full ROM back in dorsiflexion, plantar flexion still lacking especially +inversion.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle, left shoulder surprisingly bad during OHP
MENTAL STATE: good

- warm up

- jump assistance x a bunch: MR half tucks, ankle hops, rudiment hops
ankle okay for the most part, some weird tightness in left (?) soleus, the sideways rudiment hops didn't feel great, and glutes felt a bit turned off, especially on the outside. felt like my knees were collapsing a little during first set of MR half tucks. did some ISO activation stuff and later sets were better. all very submax.

- squat 185 x 8,8
felt fine, yay. left side of low back announcing itself. not yay.

- superset x 3
-- DB RDL 80s x 10
-- DB OHP 40s x 10
-- pull up x 10,10(5+3+2)
left side of low back announcing itself again. must be cautious. pull ups very weak.

- stretch

could have been worse.

I'm curious, do you wear a brace while hooping/jumping?

nope. there's not much strong evidence that braces have any injury prevention benefit.

EDIT: just started wading through pubmed there's some new literature (like within the last year or two) on this. will give it a look. but i'm pretty sure i'll stick to neuromuscular training for the foreseeable future.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle a little, left shoulder a little but not bad, lower back and lower abs felt tight
MENTAL STATE: good

- warm up

- DLRVJ build-ups x a bunch
very poor, no power, 32.5 tops off of two and three and could not get it together off four. did a few one-step RL that were around 30.

- SLRVJ x a bunch/each
surprised myself by getting over 30 on my first jump off left. spent the next 20 minutes trying to replicate that with intermittent success. went down from three steps to two and had more success, bunch of jumps in the 30-30.5 range. something must have clicked, which is weird because coordination on the DLRVJ was so bad.

- superset x 2
-- pause squat 205 x 5
-- SVJ no armswing x 5

then the gym closed. spent a long time jumping, which is good even though my jumping was garbage.

You should see the place i was ( Val d'Isère ). 340km of slopes served by 87 lifts ( including 2 trains ). Base lift was at 1850m, while the highest lift leaves you at 3450m ( a little over 11000ft ). The mountain was amazing, the lifts and slopes are spread very widely all over it. At some chair-lifts you had the impression you were crossing a snow desert, magnificent. I've been in the top European ski resorts, which were all amazing, but this one was something else.
Here is a nice interactive panorama from their site, you can understand the vastness of the area by switching between POVs and then trying to locate the previous one:
http://www.valdisere.com/val360/

Anyway, adarq-org-skiers-skwad , assemble!!!!      

WEIGHT: ???
SORENESS: right tricep (?)
ACHES/INJURIES: right ankle but only at extreme end ROM, inverted and plantar flexed; right thumb
MENTAL STATE: okay

- warm up

- SVJ x 5,5

- one-step RVJ x 5,5

- pogo x 10,10
focus on extending through toes

- squat 225 x 8,8
low back felt a little wonky before i started warm up sets and then was fine. AELS 4lyfe.

- superset x 2
-- DB OHP 40s x 10
-- inverted row x 20

- DB SLRDL 50s x 10,10/each

- stretch

okay workout. very limited space-wise as all the courts were being used except the one that's mostly covered in gym mats. didn't have space for anything longer than a step.

WEIGHT: ???
SORENESS: hamstrings
ACHES/INJURIES: right ankle but only at extreme end ROM, inverted and plantar flexed; right thumb
MENTAL STATE: good

- jog x 21 mins
through snow, very slow going and i am NOT in running shape. still glad to fight through it, though.

- stretch

more later.

^^^jesus christ! there's nothing like that on the east coast. some of the western mountains might be in range but i've only ever skied in vermont and massachusetts. killington has something like 130km of trails and 22 lifts, about 1000m drop between summit and base.

Hey now I think thats about 4hrs or so from me, small world!  If I ever went skiing though I'd end up in a body cast