Adarq.org

WEIGHT: ???
SORENESS: hamstrings
ACHES/INJURIES: posterior right shoulder twinging
MENTAL STATE: good

~12 PM:

- layups and shoot around x 30 mins

~4:30 PM:

- warm up

- depth jump x 10,10
no space, too many people using all the rooms. life would be easier if the gym had a higher ceiling all around

- jump squat 45 x 8,8

- squat 275; 285; 295; 305; 315; 280 x 1,1,1

- stretch

pressed for time.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe
MENTAL STATE: good

- warm up
did a bunch of coast-to-coast layups at as near full speed as i could.

- DLRVJ x ~8
PR on one-step, ~33.5. PR tie on full run-up, 36. downhill from there although i dunked the dodgeball a couple of times. i need to figure out how to keep sessions that start at or near PR levels at that level, as opposed to what often happens, which is a great first jump and then a bunch of mess.

- foam roll quads x 10 rolls/head

- superset x 3
-- x-band walk x 10/each way
-- cook hip lift x 10/each
the cooks really highlight asymmetries. harder time keeping the tennis ball in place on the left, i.e. when lifting my right glute. good stuff.

- superset x 2
-- shoulder dislocates x 10
-- band pull-apart x 10
-- scap push up x 10

- stretch

hurray, a PR tie and possible all-time PR off of one step. stay the course, a thousand points of light, stay the course.

youtube told me. second half of this vid: https://www.youtube.com/watch?v=_WIZOZLRm3c

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe
MENTAL STATE: okay, would have been better at 3:30!

- warm up

- depth jump @8" x 10,10

- jump squat 45 x 8,8

- squat 250 x 6; 260 x 6; 265 x 6,6,6
very solid

- superset x 3
-- DB OHP 45s x 6
-- pull up x 7

- stretch

last night:

- foam roll quads x 40-50 rolls/leg

- cook hip lift x 10,10/leg

WEIGHT: 174
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: zoned out, this was a day to go through the motions

- warm up

- depth jump @8" x 10,10

- jump squat 45 x 8,8

- squat 285; 295; 305; 315; 320; 285 x 1,1,1
a little wonky and unfocused until the top set, which was solid. back off sets also very solid.

- superset x 3
-- push up x 20
-- inverted row x 12

- stretch

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay, a bit sluggish

- warm up

- shoot around x 40 mins

- cook hip lift x 15,15/side

- stretch

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay

- warm up

- depth jump @8" x 10,10

- jump squat 50 x 8,8

- squat 265 x 6,6; 270 x 6,6,6
was supposed to do 255 for the first set. oh well. later sets were best technique-wise.

had to cut out early because i ran out of time. will do upper tomorrow. no stretching.