Adarq.org

With respect to that last point above:

RRRRAAAAAAAAAAAAAAHHHHHHHHHHHHHHHH YES YES YES YES YES YES YES YES YES YES YES YES

No energy drink needed, brah. Just a close-as-hell Michigan victory over our second-most-hated rival. GO BLUE.

No energy drink needed, brah. Just a close-as-hell Michigan victory over our second-most-hated rival. GO BLUE.

oo i gotcha....

Soreness shockingly low today, although not gone altogether.  

No more ultimate until next year and I'm not hurt at the end of the season, for the first time in three years (!).  

Now, no distractions and no reason not to make gains.  

Yes, that's three high fives.

adarq, you got any thoughts in terms of approach/ratio of workouts? I can't find the PM I sent you, so I have the sessions I made up (strength-hypertrophy, strength-power, speed-reactivity) but not the setup, which was pulled completely out of my ass anyway.

EDIT: Also, it's a bit early but you got any ideas for me for stim? I realize I didn't include that before.

EDIT 2: Think I will take it relatively easy this week and then test on Friday and Saturday.

Soreness shockingly low today, although not gone altogether.  

No more ultimate until next year and I'm not hurt at the end of the season, for the first time in three years (!).  

Now, no distractions and no reason not to make gains.  

Yes, that's three high fives.

adarq, you got any thoughts in terms of approach/ratio of workouts? I can't find the PM I sent you, so I have the sessions I made up (strength-hypertrophy, strength-power, speed-reactivity) but not the setup, which was pulled completely out of my ass anyway.

EDIT: Also, it's a bit early but you got any ideas for me for stim? I realize I didn't include that before.

EDIT 2: Think I will take it relatively easy this week and then test on Friday and Saturday.

i wouldn't worry about stim just yet, it'll consist of reactive/power work and singles though.

you might want to actually change phase 1 and extend it a bit:

phase 1, neutral = 1:1:1:0 x4

instead of:

phase 1, neutral = 2:2:2:0 x2

that would allow you to get in a nice 3 workouts per week for the month, consisting of strength/hyp, strength/power, reactive/power.

in these blocks, just don't do anything crazy that'll cause a setback, keep it simple/safe.. we want a real good consistent 3 phase block.





here's your plan, wasn't a pm, it was a post in your journal.. this is solid:

I was just re-reading the ratio technique article and the other thing that occurs to me is that I could do sprint/jump days completely lift-free. Have strength-hypertrophy and strength-power be done in the gym and something like "reactivity-power" done at the track and on the court. Would simplify logistics a lot.

E.g.

strength-hypertrophy : strength-power : reactivity-power : stim

phase 1, neutral = 2:2:2:0 x2
phase 2, power = 1:2:2:0 x2
phase 3, reactivity/peaking = 0:1:3:1 x1

Pulled those numbers completely out of my ass, but something like that.

Thoughts?

peace mang

LOL, no wonder I couldn't find it in my PMs. Okay, so we're looking at:

Phase 1, neutral = 1:1:1:0 x4
Phase 2, power = 1:2:2:0 x2
Phase 3, reactivity = 0:1:3:1 x1

?

That gives a month of neutral, about a month of power and two weeks of reactivity before re-testing, based on three workouts per week. Seems like a reasonable set up, if not very long.

yup looks good

So at some point today I developed a gigantic knot in the middle of my back, on the left side. Thought it would go away with rolling, a good warm up and stretching. I was wrong. Legs still sore, too, foam rolling at the gym on the harder roller was paaaaainful.

warm up
foam roll x30 minutes
jump rope, mobility, stationary bike, stretching

work
jump squat 3x3x65
fucked around with a bunch of other squatting, BSS, etc., but nothing heavy or worth noting thanks to my big fat knot. It's okay, it'll be gone tomorrow or Wednesday.

cool down
stretch