Adarq.org

jet lag caught up with me

BW = ???
SORENESS = hamstrings a tiny bit, not really noticeable
ACHES/INJURIES = none
FATIGUE = moderate to high

session 1: volume

- warm up

- sprints : 10-20's
2 x 60%, 4 X 90%

- DLRVJ
x 15-20 == started with some drop steps, then second full run-up was very good considering how tired I was today, probably legit 32, grabbed rim easily. downhill from there, though, most other jumps in the 30.5 range. oh well, still felt pretty good.

- squat 3 x 5
285,285,285

- BSS 3 x 5
skipped because i think these are causing some knee pain, gotta get that figured out

- light calf raise: 4 x 5
185,185,185,185

- core
--chin up x 10+3+3 lol
--dip + 43 x 3, +33 x5,5 lol
--ab wheel roll out 3 x 20

- stretch

upper body is weeeeeak. fml.

BW = ???
SORENESS = traps
ACHES/INJURIES = none
FATIGUE = low

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up
really short

- jumps : 3 step
meh

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
meh

- Pogos: 4 x 5 MAX EFFORT
nice

- REA squat : 4 x 3 (40%)
135,135,135,135

- C1: MSEM squat: 1 x 6 (~80%)
255,255

- C1: jump squat : 2 x 2 (30%)
95,95

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- BSS : 3 x 3

- core
chin x 10+3,3,3,3
dip +23 x 10,3,3,3,3

- stretch

heading to afghanistan and pakistan today. back in three weeks. knock on some wood for me. will keep updating log as possible and will be working out as much as possible. probably little to no strength work so i'll focus on low-level plyos and conditioning.

peace.

Fuck those afghanistan and pakistan derails!!!
Work is work though , keep at it as much as you can and stay safe!
*knocks wood*

Quote from: LBSS on June 10, 2011, 01:53:28 pm

heading to afghanistan and pakistan today. back in three weeks. knock on some wood for me. will keep updating log as possible and will be working out as much as possible. probably little to no strength work so i'll focus on low-level plyos and conditioning.

peace.

Fuck those afghanistan and pakistan derails!!!
Work is work though , keep at it as much as you can and stay safe!
*knocks wood*

thanks vag. it is frustrating, especially this trip because it's so long. but hey, it's not like progress was soaring before. maybe a few weeks of pogos, drop steps, conditioning and soft tissue work will do me good.

ac-cen-tu-ate the positive...

Derails? Boy they have some old trains out there don't they?

i've never even seen a hint of a train track out here or heard anyone talk about trains. same thing with pakistan, which is funny because india is all about trains.

today i woke up at 3:30, then spent 9 hours in a car. now it's 8:40 PM and all i've eaten are a bowl and a half of mueslix, some lemon-flavored cookies and soda. i'm not even hungry. it's so fucking hot. i'm tired as hell.

/whining

no workout today.

Good dedication man.
Heat and humidity just kills me, which is unfortunate since I'm in Singapore.

Hope u can come back soon and get back into the shape of things.

Meanwhile why dun u work on ur sprinting? I mean from tt one old vid u post I felt u could do with some speed/explosiveness!

last few days have been exhausting, working at least 12 hours every day. have still managed to get in some mobility and stretching in the mornings but no workout until today. oof. it's also really hard to stay fully hydrated here. the baseline sweat level is super high so i've been downing like 3L of water a day, plus coffee and tea (and the occasional glass of coke).

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate, which is weird because i slept for 8 hours last night and the night before: benefit of being completely wiped out

- warm up
joint circles x 10/each direction
glute bridge 3 x 15s/e
posterior rocking x a bunch
bird dogs x 10/e

- BSS ISO hold x 60s/e
LR, surprisingly easy with the left

- stiff leg ankle hop 4 x 20

- push up w/2s hold at bottom 3 x 10

- scap wall slides 3 x 10

- plank 2 x 30s

- stretch

30-60s rests between pretty much everything. very easy but got heart rate up for 35 minutes or so and it's better than nothing. gotta pack up then i'm making the drive back to kabul. keeping my fingers crossed that i'll get to ride in the land cruiser and not the hilux, but we'll see. there was a suicide attack in one of the towns we have to drive through (motherfucker killed a little girl and himself. fuck you, asshole, i hope there's a hell so that you can spend the rest of eternity dipped upside-down in battery acid while a rabid dog rips your balls off over and over again), so the big fear is that i either won't get to leave, or i'll have to drive north to mazar-i-sharif and catch a plane down to kabul. either option would suck.