Adarq.org

- DLRVJ x 12-15
 
out of absolutely nowhere, was jumping very well. several easily at 32, one at 32.5, one possible 33. but i've never had that much consistency at that height. so call it a volume PR if nothing else.

  

I am absolutely sure you will have many sessions like that from now on.
If no major derails happen I expect you to be at 36'' or so before xmas, no BS!

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = a tiny bit in upper legs
ACHES/INJURIES = right big toe
FATIGUE = low to moderate

- warm up

- SMR x 50-60 minutes

- handstand practice x a bit

basically wanted to roll the ever-loving shit out of my legs. mission accomplished.

not enough veggies today or in general. otherwise diet has been pretty good.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = none
ACHES/INJURIES = left hip, right big toe
FATIGUE = low

- warm up

- sprint 4 x 10y
not as fast as the other day, toe was bugging

- DSVJ x 5-6

- DLRVJ x 10-12
not great but not awful. left hip started hurting so i stopped. the hip pain is familiar, i had similar pain like four months ago. i think it's from planting. need to figure out what to do about that because i'm not gonna start planting RL.

- speed line hops 3 x 10s/e
22,22,22

- MR half tucks 3 x 20

- power snatch 6 x 1 x 40kg
very light, form still sucks. did a lot of reps with much lighter weight, as well. i like snatching, it's fun. gonna keep doing this and progress weights slowly over time. in the long run i think it'll be better than jump squatting although i'll probably keep doing some of that, too.

- squat MSEM 2 x 3
295, 2 x 300 == left hip bugging, did not do third rep although these were even easier than the first set at 295

- OHP x 5/3/F
95, 105, 6 x 115 == had another in the tank

- chin up x 8,8,10

- stretch

was wiped out, long and stressful day at work. had to force my feet to keep walking to the gym instead of turning home. very happy with i did, even though i abbreviated everything.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = none
ACHES/INJURIES = left hip, knees during squats
FATIGUE = high

- warm up

- DSVJ x 6-7

- DLRVJ x 16-17
considering how tired i was and how little i wanted to be there, surprisingly good. consistently 31-32. approach was strong.

- squat 5 x 275

- BSS 10e x 120

- OHP 5 x 95, 2 x 125

- chin up x 5
said "fuck it" at this point

- stretch

I feel u man.

But it's always workouts like these, when u dun even feel like it, that makes u feel tt u've grown slightly, innit?

for sure. i dunno about grown but i'm damn sure happy i fought through the malaise and got something done. i would be feeling mighty shitty about myself right now if i hadn't done that, even though at the time my whole body was saying "go home, there's always tomorrow, take it easy."

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = glutes and hamstrings
ACHES/INJURIES = left butt something or other, hip a tiny bit
FATIGUE = moderate to high

- warm up
extra time

- sprint 2 x 10y
fucked up right toe, not worth pushing through the other planned sprints

- DSVJ x 6-7

- DLRVJ x 6
first jump not bad, slipped on second jump, fml

- MR half tuck 3 x 20

- squat MSEM 3 x 295, x 305, 2 x 310
nice, but some sharp mild pain in deep in left buttcheek, as mentioned above

- OHP 5 x 85, 5 x 95, 6 x 105
a few reps left in the tank

- chin up x 9,8,5
likewise

- stretch

This week just sucks at work. Work outs have suffered as a result but I'm okay with it. Will get back on a normal schedule the week after next and can keep making progress from there. 

Bad light majorly affects me , adarq too.
Doesn't even have to be dark , just less light is enough to cause 2-3'' loss.
Weird thing is everything feels normal , runup , speed , plant , power... but the jump is lower.

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = none
ACHES/INJURIES = none really, right toe a bit
FATIGUE = none

- tennis w/dad x an hour or so
something fucked up with my backhand, was hitting unforced errors all over the place. started to correct it toward the end but i don't really know what i was doing wrong, felt pretty normal. whatever, nice to play.

- stretch

- some tennis ball rolling