Adarq.org

Yup. I'm actually waiting for a call to go pick up my AdiStars right now as I'm typing this. I also wear an "artizanal" knee sleeve when I squat and jump and pretty much do anything "athletic".

I'll have to see if I can front squat with the o-lifting shoes. I can't maintain the bar on my shoulders because I can't keep the elbows high, only pointing down. I probably have the tendency to rotate forward too, but maybe with the o-lifting shoes that's less of an issue.

But why do you say the ceiling for the low bar squat is lower in terms of carryover than the high bar squat? I think defining a style of squat just by low and high bar is way too simple... you can still do leg-driven low bar squats like a high bar squat and get plenty of carryover IMO, unless you squatmorning it like some of the Rippetoe folks.

but a soft surface is both 1) safer and 2) will give you better results because of the stiffness you will build up on the soft surface.

I read on maximum-maximorum.com, a site that doesn't work anymore, that training on soft surfaces promotes systemic stiffness, while training on hard surfaces promotes systemic compliance. I don't remember exactly what the text/observations were.

Glad to hear your brothers OK.

preface...... I know almost nothing about addiction (except what I have seen on intervention)

Hopefully an awful experience like that can be the trigger to began to fight his disease. (rock bottom)

I wish your family all the best.

WEIGHT: 177 uh oh
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: stressed

- warm up

- broad jump x 4
i think i PR'd but the gym has no measuring tape.

- depth broad jump x 5
all around the distance of my "PR" jump, some longer some shorter.

- squat MSEM 330 x F; 315 x 3
what. the fuck. 330 was just not happening. probably a combination of poor diet, poor sleep and high stress but this weight should be handlable even in bad circumstances. i had to dump it because i was squatting outside safeties. guh.

- engage pansy mode. bail on rest of workout.

worst workout ever, despite excellent broad jumps. they just felt super explosive (for me).

also, i can't do high bar. holding the bar on my traps is intensely uncomfortable, even with an empty bar. it doesn't feel hard to describe but now that i'm typing it is. the pressure is just painful. make all the jokes you want about my puny traps, fact is that the one time i managed to get my gf in the gym she did high bar with no problems. it's not a matter of the muscles being too small.

^Agreed, also remember in general my advice is to switch up the way your are squatting.  You have added a bunch of weight to your LBS without VJ carryover (not uncommon) so now try something else.   Olympic squats.  If the bar is that painful on your traps you might have to try front squatting.   You can also invest in one of those blue manta ray things.   We are trying to switch up what you are doing with your legs... don't let trap pain get in the way of that. 

Interesting though that the pain is so severe, maybe some kind of muscle impingement going on?  Or nerve damage?

it's not nerve pain or impingement -- i know what those feel like. this is completely different in kind. anyway, more below. pushing my shoulder blades together increases the discomfort.

WEIGHT: 175 
SORENESS: none
ACHES/INJURIES: right elbow/tricep ???
MENTAL STATE: kind of sleepy, otherwise relaxed, good

- warm up

- SVJ x 6
three at 26, all 25+, awesome

- low box depth jump x 4
26-27 although these are still uncoordinated w/r/t distance from my target vent. once i get that nailed down i think they'll be higher.

- squat 315 x 1; 325 x 1; 255 x 4,4
played it conservative, 325 went up fast but i decided not to push it too hard.

- C1: dimel DL 135 x 8
- C1: DB push press 45 x 8
- C1: Pendlay row 135 x 8
- C1: strict hanging leg raise x 10
- C1 info: 2 rounds, ~30s between exercises

- stretch

super pleased with this workout. did OH squat and then high bar squat up to 185 during warm up. spent extra time trying to find a position that was tolerable with high bar. it's still uncomfortable -- very uncomfortable with 185 -- but i'm going to keep warming up this way with the idea of eventually being able to do my work sets high bar. then going to try t0ddday's suggestion of working up to a heavy but strong single and then backing off for 2-3 sets with 80%.

also, 175 is the lightest i've been in months. not sure what that's about. i was pissing like a racehorse all weekend but it's not like i cut carbs or anything.

a 135 pistol is impressive. i've never tried it with a bar...front rack position? ankle mobility is my limiting factor on pistols. in oly shoes i can do BW pistols all day but i still have to throw my weight forward. not sure if i could manage a bar. might try tonight, just for funsies.

WEIGHT: 177
SORENESS: right bicep
ACHES/INJURIES: right elbow issues like late 2011. i'm not doing dips now though so unsure about origin of this.
MENTAL STATE: happy, good

- warm up

- rudimentary hops a la raptor

- SVJ x 6
25-25.5, not as good as monday

- squat 335 x 1; 345 x 1; 275 x 4,4
holy crap. i had 355 for sure, which would have been a PR tie. 345 went up fast. decided not to push it, though. no point in grinding. warmed up with HB until 135.

- push press 115 x 4,4
technique better than when i've done them before. will add weight to these quickly, i think.

- C1: dimel DL 155 x 8
- C1: strict hanging leg raise x 10
- C1: BB row 155 x 8
- C1 info: 2 rounds, ~30s rest between exercises

- stretch