Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: a little tired, normal

- warm up
fast feet, a-skips, b-skips

- broad jump w/reset x 4
36'

- DL bound x 4,4,4
all sets were PR's, but second set was the first time i actually went farther than the broad jump total. it's a technique change though so it doesn't really count. i think i was just doing it wrong before by focusing on landing on my midfoot/toes.

- various DSVJ, SLRVJ, DLRVJ at different distances and intensities x a bunch

- sprint 40y x 3
first i messed up the timing, second and third were 5.3

- sprint the straights, walk the curves x 4

- jog home

- stretch

there was, oddly, a hoop on the field behind one of the end zones next to a big patch of track surface. i think it was about 9'6, based on where i touched on an SVJ i did. all jumps were pretty awkward and slow. not sure about heights because i'm not sure how tall the hoop is but all bad. just reinforces that nothing can replace actually practicing the thing you want to be good at. no shit. i hope it's still there next time.

last night:

WEIGHT: 176
SORENESS: quads, back (the whole thing)
ACHES/INJURIES: none
MENTAL STATE: rushed, stressed, was a long day at work

- warm up
inadequate mobility stuff. rushed it and shouldn't have.

- snatch drills x a bunch
got a buddy who's an oly lifter to watch and offer some tips. all focus now on high elbows during the second pull.

- power snatch worked up to 48kg x 3
some better than others, focusing on high elbows.

- paused HB squat 265 x 5,5
solid, but i need to figure out what i'm doing wrong with the bar placement. it ends up touching the acromion process on both sides and i don't think it's supposed to do that.

- circuit x 2
-- SLRDL 80 x 10
-- dip x 10
-- pull up x 8

- stretch

bah.

Having seen that photo of you, everytime you post you will remind me of Bradley Coopers character from the hangover

lol, i'll take that as a compliment, i think.

last night:

- deep stretching and SMR x 40 mins
hooooo boy. got wild with the lacrosse ball in my pecs, delts, and lats. had my gf leaning up against me as i leaned into the wall. the shoulder IR improvement was both immediate and shockingly significant. some serious hip ER work, too.

yesterday:

- stretching/SMR/mobility x 50 mins
focus on pecs/shoulder IR and hip ER.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: legs felt heavy on jog over to field but CNS warmed right up. focused.

- warm up

- SL bound practice 10y x 3e

- broad jump x 4

- DL bound x 4,4,4
first set clear PR, went WAY past my marker for the broad jumps. second set also well past, third set right at marker.

- jumps mixed together
-- 2-step SLRVJ x 5-6e
-- DSVJ x 4
-- DLRVJ x 6-7
-- SVJ x 4
all jumps felt WAY WAY better than last time.

- sprint 40y x 4
5.6 (yeah right), 5.4, 5.3 (yeah right), ??

- tempo x 100+100+100+100
soccer games started back up so i had to stop. thought about continuing on track but quads were feeling it, i got all confused, and i'm a wuss.

- stretch

oh baby. good workout. sprints felt slow, i think 5.4 is right around where i am. god that's embarrassing.

Looking great man. Just the type of stuff I reckon will help you a lot. 5.4 secs isn't that slow considering you haven't sprinted much. My bet is that you'll be sub-5 sec by the end of the year at least if you keep it up.

also, i forgot to mention, last thurs when i was doing my sprints this group of HS kids walked past and one of 'em started walking over to me. dialogue follows:

high-ass kid: ey mang, i bet you ten dollars i can beat you in a race
lbss: yeah man, i bet you can beat me, too
h-ak: nah mang i'm, i can beat you
lbss: yeah, that's right, i'll bet against myself. i don't have any cash right now but otherwise i'd bet you ten dollars you could beat me in a race
h-ak: aight i bet you ten dollars you can beat ME
lbss: got no money, can't bet. next time, though.
**h-ak walks back toward his friends, who are still ambling down the track. h-ak continues talking over his shoulder.**
h-ak: iss nice to meet you mang
lbss: nice to meet you, too
h-ak: i luh you mang
**everyone laughs**
h-ak's friend: man shut the fuck up and get over here

 

also, i forgot to mention, last thurs when i was doing my sprints this group of HS kids walked past and one of 'em started walking over to me. dialogue follows:

high-ass kid: ey mang, i bet you ten dollars i can beat you in a race
lbss: yeah man, i bet you can beat me, too
h-ak: nah mang i'm, i can beat you
lbss: yeah, that's right, i'll bet against myself. i don't have any cash right now but otherwise i'd bet you ten dollars you could beat me in a race
h-ak: aight i bet you ten dollars you can beat ME
lbss: got no money, can't bet. next time, though.
**h-ak walks back toward his friends, who are still ambling down the track. h-ak continues talking over his shoulder.**
h-ak: iss nice to meet you mang
lbss: nice to meet you, too
h-ak: i luh you mang
**everyone laughs**
h-ak's friend: man shut the fuck up and get over here

 

Its the stories like these that make you realize what training is really all about .......wait, what? lol