Adarq.org

thanks t0ddday. i wish i had vid of the 60m, the transition was so bad that i could actually feel it sucking as i did it. from pure feel, i think my knee lift was better during the last 3-4 strides of the 60, but everything between the fifth stride or so and right before the finish was rough. something to work on.

it's definitely a huge help to have proper shoes and to be running on a proper track. now if only that start would lead to me jumping higher. there was no target to speak of at the UMd track so I didn't do any jumping yesterday.

Damn I haven't been around lately with my illness... high rep squatting eh?

WEIGHT: ???
SORENESS: hams, mid-back
ACHES/INJURIES: left foot and calf cramping but not as badly as yesterday. walking makes it worse.
MENTAL STATE: fine

- spinal alignment work per kelly starrett

- stretching legs and hips

EDIT: later:

- heel cord/plantar flexor SMR and air squat motor control work

Have you read Kelly Starrett's book?

in progress. really enjoying it so far. i wish he were a better writer but at least he's clear.

WEIGHT: 171.5
SORENESS: none
ACHES/INJURIES: none really
MENTAL STATE: fine, good

- warm up

- jump squat 45 x 3; 65 x 3,3

- squat 255 x 8,8,8,8
last set hard but solid. third set flew, very strong.

- OHP 115 x 5,4
still weak but not as horrifying as the other day

- pull up +25 x 5,5

- GHR ISO holds 10s x 4

- superset x 2
-- paused calf raise 415 x 10
-- tuck windshield wiper x 10

- stretch

posture/spinal alignment work continues throughout the day. two people at work today told me independently that i seemed taller. i don't think the posture thing gives me more than half an inch in actual height but hey, maybe it makes me look taller. who knows. one side benefit i think will be improved glute activation: if glutes are turned on at a low level whenever i'm standing up or walking around, it will be easier to engage them and maintain a neutral spine during exercise.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none, right toe tweaked during a sprint start but not badly
MENTAL STATE: okay, happy

- warm up

- avishek SL bounds x 4

- sprint 30m x 6
worse than last week, which is annoying because i was much fresher today and it wasn't as hot. 4.06 to 4.30, although those were probably too generous/ungenerous. probably like 4.16-18 for most except the fastest one. hip flexors feeling it.

- 20m fly x 2
tough, my top speed sprinting is a mess as t0ddday pointed out the other day.

cut short because...

*30 mins later*

- SVJ, DSVJ, SLRVJ, DLRVJ x ~50 jumps
dropped avishek off and then went to the outdoor court at the middle school near my parents' house. the court is asphalt and slanted -- long-time readers may recall a vid taken there a while ago -- but the rims are ~9' and ~9'8", so i was able to get a lot of grabs and stuff. this was good.

*later*

- anterior hip, adductors, modified pigeon x 15-20 mins

- painting my parents' house x 2 hours

*later*

- tennis x 30 mins

/later

- more mobility shit

just added a new column to the progress tracker: mobility (y/n). i've set my first three activities to focus on (forgive the california-inflected names):

1. lacrosse/tennis ball forearm smash
2. t-spine extension smash
3. hip capsule mobilization

i will spend at least 15 minutes working on these things every day (~5 minutes each). if i have extra time, i'll go deeper on one or more of them or work on something else that's a consistent problem. this is over and above what i do during workouts anyway. when i feel like i've made some progress on a given exercise, i'll swap it out for something else that i need to work on.