Adarq.org

well there's an open meet this sunday in northern virgina that i could race 100m in. but it's been years since the one time i did an all-out 100m so that might be pushing it a little. wish i'd known about it earlier. that seems to be the last outdoor all-comers meet in the area this year but there are winter ones in northern virginia and maryland that i could do (if i'm still living in this country then).

WEIGHT: ???
SORENESS: peroneals, quads
ACHES/INJURIES: toes bugging me a bit
MENTAL STATE: okay

- warm up

- broad jump x 4
kinda bad, just under 12y

- DL bound x 4,4,4
also meh, second set probably best right at 12y

- avishek SL bound x 3

- sprint 30m x 2; 40y x 2
4.59, 4.60; 5.35, 5.38    worrisome because these didn't feel that slow, relatively speaking. either i'm measuring wrong still or i'm much slower than i thought. used the yard markers on the football field to estimate proper distance (30m = 32.8y)

- DSVJ and DLRVJ x a bunch
just bad, legs shot, could get no pop. i think the rim was higher today but still, bad.

- tempo @ 17-18s 100+100+100+100+100+100

- stretch

god this sucked. i hope it's still rust and residual out-of-shapeness from vacation.

EDIT: the brianmac calculator puts a 4.59 30m at 12.06 for 100m. all caveats for internet calculators apply, but that sounds about right, actually.

LBSS - do you have the flexibility needed to do front squats or overhead squats? If so, with how much?

What if you try the X grip on the front squat?

Where I'm getting at is that we underrate too much the importance of the vertical back that occurs in the high bar, front and overhead squat (where the overhead squat is the most restrictive of them all in terms of perfect form).

i can x grip front squats for days. but i'm not going to stop doing my particular style of low-bar back squatting, and i'm not going to reopen myself to the debate about the relative merits of different bar positions for squatting.

+1

or better, +10000000

Why?

It's not like you're jumping to the Moon right now. What do you have to lose?

are you seriously? i'm just not. going. back. over. this. territory.

anyway, yesterday:

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: toes bugging me a bit
MENTAL STATE: good, TGIF

- warm up

- low depth jump x ~12
most in the 27-27.5 range

- lancests 1-2 jump squat 45 x 2,2

- squat 325 x 1,1,1; 285 x 5,5
meh

- bench 160 x 10+3+3+3

- BOR 160 x 10+3+3+3

- GHR x 2,1,1

- DB RDL 50s x 10,10

- rear flyes 10s x 10; 12.5s x 10

- curlzzzzz 30s x 10

- windshield wipers on fat bar x 10

- stretch

good workout. next post will have raptor's presents in it. 

Have you thought about doing the depth jumps from a higher box?