Adarq.org

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: low back tight, left hip a little, left shoulder a little
MENTAL STATE: good

- warm up

- DLRVJ x ~8
excellent, some good clean dunks with the dodgeball. 35+ on a few, all over 34

- basketball x 2 games
i suck but wind is better

- bench 215 x 5,5,5

- kroc row 80 x 22(R),20(L)

- inverted row x 10,10,10

- dip x 15

walk home, change shoes, jog 0.5 mile to track

- strides

- LRLR bounds x 3

- sprint 30m x 1; 40y x 2; 50m x 2; 100m x 1
hand timing is bad. got 4.5 on the 30, ~5.3 on the 40s, ~6.8 on the 50, and 13.5 ( although to be fair it was at the end of a long workout and i am NOT fit) on the 100

- walk home

- stretch

the 6.8 on the 50 gives me a 12.5 estimate for the 100. the 4.5 30 gives me an 11.88. the 13.5 on the 100 gives me a...13.5. pretty clear what my problem is, i think.

later:

- foam roller hips, t-spine; some more quad and hip stretching.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay

- jog x 12 mins

- bit o'stretching

- KB swing x 10,10,10,10,10

- KB clean x some

- KB snatch x a couple
left shoulder displeased

- more stretching and SMR

wanted to sprint but the track was closed by the time i got home from baltimore. thought it was open later. so got the blood flowing a bit instead. early bedtime tonight and jumping tomorrow morning.

Shit man hope it's nothing serious. Go get a good massage once it's calmed down.

yeah i've been procrastinating on getting worked over for too long. gonna make an appointment today with the PT place that i went to for the leg pain that developed after my arthritis first started really showing up. back is not as bad today as i expected but still pretty stiff. i may try to do some very, very low-intensity stuff on the track tonight -- skips, drills -- but will play it by ear.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower back
MENTAL STATE: okay

- warm up

- a ton of skips and bounds x 20-25 mins

- easy sprint 130m x 4

- some more skips

- superset x 3
-- push up x 20
-- crunch x 50

- stretch and a bit of mob for shoulders

well, that could have gone a lot worse. back felt okay despite a few twinges, even somewhat looser by the end of the workout. smart to keep everything easy, though. left stopwatch at home to force myself to slow down. i am still horrific at bounding, unable to put any kind of power into the ground or get my lead foot out in front where it should be in order to sweep back up and under.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: lower back
MENTAL STATE: good

- warm up

- bounds x a bunch
still bad but started to feel it on one or two reps. mostly bad.

- sprint 30m x 3; 60m x 3; 110m x 3
(4.3,4.3,4.3)(7.9,7.9,8.4)(15.7,15.0,15.3)

- cool down

- stretch

the dropoff after the second 60 is obviously very dramatic. smoked after the third 110. did the first 110 submax and it was only 0.7 slower than the second rep -- second and third felt all-out although i do wonder if i'd run faster if i had someone to race. either way, yikes.

also, tony reali -- stat boy from PTI for my fellow american espn-watchers -- was doing some kind of intervals around the track. dude's in solid shape.

WEIGHT: ???
SORENESS: hamstrings, abs a tiny bit
ACHES/INJURIES: lower back still sensitive but not bothering me most of the time, left shoulder
MENTAL STATE: good, then pissed

- jumps
gym schedule said open gym, showed up and turns out it was pre-k soccer lesson time. this wouldn't have pissed me off except that i planned my fucking afternoon around when the court would be free. jumps would have sucked anyway but still. so instead...

- bound practice x a whole bunch of LRLR and RLRL
got a couple on film, will post shortly. still ugly and inconsistent. in my mind i should be planting heel-toe but that just is not happening in real life. to the point where i think that maybe you're just supposed to plant on these as if you were sprinting? t0ddday? calves were wrecked by the end of these.

- donkey ankle bounces x 15,15,15,15

- bench 220 x 3; 215 x 5; 220 x 5
spotter gave a wonky lift on the first set and it threw me off. second and third sets were really strong. 225 next time.

- feet elevated inverted row x 15,15,15

- ab cable pull down 60 x 10; 90 x 10; 110 x 10
110 is closer to the appropriate weight. these i felt a wee bit in the back. i wish my left shoulder would let me do hanging leg raises.

- stretch

later:

- lacrosse ball smashing glutes