Adarq.org

You're going nicely Coges.
Having a smaller waist is always a good sign.

12/07/16

Left knee still bugging me. Skipped the planned jumps and did the daily mob and a heap of rolling, SMR and stretching. Ball game tomorrow so will see how that goes and do jumps and weights the day after if I can.

14/07/16 -

Jump Circuit - 4.15pm

Sub max VJ 1x10
SL VJ 2x5
Max VJ 2x3
Repetitive Jumps 3x5
T0ddday method - 1, 2 & 3 step x 3 each

Did not do the penultimate or max SL jumps as the left knee is still sore and was getting more sore by the minute. Repetitive and T0ddday method felt really good though.

Weights to come in 30 mins or so. 

Lifting- 5.30pm

Squats- (5@70, 3@85, 1@100)
bar x 10, 60 x 5, 80 x 5, 100 x 3, 115 x 1 3 (was meant to do 1 but it felt pretty easy so I did 3)

Deadlift- (5, 3, 2, 1, 1, 1)
80 x 5, 100 x 3, 120 x 2, 130 x 1, 140 x 1, 150 x 1

Push Press (3x3-8)- last week (3x3@50)
bar x 8, 40 x 3, 50 x 5, 5, 8 (had some extra push on the last set)

Interrupting kids and phone calls for work made this session longer than it needed to be. As a result I ran out of time and missed the slant board ab curl and med ball tosses. Still pretty happy with the way things are progressing. Felt strong again and the deadlifts feel like they are coming back. 150 was a bit stilted but it was mixed grip, no straps or belt so there's plenty of upside here.

Nice job with the track work! I hate running 300s they are absolute death. It's really hard because with 200m you can just try and run as fast as you can the whole way if your fitness is good enough. With the 300m you've got to really plan it. I try and run the first 100m at 90% and then maintain the pace around the bend and try and accelerate again coming into the straight. Of course when you're actually running it's a lot harder to do that since you get to the straight and the last thing your body wants to do is accelerate. The only good thing about the longer distances is that it's easier to improve the times just from improving fitness.

19/07/16- 5pm

Squat-
bar x 10, 60 x 5, 90 x 3
115 x 4, 102.5 x 7, 7

OHP-
bar x 10, 40 x 10, 10

Chins-
bw x 5

Training was a bust today. Have a head cold and squats were hard enough let alone being able to do much else afterwards. Was squatting with blocked ears which is a bizarre experience. Luckily balance was ok.

Needless to say I skipped the morning track session. Depending on how things go I may do a reduced week this week. Have a ball game Wednesday so will see how it pans out.   

Ball game last night.

10 seconds to go and scores are level. They've got the ball and 1 guy is holding it for a final shot. He makes his move, misses and we get the rebound. I sprint, get the outlet with 4 seconds left and am making my way towards half court. There's no one in front of me. I'm counting and figure I can at least reach the key for a decent shot. As I reach the half court line one of their players grabs me round the waist. Still in motion I launch it baseball style from the half. The ref blows his whistle to call the foul and time slows. I watch the ball spin and fade in a perfect arc and land flush off the back of the rim.  Shit went crazy. Both teams are up and the next two teams waiting to play were up too.

Then the ref waived it off   

I didn't see it as I was falling but he initially called the continuation then waived it off a second later. Lucky for me the foul was an unsportsmanlike so I had two shots and we had the ball. Scores even. 0.7 left on the clock and I had missed my previous 2 free throws. Missed the first. Shit shit shit. Hit the second and we win by 1.

Crazy game. We were missing two guys so had 6. Our best shooter did his ACL about 10 minutes into the game and we played the rest of the game with no subs.

I had an odd game. Felt cold and stiff before the game and jumping was completely off. No doubt in part to the cold and squats yesterday. Hadn't felt it since last week but my heel is still bruised. Felt that about 10 seconds in after the initial jump ball. Shooting and ball handling were a little off but I partly blame the ball that was about 20% flat. Refs refused to change to another one which was just ridiculous. I did hit some outside shots though which is a part of my game I often neglect.

Body is banged up this morning so will rest today, do my general mob circuit and then train again tomorrow. Will skip all track work this week and get back on it Monday morning.

Sunday 24/07/16

Wife ran a 10k at Run Melbourne today so we were up and walking around all day. She did it in 47 min which is pretty good considering she's had a virus recently but she was really hoping for 46. Apparently a difficult course though with some decent hills which would have added time.

PM-
daily mob circuit- need to do this daily. Body feels so good after it.

Summary of week 3-
Shit week from a sessions perspective but considering I was sick I still managed to lift twice and get a ball game in. Joints are achy but not sure if from sickness or not. Diet has been largely ignored this week and that may also be to blame. Will weigh myself tomorrow morning but have a feeling I may be up to 94ish again. Not too worried as is comes back to 91 within a week and a half. That's where the work starts.

Plan for week 4-
Want to hit all lifting sessions, jump circuits and daily mob. Will aim to do the second track session only. Still have a bit of this cold and it's going to be cold as fuck tomorrow morning and potentially wet so being out in that at 6am isn't going to help me. Should be able to hit the rest though.

squats look sturdy but not quite full depth. don't quite understand what you didn't like about the shoes, if you had a little bit more heel i bet you could break parallel. OTOH if those are comfortable then there's no super compelling reason to go deeper. you're not prepping for a PL comp.

it's hard to tell on the DL, maybe because your shirt is wrinkly or something, but is your back rounding a little?

Thx for the feedback.

Yeah the first two reps were shy and the third just got there. I'm using a slightly lower bar position than previously and with flat shoes I felt really solid sitting back and was hitting adequate depth and also feeling it in all the right places. The shoes kind of felt like they were pushing me forward and slightly off balance. I think I actually need to pick a pair of shoes and just stick to them really. Squatted again last night using chucks and had the same issue. Will expand more in another post.

Pretty sure the DL is the jumper bunching on top of the band for the shorts but it's definitely something I've been working on and need to continue working on.