Adarq.org

Anyway, I'm jet lagged as balls today and don't sleep well on planes, so I'm going to take a couple of days to readjust, then probably do a couple of weeks of pretty submax stuff just to get my work capacity back up. More cardio than before, too, preferably in the form of extensive tempo runs and jumping rope. Then I'll start back in with the jumps/sprints + MSEM + some upper body, a la adarq.

BTW, Afghanistan was freaking awesome. I almost died last weekend. (Not joking. One of my colleagues was killed and the brother of another colleague was also killed.) Other than that, though, it was great and I would totally work there.

Last night, with a teammate:

Warm up
jog
varsity warm up

Work
falling starts 4x10y
pushup starts 4x20y
seated reverse starts 2x20y
rest
4x20y @90-95%
4x40y @90-95%
20-40-60 ladder started cause my friend wanted to, then he pulled his hamstring, so we stopped. My motivation kind of died after that, I felt so bad for him. He's had so many problems with that leg (two knee surgeries...he's got a piece of cadaver in there for a tendon!). Now it's gonna be another 3-4 weeks before he can start playing again. Shit.

Cool down
stretch

Not likely to work out today cause I have a bunch of work and haven't even started packing yet

Is there any liquids i can drink that will improve the quality of my piss so i can jump higher?

Melted weed butter. You will be flying.

Finally had a good, full workout tonight. Gym was jammed and basketball courts all taken outdoors, so I found a tree on a side street with some leaves hanging down around 9'8" or something and jumped to those. Pretty ghetto, haha. Also the sidewalk wasn't exactly flat. Whatever.

Work
DLRVJ x~35
ankle hops to low box 2x10 - felt pretty dead
REA squat 4x3x95
MSEM squat 2x2x300
BSS 3x5x70 (2x35#), jumping on each rep

I'll echo what others have said about working on mobility and slowing down. Lots of stretching, hurdle walks, quad rock backs, etc. If you want some more ideas, I got 'em in spades.

You've got really long legs, though, so don't sweat it too hard if you don't ever get all the way down. Fuckers with short legs, like yours truly, can get low more easily. That said, you're folding at the waist too much. Keep your shoulder blades together and chest open and sit down, not back, if that makes sense. Your butt's gonna go back and shoulders are going to come forward somewhat as you fold up, but try to keep your torso pretty upright. Elevating your heels a half inch or so with something hard, like 5lb plates, helps with depth, too.

Worked late on Friday and all day Saturday, so no workouts cause I was freaking tired. 

Today:

Work
jog @easy-moderate pace x 30-32 mins, bit more than 4 miles
supersets x2 of
pushups x25, crunches x50
arm raises x15, rear leg raises x10

Cool down
stretch

It's humid as shit here today, and by accident I ended up running up a pretty long and steep hill at one point, so my HR was not as low as it should have been. But that's okay. Felt good to get out and get some exercise. I hadn't since I got sick last week!

What do you mean by "full squats"? Those are quarter squats.

Quote from: LBSS on April 29, 2010, 11:28:08 am

Food poisoning yesterday = no workout yesterday or probably today.  Diarrhea started around 6:30, puking around 8:30. In all I think I made 12-15 trips to the porcelain throne including six or seven times getting up in the night. I'm sort of okay now, but very dehydrated. And all I've eaten and kept down in the past 22 hours is a piece and a half of toast and some orange juice. Oh and a couple of saltines.

Also, I have epic DOMS in my glutes. From the BSS, I'm pretty sure. I think the food poisoning probably didn't help with this.

damn that sucks.. what gave you the poisoning, any idea?

btw when you are feeling better check pm hehe!

pesto at this restaurant near my office. my coworker and i both ate it, we both got sick. the other person we were with had something else and is fine. gonna go try to get our money back tomorrow.

saw your pm but what little brainpower i have at the moment is devoted to work. i'll give it a good look later on. thanks.