Adarq.org

last night

- run 8.73 km in 49:24
first ~3 km with gf in ~5:40 and didn't come down too much from that after she peeled off to go home. trying to take a page from adarq's book and build up very light mileage (5:30-5:45/km) in the heat. 8.7 obviously isn't that far but easy does it.

- stretch

my back is wrecked it gets sore really easy and even in plank position lower back gets fatigued really easy. years ago i strained it while squatting for a couple weeks i could barely walk when trying to spar or do any workouts now even today its really tender im not sure if i need to just get it stronger if its weak or if i messed something up =[  i been wanting to get back stronger and get better posture but scared to squat from what happened years ago

damn that sounds like something is messed up. ever been to a PT about it?

@adarq, yep, just getting the bar into position. only the right shoulder, so i think it's just a perpetuation/new manifestation of the injury from last summer, which keeps almost healing and then flaring up again.

if he goes to OKC, they'd have to get rid of russ. otherwise there aren't enough possessions in a game for both of them to be on the court at the same time.

from a commenter on deadspin, after the croatia beatdown: "they need to hide a few Germans on their team."

i didnt watch those videos but i dont think an exaggerated pause is by any means necessary for doing a pause squat. The notable thing is that you slow down the eccentric intentionally and for a brief moment reach close to zero speed then continue the rep - nb, this is a continuation of the eccentric bc that kick you see at the bottom is a downwards motion before the reversal occurs. The key thing to keep in mind is that the pause itself happens before the eccentric completes

lol @ "close to zero speed." what you are describing is a normal controlled squat. in your videos you are clearly still using the stretch-shortening cycle and any slowing on the eccentric is just slowing, not a pause. and that's fine! they're good squats! but calling them paused squats is flat-out inaccurate. at the end of the day it doesn't matter, it's just irritating. fwiw i intentionally posted videos with a short pause rather than an exaggerated pause.

like, the other day donald trump jr posted a video of himself half-squatting 300 pounds and claiming it as a squat PR. 300 pounds is a solid amount of weight for a middle-aged man to have on his back. good for him! but what he does with it is not a squat even if he says it is, or he meant to do one.

oh yeah that's making me want to get back on the gymnastics train. need to get a pull up bar, too.

i for one am not shocked that your body was like "DELOAD" after consecutive first-ever 100+ mile weeks.