Adarq.org

WEIGHT: 172.2
SORENESS: none
ACHES/INJURIES: none, alhamdulillah
MENTAL STATE: very good

- warm up

- MB OH toss x 5
hit ceiling on every rep.

- one-step RVJ x 5,5

- depth jump @18" x 3,3,3,3

- paused speed squat 285 x 5,5
muuuuuch better than the other day. wow.

- DB push press 55s x 10,10
got it

- deficit DL 315 x 2,5
no straps first set, could not complete safely

- hip thrust 315 x 15
feeling the low back pump, this weight is too light, will use 335 next time

- decline sit up +45 x 8,8
last five reps of second set were concentric w/bar in front

- kroc row 75 x 20/arm

great workout, legs felt terrific, whole body felt light and strong. strikes me that i have not hewed that well to T0ddday's schedule for me on some weeks, including this one: skipping out early on workouts or dropping whole sets of exercises. that leads to workouts like this one where i feel really good, but i worry that it defeats the purpose of the way he set it up. mental weakness has been a factor.

nice job on the throws!

i don't get psoas DOMS, no. as far as how effective they are...dunno. i'm doing them because t0ddday told me to.

not sure how you'd know psoas hypertrophy was working because they're entirely buried.

fwiw, my self-assessment is that i'm a level 3.0 tennis player.

coges you are arguing with a brick wall that is also arguing with itself. godspeed.

Dexterous left is an oxymoron 

true, true.

still, i'd kill for two inches more of reach.

 

LAST NIGHT

had beginning of severe headache, took migraine medication and did not attempt to exercise. once i was sure i was in the clear i foam rolled and stretched.

today is day 1 of trying morning/evening split for jumps/strength. not the best day to start maybe because i have a call at 7:30 that i hope is a job offer and have a commitment tonight that i can't get out of. will try to get out of work early.

MORNING

WEIGHT: 189.6 (???)
SORENESS: none
ACHES/INJURIES: none, hurray
MENTAL STATE: good

- warm up
took extra time because of the hour.

- skater jump x 20,20

- one-step RVJ x 5; two-step, three-step x 1

- DLRVJ x 5
higher than i expected, three around 32, two around 31.5. okay.

had to cut it off there, will continue this afternoon if i can. skipped out of work an hour early. go me.

EVENING

forgot to wear vest.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee
MENTAL STATE: very good

- warm up

- one-step RVJ x 2; two-step, three-step x 1

- DLRVJ x 15
pretty good if inconsistent. hit 35 a few times at least, dunked the little soccer ball. had a random guy who was shooting around on the other basket throw me a few lobs but the timing wasn't quite right and i probably wasn't getting quite high enough anyway. one of those attempts went through the hoop but it went up first, very much not a dunk.

- bound-bound-jump x 3,3,3
31-32 on all

- paused speed squat 285 x 5,5
no vest, upped weight. "speed" is a relative term. these were solid but not very fast.

- deficit DL 315 x 5,1
worried about lower back, cut off second set. form was off, grip too close or something.

- hip thrust 315 x 15,15

- DB push press 55s x 10,8
i will get that second 10 if it kills me.

- DB row 70 x 20/each

- decline sit up +35 x 8,8