Adarq.org

thanks loopie. doesn't feel that way most of the time but i appreciate it.

LAST NIGHT

WEIGHT: 186.6 (173)
SORENESS: tib anterior a little (both legs)
ACHES/INJURIES: none
MENTAL STATE: very tired

Warm up:

- KB swings

- scorpions

- foam roll glutes, TFL, ITB, hams, quads, gastrocs, solei

- leg swings

- dorsiflexion work

Strength/prehab/activation:

- pistol x 10,10

- shrimp squat x 10,10/leg

- glute bridge x 20

Jumps:

- SL SVJ x 10,10

- suitcase KB jump squats x 8,8

- one-step RVJ x 3,3,3

Strength:

- prone leg raise x 10,10

- glute kickback x 10,10/leg

- leg raise x 20,20,20,20

Cool down:

- stretch quads, hamstrings, hip flexors, calves

- high foot BSS x 20/leg
forgot

work has been hellacious this week.

yeah i've been meaning to ask you about cutting back on bball. was it just by accident that you haven't played, or are you going to focus more on lifts for the next while?

lol good journal title.

Also, if anyone knows (aradqui) about doing long slow cardio to improve your endurance base before moving to more high intensity work I'd be super interested.

begin: http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-1.html/

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-2-miles-build-champions.html

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-3-tempo-and-sweet-spot-training.html

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-4-threshold-training.html

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-5-interval-training-part-1.html

and so on. it's a really long series. good info.

i can do a (lot of) full pistol(s) and i am good at crossfit and bad at performance. 

That gym's hilarious! Never understood the point of all that fanciness though, especially since those gyms tend to NOT have many very useful things like a freakin squat rack. Well hey I guess it makes some chains lots of money!

fixt 

sucks. but on the bright side you can dedicate more energy to calisthenics for a while.