Adarq.org

- easy KB work (swings, snatches) x 20 mins
skipped actual workout because i had a buddy in town just for the day that i only get to see 1-2 times per year.

DIET
breakfast: smoothie, two cups of coffee
lunch: ham and artichoke pizza, salad, chocolate milk
dinner:
other:

SLEEP
7 hours

nope, not me. when i do pistols i like to do the leg-out version. 

worth checking out this dude's free tutorials on how to attempt self-care of different major pain spots. i can't find the home link for this series but the articles are all found at the bottom of this one: https://www.painscience.com/articles/spot-01-suboccipitals.php.

revised per adarq:

day 1
(morning)
- rest/easy KB work

(evening)
- jumps and/or depth jumps 2x10 @10-12"
- squat 3x5
- bench 3x5
- BB row 3x8
- calf raise 3x20
- jump rope finisher

day 2
(morning)
- layups OR rest/easy KB work

(evening)
- rest/easy KB work

day 3
(morning)
- layups OR rest/easy KB work

(evening)
- jumps and/or depth jumps 3x5 @ 16-18"
- squat 2x5 @80% of day 1 weight
- squat MSEM @ 105% of day 1 weight x10
- DB OHP 3x8
- pull up 3x8
- calf raise 3x20
- jump rope light/skill work

day 4
(morning)
- layups OR rest/easy KB work

(evening)
- rest/easy KB work

day 5
(morning)
- layups OR rest

(evening)
- rest/easy KB work

day 6
- ME jumps
- squat 3x5
- bench 3x5
- RDL 3x8
- BB row 3x8
- lunge 3x12-16
- calf raise 3x20
- jump rope finisher

day 7
- random conditioning

------------------------------------------------------------------
easy KB work = TGUs, swings, clean and snatch practice. very low intensity, just working on technique and breathing.

^^^thanks adarq! so would you not squat at all on day 6 and just do glute work and TKEs, or some other squat scheme that day?

DIET
breakfast: smoothie, cup of coffee
lunch: pork sandwich with broccoli rabe, cola, donut
dinner: pulled chicken, swiss chard
other: two beers
a bit indulgent today, coworker bought me a donut (she owed me) so i ate it and the soda they have at this sandwich place is so freaking good. plus the two beers. no carbs at dinner, i figure the balance was still okay.

SLEEP
7.5+ hours, much better. must do that more consistently.

wait, you think you have injuries in your back AND shoulder that might need surgery? jesus dude.

also, "being in the moment and focused on what you are doing is even more important than ANYTHING ELSE WHEN YOU practice." fixed. that is a problem for most people, myself included: going through the motions in practice rather than focusing absolutely on the skill you are trying to learn.

Quote from: gukl on October 29, 2015, 08:20:14 pm

https://www.facebook.com/tom.martin.79274089/videos/10102226840747069/

300kg deadlift x 10 @ 100kg

https://www.facebook.com/tom.martin.79274089/videos/10102232015362099/

350kg x 3 (3.5x bw) Wtf this guy...lives a few miles from me...insane

in his younger, lighter days he ran 10.53 in the 100 and 6.73 in the 60. freak.