Adarq.org

WEIGHT: ???
SORENESS: hamstrings a tiny bit
ACHES/INJURIES: none, then, well, see below
MENTAL STATE: good, then all over the damn place

- warm up

- DB jump squat 30s x 4,3
threw the everloving shit out of SI joint on the fourth rep of the second set. took me at least five minutes to be able to stand up. new experience for me; i had that prolonged back pain last year in the same place but it was dull and persistent, not breathtakingly sharp like this. i just put down 800mg of ibuprofen and will ice. the gym is closed the next two days anyway, so i guess it's rest time. fuck, i must be getting old.

 

WEIGHT: ???
SORENESS: traps (helloooo kroc rows)
ACHES/INJURIES: right ankle
MENTAL STATE: blissed out

- warm up
right ankle bothering on even light layups

- DLRVJ x a few
not getting up that well, ankle ginger, cut it off

- jump rope skill work x 15 mins
working on skipping with arms crossed, criss-crosses, going in and out of double-unders

- superset x 5
-- ISO glute bridge x 30s
-- SLRDL x 10L;10R

- ladder x 1,2,3,4,5,4,3,2,1
-- pull up/chin up
-- dip

- stretch

was going to squat but ankle advised against. that's okay.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- depth jump @12" x 4,4,4

- squat 285 x 4,4,4
very solid

- superset x 4
-- DB OHP 45 x 7,7,7,7
-- pull up +10 x 6,6,6,6

- kroc row 80 x 21L;21R

- ISO glute bridge x 30s,30s

- stretch

at least you're doing more reps now. try doing some longer sprints as well.

Btw, LBBS, how has that arthritis affected your training and VJ aspirations?

sorry, completely missed this when you posted it. the arthritis has two main effects. first, it means i can't really get a proper toe-off. my big toes are quite inflexible, as you might imagine, and my gait at all times -- walking, running, jumping -- works around that fact. caused no shortage of pain up and down my legs as i adjusted my gait in my early 20s. second, it means my toes hurt like crazy some of the time, and that negatively impacts my ability to train. the pain is unpredictable: right now i have none in either foot but on sunday evening my left toe hurt so much that i was almost limping, and sometimes it's in between, so i can train but not really do anything max effort.

build up rowing like a couch-to-5k running program. start with easy intervals, then add time, then increase interval duration, then just go straight. so like, 10 mins of 60/30 work/rest. then add one work set per workout until you get to 20 mins. then move up to 120/30, then just go straight through.

oh no i think 20 mins on the rower a few times a week is fine, although i wouldn't do speed/power/strength work and LISS in the same workout. if you're gonna do that, i would definitely add it post-lifting, don't tucker yourself out for the central stuff.