Adarq.org

i feel fine, but then my volume was way lower than yours. posterior delts are always the first things to fatigue when i get back into regular jumping rope but i think they will adjust pretty quickly.

wish i had someplace to jump at home, would do it every day.

also, yeah i've been hungrier than usual since i came back from tajikistan. been better about refined sugar, although i'm obviously not avoiding it at all costs, just reducing.

but i am tempted to focus on strenf for a little while and add 5-7 pounds of bw. like if i could get my squat to 360+ at ~178, combined with the movement efficiency i have now, i think that'd be tight. obviously i need to continue to be careful with squatting, but something like jumps 2x/week, jump rope/layup conditioning, and texas method for squats seems really appealing. plus i kind of want to start benching again, it's so fun.

in any case, i need a program. directionless gym-going is better than nothing, but it's not great.

so here's a thought. reactions/input/comments welcome, unless you're just gonna be a dick, in which case fuck off.

day 1
(morning)
- rest

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

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

(evening)
- rest

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
- DB OHP 3x8
- pull up 3x8
- leg raise/windshield wipers
- jump rope light/skill work

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

(evening)
- rest

day 5
(morning)
- layups OR rest

(evening)
- rest

day 6
- ME jumps
- squat MSEM x6
- bench 3x5
- RDL 3x8
- BB row 3x8

day 7
- random conditioning

part of the plan is also to get back to earlier bedtime/earlier wake-up.

<a href="http://www.youtube.com/watch?v=wwlr4MqLtBM" target="_blank">http://www.youtube.com/watch?v=wwlr4MqLtBM</a>

kristaps!

there are some obvious differences. women are more likely to write about women, or have women as protagonists. and it's just interesting to experience the way women write about the world, even if a concrete sense of what that means eludes me for the most part.

WEIGHT: ???
SORENESS: tib anterior
ACHES/INJURIES: none
MENTAL STATE: a little tired, otherwise good

- warm up
adarq has inspired me to up my jump rope game. did sets of 100 to warm up, last set was alternating five double unders and 20 singles.

- jump squat +10kg x 4

- SVJ x 4

- LTMP squat 185 x 15
wack, weight was not hard but felt off, perhaps something in low back subliminally telling me to stop. careful.

- paused dip x 10+3+3+3+3+3

- pull up x 8
just to balance out push/pull reps with last workout

- stretch

- jump rope x 200,200,200
one-minute rests. many mistakes first set (boo), no mistakes second set, one mistake third set. the thing that gets tired is posterior delts, and to a lesser extent wrist extensors.

DIET
breakfast: smoothie, cup of coffee
lunch: pizza with spinach and pork sausage
dinner: pulled chicken, pasta, swiss chard, milk
other: 1-2 cups of coffee

today is friday?

you don't need to work on muscles specific to frisbee. weights are GPP, weights are GPP, weights are GPP. if you get stronger hands, arms, torso, and hips, you will have a bigger throwing engine.

http://campusinsiders.com/network/cfp/videos/michigans_goal_line_stand_preserves_win_over_minnesota_2015_11_01_03_48_15

that game stressed me the out beyond belief. but we fucking stoned 'em at the goal line with time expiring. win>loss.

jesus how is it already november?

- walk x 4 miles

later:

WEIGHT: ???
SORENESS: tib anterior
ACHES/INJURIES: none
MENTAL STATE: antsy

- KB TGU x 2,2,2,2/side

- other random KB messing about: snatches, cleans, OHP, suitcase DLs

my KB is 35lbs. should be using it more. would be nice to get proficient at TGUs and cleans and snatches. swings i can obviously already do. but good cardio, good core/coordination/tension-relaxation work.

- mobilizations

DIET
breakfast: smoothie, cup of coffee
lunch: chipotle
dinner: pulled chicken, bean salad, cup of milk
other: a few dark chocolate-covered almonds

SLEEP
7.5 hours, woke up once to pee but went right back to sleep

internet died a couple of days ago, hence the journaling gap. was out too late last night at a halloween party but i didn't drink much (4 beers over the course of 5 hours) so on balance not too much harm done. will go out again tonight but probably not stay out so late and continue to keep the booze moderate.

in non-fitness news: i read a lot -- at least 20 books a year since college and usually more than 25 -- but i counted up last august and realized that only 25% or so of the books i'd read over the previous 4+ years were by women. no good excuse for that, so i decided to read nothing but women for the rest of the year and afterward try to keep the balance 50/50. i've read 47 books since then (35 in 2015 so far) and 28.5 of them are by women. just picked up 48 and 49, both by women. good job, me.

WEIGHT: ???
SORENESS: glutes a little
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- DRLVJ x ~10-12
30.5 SVJ, 33 off one, 34 off two. but apart from one 34+ jump off four everything off four was wack. just off.

- superset x 2
-- line hops forward and back x 60 contacts
-- line hops side to side x 60

- squat hold 315 x 10s

- squat 265 x 5,5,5

- pull up x 10+3+3+2

- DB RDL 70s x 12,12

- stretch

DIET
breakfast: smoothie, two cups of coffee
lunch: n/a
dinner: mush, lettuce, two cups of milk
other: whey shake

SLEEP
6-6.5 hours