Adarq.org

yesterday (saturday):

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle and right thumb - neither is really healed
MENTAL STATE: good

- warm up

- DLRVJ x a bunch, SLRVJ x a bunch
really good, 34-35 off DLRVJ which is not awesome, but felt powerful. couple of two-hand-ish grabs. SLRVJ was inconsistent but also pretty good, i hit 30.5 off L and 30 off R a few times each.

- DB jump squat 45s x 4; 25s x 4,4,4

- superset x 3
-- assisted natural GHR x 10
-- pull up x 7

- stretch

gonna drop squatting to once or maaayyybe twice per week for a while, see what happens. weight work for legs will be jump squats, unilateral shit, and p-chain shit.

adding sugar doesn't help with muscle growth.

last night:

worst workout in recent memory. thought i'd try the old priming method of doing some heavy squat singles (i did 315x1,1,1,1) before jumping. could not even touch rim off SVJ. horrible. jumped around for a while after and tried to salvage something from the session but my god.

 

your weakness is being slow, same as mine. if you want to get faster you need to sprint more. BSS and RDLs are fine (although they're not power exercises) but you need to spend most of your time working on speeeeeeeed.

i'm all for lofty goals but running 11.0 in the 100 is insane for you. you might as well set a goal of squatting 600 or long-jumping 8m. personally, if i can manage to get a dunk down soon, or at least to match the scooby achievement of wrist-over-rim, i'd like to spend the summer working toward a 12.2. and i'm at least a few tenths faster than you are over 100m now. take that for what it's worth.

i'm amazed that there's an entire internet forum just for osteochondral defects. not an ortho forum with an OCD subforum or a few threads. a whole forum.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle and right thumb - neither is really healed
MENTAL STATE: okay, a bit tired

- warm up

- attempted a few build-up DLRVJ but was horrible. to be expected after a week-plus off.

- DB jump squat 25s x 3,3,3

- squat 275 x 2,2,2,2,2

- superset x 3
-- pull up x 6
-- DB pistol +10 x 3

- superset x 2
-- push up x 12
-- donkey ankle bounce x 20

- stretch

took it easy, first workout back.

the  spark for the blue devils last night was grayson allen. here's his high school highlight reel:

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

there's also this: https://vine.co/v/M963uHtpVh5, which you should watch for the crowd reaction, which is hilarious.

no workout tonight because



did foam roll and stretch and do glute activation stuff during the game, though.