Adarq.org

WEIGHT: 174
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: zoned out, this was a day to go through the motions

- warm up

- depth jump @8" x 10,10

- jump squat 45 x 8,8

- squat 285; 295; 305; 315; 320; 285 x 1,1,1
a little wonky and unfocused until the top set, which was solid. back off sets also very solid.

- superset x 3
-- push up x 20
-- inverted row x 12

- stretch

^bc there was a clarence here as well. You were prob thinking of damien who turned into a pretty good PL who was friends with clarence (the irish one). That and associative memory of beasts of lore, eg rutgersdunker and lossy memory with passed time and it's easy to make that mistake.

i was definitely thinking that the irish clarence logged here. perhaps it's that damien was friends with him. wonder what happened to damien, on that note.

EIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe
MENTAL STATE: good

- tennis x 45 mins
pretty rough.

last night:

- foam roll quads x 40-50 rolls/leg

- cook hip lift x 10,10/leg

there is hip flexion, for sure. and isometric work for your quads. still hits the RA pretty good. also, if you are a real man, you won't hold the bar across your chest. you'll hold it across your shoulders. MUCH harder.

decline situps with a bar across your shoulders. brutal, easy to progress (add weight, add reps). if your gym has sub-45 bars i'd recommend starting with those. like a combo of these: https://www.youtube.com/watch?v=7x5wEZSE6sg and these: https://www.youtube.com/watch?v=QhGU5cmNZds.

windshield wipers are good for lower RA. also they look badass if you can do them right.

for the new guys, this dude used to log on here a few years ago. cleaned 220 in april in training. gnarly.

<a href="http://www.youtube.com/watch?v=NWKeCi9jojs" target="_blank">http://www.youtube.com/watch?v=NWKeCi9jojs</a>

captains of crush are good for grip strength. also, crushing an old tennis ball repeatedly. also plate pinches.