Adarq.org

WEIGHT: ???
SORENESS: hamstrings a little, traps a little
ACHES/INJURIES: left shoulder, low back
MENTAL STATE: good

- warm up
did max double unders at the end, got 31. shoulders and hands fatigue before anything else.

- superset x 3
-- DB OHP 45s x 8,8,4
-- pull up x 6,6,4,4

- stretch

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, low back tight at the end
MENTAL STATE: good

- warm up

- depth jumps, SVJ, DLRVJ walk-out
about 35 total jumps. court was taken, seems like my careful plan re-write was based on a short-lived scheduling premise. oh well.

- squat 225 x 5,5,5

- RDL 225 x 8,8,8
straps! did a 10s hold with 225 strap-free at the end for funsies.

- dip-position leg raises x 12,12

- rudiment hops

- stretch

<a href="http://www.youtube.com/watch?v=f_wlSODOQh8" target="_blank">http://www.youtube.com/watch?v=f_wlSODOQh8</a>

such a classic

http://www.telegraph.co.uk/men/active/11127633/Chinese-police-officer-Mao-Weidong-sets-plank-world-record.html

dude did a plank for 4 hours, 26 minutes.

you are a cyborg.

looks like all that speed work is paying off, man! 34.5 is awesome! i'm happy if i can get that off RVJ. we were pretty close for a while on the jumping but you've passed me way by...

WEIGHT: 173
SORENESS: none
ACHES/INJURIES: left shoulder a tiny bit
MENTAL STATE: okay

- warm up

- superset x 2
-- DB jump squat 15s x 3
-- SVJ x 3

- squat 185 x 5,5,5
no pain, great success. could have done 20. still not even close to pushing it yet.

- RDL 215 x 8,8,8
successful hook grip, thumbs hurt afterward lol

- superset x 2
-- bench 185 x 5
-- BB row 155 x right elbow wigged out and low back was feeling the pressure so bagged it and subbed
-- DB row 85 x 8

- stretch

meant to rudimentary hops but forgot. damn it. gym was closed again (still jewish holiday, glad i didn't get out of bed this morning to jump cause i would have been piiiiiiissed to show up at 6:50 AM and have it be closed). worked out at the local Y instead. it's okay, typical idiotic layout with tons of cardio equipment, some random-ass shit (they literally have a machine that simulates climbing a rope, probably cost $5k or something obscene), a little rock climbing wall that i'm sure no one uses. and no basketball court. the place is brand new. i'd switch allegiances in a heartbeat, the hours are better. but no court. womp womp.

why would you create a new thread if you want people to respond in your journal.