Adarq.org

in dushanbe. didn't have time to work out on tuesday, too much to do to get ready. flights were uneventful except a screaming fucking baby on the dulles-to-ataturk leg that i just kind of had to tip my hat to eventually for his/her incredible stamina in the depths of infant misery. fuck those parents though, for real, for bringing such an unholy child on a long-haul flight. i'm sure i'll feel more sympathetic when i have kids but for now: just stay home, damn it.

anyway, like i said i think these next couple of weeks i'm going to focus on work capacity via jumping rope, low-level plyos, maybe some biking or jogging or other cardio, and high-volume lifting. and maybe some circuit stuff. i've been neglecting any kind of system work since i stopped sprinting, and honestly i shirked that stuff more than i should have over the summer. might be good to spend a couple of weeks trying to get a bit more "in shape." nine days in dushanbe, a day of transit to kabul, six days in kabul, a day of transit to home. let's see if i can get 15 workouts in on those 15 non-transit days.

FYI, for those interested, this is where i am:



funnily enough, that map puts tajikistan in the "middle east," but nobody over here and nobody i work with back in the states would agree with that. it's central asia, people here have more in common with russia and western china than they do with iraq or egypt. and there's no way pakistan is part of the middle east. apparently worldatlas.com thinks the middle east means predominantly muslim countries from the levant to india. that's dumb. anyway, geography/world cultures lesson over. carry on.

<a href="http://www.youtube.com/watch?v=MwmIfj8yQWk" target="_blank">http://www.youtube.com/watch?v=MwmIfj8yQWk</a>

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: low back a little bit
MENTAL STATE: very good

- warm up

- jumps x ~20 mins
good but not great, back-ironed a bunch of attempts with the dodgeball and squeezed one down weakly.

- squat
low back felt weird with the bar on, no need to push it

- superset x 3
-- DB BSS 40s x 5,8,8
-- assisted natural GHR x 8
right knee felt weird on first set, which is why i only did 5 there. adjusted for subsequent sets and was fine.

- superset x 2
-- bench 205 x 5
-- seated cable row 110 x 12; 140 x 12
left wrist hurt after first bench set

- some dips and pull ups
- 4-way cable hip extension a la korfist

- rudiment hops

- stretch

edited to add the dips, pull ups, and hip extensions.

neat. thanks for link.

WEIGHT: ???
SORENESS: pecs a tiny bit
ACHES/INJURIES: none
MENTAL STATE: tired

- warm up

- squat 255 x 5,5,5
solid

- RDL 255 x 8,8,8
straps. loving these.

- DB OHP 40s x 8

- pull up x 8

weak. was up at 5:15 for work this morning and worked until 7:30.

does greek usually place adjectives after nouns?

hm, yeah, interesting to look back. lots of setbacks. my training history is similar, tbh.

then get stronger -- squats are great, plus RDLs, GHRs, etc.

box jumps, squat jumps, and other overloaded jump variations are also great.

most importantly, though, you need to sprint and do change-of-direction drills.