Adarq.org

WEIGHT: ???
SORENESS: hamstrings, upper quads
ACHES/INJURIES: left toe
MENTAL STATE: okay

- warm up

- DL bound x 5,5
crappy distance, didn't get out to 12y, but first time i've done these in months because of low back fears. no pain. yeehaw.

- strides x 15
sprinting out to 30y and then trying to hit 10-30y in 4-12 strides. submax intensity, nothing max was happening on these hamstrings and with this knee. but i got to like 12.5 strides for 30y.

- stretch

worked late tonight so didn't get to the track until 9ish. the rugby team ended early so the lights went out earlier than usual. hamstrings still sore from the RDLs but they were okay after warm up.

yeah this is pretty much the top sports story in the states right now. the NFL and the ravens basically look terrible: he was initially given a slap on the wrist (two-game suspension) this summer after meeting with NFL executives and describing what happened in the elevator. "she attacked me, then i punched her and she fell down." the footage of him dragging her out of the elevator by her hair was leaked this summer but not many people had seen the actual punch. now that everyone has, the NFL is basically just ass-covering by suspending him and the ravens are doing the same by cutting him. what the hell did they think a KO punch of a small woman by an adult man looked like?

seems like the league and the team were hoping this would all go away and people would forget, but they look like wife-beater abettors now. the new jersey DA looks terrible, too -- rice was able to plead into a "diversion" program where he gets counseling instead of going to prison for assault.

mostly, it's sad for jenay palmer and the at least one child she and rice have together.

yesterday (in baltimore, strange gyms are harder to jump in):

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder, toes, left shoulder
MENTAL STATE: okay

- warm up

- jumps x ~25 mins
mostly pretty bad, shoulder was bothering me so i wasn't really reaching. mixed in some depth jumps from a bench on the court.

- superset x 2
-- leg press 320,410 x 10
-- DB RDL 75s,90s x 10

- DP OHP 40s x 10,10

- pull up x 5,5,5,5

- some MB throws

- stretch

pretty bad workout.

tonight:

WEIGHT: ???
SORENESS: hamstrings
ACHES/INJURIES: left hip, left toe
MENTAL STATE: okay

- walk x 40 minutes
exaggerated glute contraction on each step.

- lots of stretching and SMR

there is no point in sprinting when my hamstrings are this sore.

I could never understand the knees high in sprinting, or overstriding on purpose. I simply run the fastest that I can as the body naturally decides to place my legs. I don't think about it. If I were, I would be a mess.

lolwut. you know what drills are for.

man i wasn't saying, "but you're not fat, you're just dysmorphic." i was saying, well exactly what i said: your bf% calculations are unreliable so why not pick a different target. like: clearly defined six pack even in indirect light.

squats looked great. your heels were coming off the floor a little on the 475s but the front angle on the 500s didn't show any apparent movement.

w/r/t jump technique: the t0ddday method is the place to start. a step-by-step guide:

1. do a standing jump.
2. walk back and do a one-step jump. if it's higher than your SVJ, then proceed to 3. if not, continue doing one-step jumps, messing with your approach, trying different amounts of knee bend, different distances, etc., until one-step is higher than SVJ.
3. walk back a little farther and do a two-step jump. if this is higher than your one-step, proceed to 4. if not, repeat the second part of 2.
4. walk back a little farther and do a three-step jump. proceed as above.
5. etc., until the extra step no longer gets you any higher.

you are not allowed to add a step until that step consistently gives you more height over previous steps. this isn't that specific to basketball, because it grooves a very specific pattern. but if you're just trying to dunk anything at all under perfect circumstances (join the club!), then it's a good method.