Adarq.org

thanks vag.

raptor, go to hell. 

left shoulder bothering me today a bit more than normal. no pain at rest but less pain-free ROM in external rotation. good to know.

you know you can really jump as a short guy when you can tomahawk with both hands off two feet after a dribble approach.

took raptor's advice for the most part.

WEIGHT: 175
SORENESS: none but legs still felt a little dead
ACHES/INJURIES: left shoulder, low back a little throughout the day
MENTAL STATE: okay

- warm up
extended stretching, primarily for hips but also a bunch of gentle hanging from the pull up bar with my feet on the ground, moving my shoulders around and easing in and out. turns out i can make my shoulder more limber and less painful by warming it up a lot and stretching. WHO KNEW?!??!

- leg lowers x 10,10

- SL glute thrust x 20,20

- SL hip flexor lift @3s pause x 20,20

- SL RDL bw x 10,10

- bench 225 x 5,5,4
FUCK FUCK FUCK FUCK i was sooooo close on the last rep. second set was really good, thought i had it in the bag. still a PR. 

- bunch of rows, mostly inverted with feet elevated

- hands-to-elbows plank x 10,10

- bent elbow band rotation sequence x 10/e

- shoot around x 10-15 mins

active recovery, i guess. so extremely blown about not hitting 225 x 5,5,5. laughed out loud after i racked the bar on the third set. the spotter was dumb, i'd failed plain and simple but he made me work for it to re-rack and was like "i barely touched it" afterward. he was trying to be nice but it's like, dude, that's not how you spot. i was all ready to take a break from benching, just stick to closed-chain BW stuff for a while. now i gotta try again. still not bad for not having benched in more than a week.

nah scooby HAS progressed, raptor, you know that.

still, scooby, acole told you what the problem is. your volume is too high. stop doing so many ground contacts on concrete. it's not about rest periods. and actually, rest for a little bit, stay off your foot. i have a hard time with this, too. raptor is telling me in my thread to dial it back to active recovery today and i want to scream, but i think he's right.

not sure i'd ever actually watched the whole video. he competed at 77kg!

right on, that makes sense. guess i'll keep plugging away...

tonight:

WEIGHT: ???
SORENESS: hamstrings
ACHES/INJURIES: quads tight but not painful, left shoulder
MENTAL STATE: very tired

- warm up

- jumps x some
extremely bad. slow, low, most failed. shoulder bothering me but it does seem to warm up and bother me less after a few jumps.

- shoulder stabilization stuff
-- rear delt flyes 12.5s x 10,10
-- swiss ball walk outs x 5,5
-- bent elbow band rotations x a bunch

so tired. will try to sleep better tonight and do more tomorrow. i was surprised to see the court empty today, wasn't expecting to get to jump at all. maybe basketball leagues are on hiatus and it'll be open again tomorrow.

- stretch

- SMR quads, hamstrings, glutes, t-spine

thanks seifullaah, and thanks for reposting that video, although you used the wrong tags for it. that does seem like a good progression to try.

comparing these to maria's and t0ddday's videos is very depressing. no power, striking the ground with my leg bent and forefoot-first instead of heel first, getting what i thought was a decent leg lift on the front of the cycle by flexing my upper body forward...awful.

first set, fun starts at 0:18

<a href="http://www.youtube.com/watch?v=424kpK5StqI" target="_blank">http://www.youtube.com/watch?v=424kpK5StqI</a>

third set, fun starts at 0:20

<a href="http://www.youtube.com/watch?v=H8x96aRfL5E" target="_blank">http://www.youtube.com/watch?v=H8x96aRfL5E</a>

i think i'm a little better on grass, for what it's worth, but not THAT much better. adistar and t0ddday in particular, little help?