Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: low back
MENTAL STATE: tired and stressed, bad day at work

- warm up

- bounds 4 x 6
i think these are getting better, although in one of those videos there's a cue to be attacking the ground to pull through with your plant leg and i don't think i'm doing that. will try to tape soon.

- sprint 30m x 3; 60m x 3
4.5 on the 30s; 8.3-8.5 on the 60s. felt awful, so sluggish. no acceleration even for me, hips aching a bit. oof. plus back had previously felt better over the course of workouts but today it got worse. decided against all-out 100s-130s and went with...

- submax sprint 120y x 6
endline to endline on the field. 18-19s with 40-50s between reps.

- stretch

http://deadspin.com/college-freshman-runs-wind-aided-9-77-second-100-meters-1578685146

god damn.

also the dude in orange is a white dude running 9.91!!!!

i'd take out the last stanza but otherwise, bravura first effort. 

WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: left toe, low back freaked out (see below)
MENTAL STATE: very good

- warm up

- DLRVJ x 15-20
jumps were good, finally back up around 30+ on SVJ, hit 33+ on two-step (excellent for me) and then on three-step i hyperextended somehow and my low back/SI joint freaked out. ffffffffffffuuuUUUUUCCCCCKKKKKKKK. i kept jumping but i couldn't get the volleyball or number 3 soccer ball down cleanly. so frustrating, it should have been a great jumping day.

- bench 225 x 3,3,2
no spotter so i played it very safe.

- superset x 3
-- assisted natural GHR x 10,10,10
-- inverted row x 12,12,12
-- machine leg extension +100 x 0,10,10
i'm not doing anything for my quads right now and i think they're atrophying. or i'm just neurotic. but i think my legs have gotten smaller since i stopped being able to squat. 

- donkey ankle bounce x 15,15,20

- stretch

so frustrated with my back!

It was a very sunny day.
I had a slight 'ndigestion feeling
in my chest
but didn't think too much of it.

People came into the pitch.
I took it as a cue to stop.

Afterwards played around park running
up ramps and other running stuff
nothing stressful.
It was a hot but good day to run.

The runs did not feel fast but just
had to continue driving, running hard.

took a little more liberty with editing this time.

jesus, i was kidding.

my body is built very well for squatting and benching: i have short arms and legs and a long torso, with broad shoulders relative to my waist and naturally* a fairly big chest, butt, and quads. i have a friend who did starting strength and GOMAD a few years ago and got his squat and DL to respectable if not impressive levels (given how consistently he worked), but never got his bench over like 225-230 even when he weighed 215. meanwhile i'm about to try to hit 225x5,5,5 at 175, without focusing on it or trying especially hard. i've squatted 2x bw on a few occasions.

meanwhile, i seriously doubt i could chin my bw+20kg (100kg) ten times and raptor's DL dwarfs anything i've ever done. plus i'd trade being naturally okay at benching for being naturally okay at jumping in a fucking heartbeat.

in other news, my low back/SI joint is bothering me today. i blame the RDL.

*for the most part: i don't weigh much more than i did five years ago, have never really committed to a bulk, and my proportions are roughly the same, so i'm going to say that most of the mass i do have would be there even without lifting.

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: none (!)
MENTAL STATE: very, very tired

- warm up

- SLRVJ and short-approach DLRVJ x ~30 total jumps

- bench 180 x 14
should have had the last rep but overthought it and failed halway up. god damn it. well, i'll try again some other time and i'm sure i'll get it.

- high kroc row 80 x 15R,15L

- RDL 135 x 10,10,10
no lower back pain. success. will build this up very slowly.

- superset x 6,5,4,3,2,1
-- dip
-- pull up

- decline sit up +18 x 5 +0 x 5
back not happy with these

- pallof press 50 x 10,10

- stretch

not a horrible workout considering how fatigued i am. this week has been tough at work and i've had trouble sleeping.

later:

- hip opening

- wrist stretches

I don't think you're getting sick... I think you're sore from that tennis that you played

doubtful. this wasn't soreness, more like sharp pain on certain movements. and i've never had neck pain from tennis before, and the intensity on sunday was very low.