Adarq.org

the potomac valley track club just announced their spring/summer meet schedule. there are FAT 100m and 200m races on may 19, june 9 and 30, july 20 and august 10. pretty soon it'll be warm enough to start training outside again and i'm going to head back out to the track. gonna sign up for one or more of these and finally learn just how slow i really am.

EDIT: avishek's gonna do one of them with me. more motivation.

spring workouts plan is to jump 3-4 days a week, train on the track 2-3 days a week, and lift 2 days a week. something like:

D1: ME jumping + lifting
D2: rest OR low-intensity track
D3: jumping + high-intensity track
D4: jumping + lifting
D5: rest OR low-intensity track
D6: jumping + high-intensity track
D7: rest

that may be overly ambitious. given that i'm making progress on my current set up and my overall goal remains dunking,high-intensity track will be the first thing to go if it's too much. i do think i reaped some benefits from the sprinting last summer/fall, and it'll be interesting to see if i can continue to do that after a winter that's seen me get closer to my goal than ever before.

high-intensity track would be various bounds and max-effort sprints. low-intensity track would be basically extensive tempo. i'll start conservatively, as always.

might get back to jumping before work, as well, as that'll allow me to get back on the track without having overly complicated evenings or being unpleasantly surprised by the court being filled with 8-year-olds.

800 lb front squat:

<a href="http://www.youtube.com/watch?v=RxZ2-q1c5UI" target="_blank">http://www.youtube.com/watch?v=RxZ2-q1c5UI</a>

sure enough, i'm sore in most of the expected areas: the little muscles in my hips (adductors, hip flexors), lower back, obliques, and to a lesser extend quads and hamstrings. all the stabilizing muscles that are taxed for quick cutting and starting and stopping. tib anterior and peroneals are, unexpectedly, totally fine.

 

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: both shoulders (left before, right after i got whacked)
MENTAL STATE: great

- touch football x 1.5 hours
so fun. got an elbow or something to the right shoulderblade but it's nbd. i'm gonna be sore as hell tomorrow. worth it.

now time to watch the pros do it. 

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay to good

- warm up

- jumps x some
PR tie on one of the 4-step jumps, surprisingly. drop-off was really fast, didn't get more than 12-15 jumps total.

- paused squat 250 x 3,3

- bench 190 x 5,5,5

- kroc row 50 x 20,20

- superset x 2
-- cable hip thrust 130 x 15
-- hanging leg raise x 10

- stretch

<a href="http://www.youtube.com/watch?v=WFSvzWuwuZ8" target="_blank">http://www.youtube.com/watch?v=WFSvzWuwuZ8</a>