Adarq.org

when i was in college, i was talking with my dad about which one of me and my brothers got hurt the most as kids. i assumed he would say my brother jack, who was always falling out of trees and getting a concussion, or running into a bench while sledding and needing to go to the ER because they were worried he'd broken his back. but dad pointed at me and said something to the effect of, "you always had something nagging, a little bit wrong." i think that's just my row to hoe in life.

WEIGHT: ???
SORENESS:
ACHES/INJURIES: left shoulder worse; low back fuck (see below)
MENTAL STATE: a bit sluggish

- warm up

- jumps x a bunch submax
could not even touch rim on SVJ, not even close. did a bunch of SLRVJ instead from one and two steps and a few farther away

- bound practice x not really
hardwood not good, gonna leave these for the track/turf

- RDL 225 x 1ffffffuuuu
the low back ache turned into a nasty strain on the second rep. still seems to be muscular, no radiating or shooting pain or anything like that and it's kind of symmetrical on either side of my SI joint/lower lumbar spine.

did a few dips but i was done after that. ibuprofen and rest, here i come. god damn it.

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

- jog x 12 mins

- bit o'stretching

- KB swing x 10,10,10,10,10

- KB clean x some

- KB snatch x a couple
left shoulder displeased

- more stretching and SMR

wanted to sprint but the track was closed by the time i got home from baltimore. thought it was open later. so got the blood flowing a bit instead. early bedtime tonight and jumping tomorrow morning.

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: low back tight, left hip a little, left shoulder a little
MENTAL STATE: good

- warm up

- DLRVJ x ~8
excellent, some good clean dunks with the dodgeball. 35+ on a few, all over 34

- basketball x 2 games
i suck but wind is better

- bench 215 x 5,5,5

- kroc row 80 x 22(R),20(L)

- inverted row x 10,10,10

- dip x 15

walk home, change shoes, jog 0.5 mile to track

- strides

- LRLR bounds x 3

- sprint 30m x 1; 40y x 2; 50m x 2; 100m x 1
hand timing is bad. got 4.5 on the 30, ~5.3 on the 40s, ~6.8 on the 50, and 13.5 ( although to be fair it was at the end of a long workout and i am NOT fit) on the 100

- walk home

- stretch

the 6.8 on the 50 gives me a 12.5 estimate for the 100. the 4.5 30 gives me an 11.88. the 13.5 on the 100 gives me a...13.5. pretty clear what my problem is, i think.

later:

- foam roller hips, t-spine; some more quad and hip stretching.

forgot that you don't have DBs. god i would kill to be able to work out at home. to have a garage...

volume OHP ftw.

your explanation of your misunderstanding of vag's post is bewildering. the calculation is not complicated.

measure five toe-to-heel steps. say* that's 1.22m. in order to get 100m you need 100/1.22=81.97 or basically 82 sets of five steps. 82*5=410 steps=100m. you could do the same thing with bigger strides and it'd be quicker if a little less accurate. the equation stays the same. three strides=9.1m. 100/9.1=10.99 or basically 11 sets of three strides. 33 strides=100m. bingo.

*JUST FOR THE SAKE OF THE EXPLANATION, THIS NUMBER IS NOT INTENDED TO REFLECT YOUR ACTUAL LIVED REALITY.

<a href="http://www.youtube.com/watch?v=vcG6oR145h4" target="_blank">http://www.youtube.com/watch?v=vcG6oR145h4</a>

1471 total at 130. 

yeah you've had bad history with OHP. you could do it for volume, though. when i've hurt myself doing OHP it's always been when i tried to go heavy. doing DB presses or lighter weight BB presses for high reps don't bother me. if you're trying to build mass then 3x10 might not hurt.

i really like DB presses and of course the adarq.org member with the beastliest upper back, kingfish, swears by them.