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can you bench 187.5 pounds? no? then get your fucking act together.

<a href="http://www.youtube.com/watch?v=4N1NpyT0AIM" target="_blank">http://www.youtube.com/watch?v=4N1NpyT0AIM</a>

last night:

WEIGHT: ???
SORENESS: glutes
ACHES/INJURIES: right wrist
MENTAL STATE: tired

- stretch/mobility x 20-30 mins

this morning:

WEIGHT: ???
SORENESS: glutes a little bit
ACHES/INJURIES: right wrist
MENTAL STATE: tired

- superset x 5
-- bw squat x 25
-- various stretching and mobility stuff. and some feldenkrais stuff.

ETA: just now (~9 PM):

WEIGHT: ???
SORENESS: glutes a little bit
ACHES/INJURIES: bad headache, something weird and sticky in one of the adductors
MENTAL STATE: out of it, hit a wall this afternoon during my meetings and never quite got over it. headache lasted about four hours.

- some calisthenics and bw exercises
- tried a few pogos but head throbbed like a motherfucker

- exercise bike x 20 mins
low intensity, just wanted to get HR up and break a sweat without having to change head altitude

- stretch x 15 mins

glad i forced myself to go down and get on the bike. headache seems to have dissipated somewhat. i had meetings from 9:30-7:30 today and i had to lead or play a large role in all of them, which makes them both more interesting and more exhausting. tomorrow will hopefully be somewhat easier as we'll spend most of the day in small groups. after meetings ended today i came back up to my room and vegged out for a bit before forcing myself to start moving around. weak effort but i couldn't muster much more today. also i had mad diarrhea today. i assume from some fruit or veggie i ate yesterday. drank tons of water.

better luck tomorrow.

^^^ maybe but if i can't find a way to get regular jumps at a rim then i'm neglecting the #1 most important thing i should be working on.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right wrist, everything stiff/achy
MENTAL STATE: tired but pleased to be working out

- warm up
took some extra time for stretching out hips, ankles and shoulders. hips and shoulders were rough.

- swiss ball glute/ham
i have a hard time fully contracting my glutes in extension without turning my feet out. something to work on.

- SL pogo x 5,5,5
improvement on these is going to be rapid. terrible.

- BSS 50s x 10,10

- OHP 35s x 10,10

- paused bench 60kg x 5
stopped because of right wrist

- DB row 50 x 10

- low cable row ? x 10

- bw paused SL calf raise x 10

- stretch

very tired and stiff from the trip. feel much better post workout. successfully avoided coffee at breakfast after we checked in (i'm here with a consultant who's helping us with part of my project) so was able to sleep about 2 hours, which will help in getting me to bed at a normal-ish time. target is 10 PM sleep.

 

she's 5-11. rim cannot be regulation height. people make a big deal out of griner dunking, there's no way there's a 5-11 high school junior dunking and no one knows about it, right?

if so, holy living fuck that is one athletic girl. actually, she's seriously athletic even if the rim is short.

http://espn.go.com/high-school/girls-basketball/recruiting/player/_/id/126919/shakayla-thomas

straps on the shrugs?

WEIGHT: 177
SORENESS: none
ACHES/INJURIES: wrists in flexion, a little. neck/traps and lower back but not as bad as yesterday.
MENTAL STATE: good, ready

- warm up

- paused squat 290 x 5,5
extra focus on exploding up, bar popping off shoulders. very strong.

- OHP 125 x 5,5

- BB row 155 x 8,8

- GHR x 3,3,2,3,2
very slow, pauses on descent, drive toes into plate and glutes through. hard, good pump.

- circuit x 2
-- curls 35 x 10,8
-- tricep pressdown x 10,10
-- close stance BSS 80 x 10,10

- stretch

close stance BSS biases toward quads.

  The key to making a schedule like that work for you is not as much what you do on the road as it is preparing for the time away while youre at the gym.  Use volume accordingly, if youre going to be gone for a week at a time, make your squat workout prior to leaving account for that.  Plyos are easier since you can still get some work in there, but you can make a lower body workout done on monday take until the next monday to completely supercompensate from easily if you plan it that way.

 I like single leg pogos for max height in a situation like you describe, I feel like they can also maintain strength if done with enough intensity.  The other stuff you listed is fine, but I would make it a priority to figure out what kind of volume and loading you need so that you can plan to be recovering during your time away from the weight room until you can get back in.  This will apply more for the shorter trips obviously, but you can still have an effective plan for increasing your strength and athleticism if you plan for it ahead of time.

good point, and i usually do try to do an extra hard workout right before a trip. unfortunately i'm going to be gone until almost july and i'm leaving tomorrow, so i really only have one more workout before i hit the road and then extra long to supercompensate and the decompensate. 

SL pogos are a good idea, i'm terrible at them so that gives me something to practice and improve on while i'm away. can even do in hotel room. will try to stick to something like this:

- warm up
- SL pogos 2-3 x 5-8
- jump squat + SVJ 2-3 x 3-4
- BSS 2-3 x 8-10
- SL RDL 2-3 x 8-10
- upper push 2-3 x 8-10
- upper pull 2-3 x 8-10
- core 3-5 x 10-20

will go harder or less hard depending on what i think i can get in over the following day or two. if time is limited, priority is pogos and explosive movements. jump rope and MR half tucks for conditioning on off days, and stretching/mobility every day.

I recommend getting 24/7 gyms. For instance, there are multiple Cardinal Fitnesses in Indiana. Cardinal Fitness has locations all throughout the midwest of the US. I used to go to this one near my house and I'm pretty sure a trucker lifts there late at night. That's where I got the idea essentially.

That way, whenever you arrive in a new destination, they might be open nearby. I say 24/7 because typically these are big chains that have multiple locations and usually have the correct equipment and tone of seriousness. Strip malls gyms sometimes work because they have free weight section and that's all you really need unless you're doing plyos/sprints.

Most of these large chains are only 10 dollars a month. So getting 2-3 is not a huge deal cost wise.

Just a thought.

i was not clear. i am going to be in afghanistan and then tajikistan. 24 hour gyms are not an option.