Adarq.org

i can x grip front squats for days. but i'm not going to stop doing my particular style of low-bar back squatting, and i'm not going to reopen myself to the debate about the relative merits of different bar positions for squatting.

front squats i'm limited by wrist and shoulder mobility. overhead squats yes but not with a lot. i'll film some tonight, just for you. 

WEIGHT: ???
SORENESS: peroneals, quads
ACHES/INJURIES: toes bugging me a bit
MENTAL STATE: okay

- warm up

- broad jump x 4
kinda bad, just under 12y

- DL bound x 4,4,4
also meh, second set probably best right at 12y

- avishek SL bound x 3

- sprint 30m x 2; 40y x 2
4.59, 4.60; 5.35, 5.38    worrisome because these didn't feel that slow, relatively speaking. either i'm measuring wrong still or i'm much slower than i thought. used the yard markers on the football field to estimate proper distance (30m = 32.8y)

- DSVJ and DLRVJ x a bunch
just bad, legs shot, could get no pop. i think the rim was higher today but still, bad.

- tempo @ 17-18s 100+100+100+100+100+100

- stretch

god this sucked. i hope it's still rust and residual out-of-shapeness from vacation.

EDIT: the brianmac calculator puts a 4.59 30m at 12.06 for 100m. all caveats for internet calculators apply, but that sounds about right, actually.

well there's an open meet this sunday in northern virgina that i could race 100m in. but it's been years since the one time i did an all-out 100m so that might be pushing it a little. wish i'd known about it earlier. that seems to be the last outdoor all-comers meet in the area this year but there are winter ones in northern virginia and maryland that i could do (if i'm still living in this country then).

@T0ddday:

lol, i knew i was doing b-skips wrong. i see the diff, will correct. i like doing them as part of the warm up.

i doubt i'm higher than 30.5 or so on those jumps but as i've said before, i prefer to be uncharitable to myself. it's hard to tell because i haven't taken a tape measure to the rim yet; obviously practicing on a taller ring would be ideal. i wish i had raptor's set-up of 9'8 and 10' rims. there's no way in hell i'm getting 36, i think my all-time PR is 35.5 and i'm well below that now. in my videos from the old gym you can see that i was much more efficient in the run-up and was able to get a lot more out of a longer approach. on 100% of my best jumps i started a foot or so beyond the three-point line.

yes, drilling is important and my lack of it is the biggest reason why the first six months of this year were a complete fucking waste of time.

@raptor and acole:

on the hammies, i was being a little facetious with the comment about being able to put my palms flat. i know that has more to do with trunk and actually with my SI joint, where i'm a bit hypermobile in straight flexion, according to a PT i saw a while back. with neutral back i can put my hands about halfway down my shins. anyway, can't hurt to work on flexibility and strength there. GHRs are good but i'm limited most by my core when i do them super-strict. will start doing some light RDLs after GHR.

@vag:

nice of you to say 32; by my eyeball estimate the rim is 8'10.5. reach 7'6.5, need 16.5 to touch + 15 = oh, wait, i guess that'd be 31.5. well, that's nicer than 30.5. still would have counted as a crap day last november.

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private video is private.