Adarq.org

depth is WAY better but you're still not really externally rotating your legs. they don't seem to be tracking your toes very well. some cues to try: "spread the floor," "screw feet into the ground".

serious progress, though. 

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left wrist but only during pushups
MENTAL STATE: well rested, excited, vaguely self-loathing

- warm up
included two sets each of A skips, B skips, and fast feet

- consecutive DL broad jump x 4

- DL bound x 4,4,4
never got closer than ~18" to my 4 broad jump distance

- SLRVJ x 6
hideous, especially off of left foot. nothing to reach for on the track, might turn these into 1-2-jump-1-2-jump type sets.

- ME sprint 60m x 3
i'm slow. no idea what my times were.

- tempo sprint x 100+100+100+100++100+100
i'm also out of shape. times were 15-16s although one direction was into a steady headwind so the last couple sets of that one were more like 17s.

- circuit x 2
-- push up x 15,7 (left wrist hurts)
-- inverted row x 10
-- prone toe touch x 20

- stretch

i'm very slow and all this business is new. but it feels like the right thing to be doing, in the absence of at-will bball court access, and i'm sure my newbie gains will sustain me for a while. gonna try to get some times and some video soon.

laughed and said what the fuck, while watching this video.

 

+1 did same. fuckin cra.

this dog is better than you at parkour.

<a href="http://www.youtube.com/watch?v=pXElh_VM0Uc" target="_blank">http://www.youtube.com/watch?v=pXElh_VM0Uc</a>

WEIGHT: 176.5
SORENESS: none
ACHES/INJURIES: stitches in left thumb, can't fully open and or extend thumb
MENTAL STATE: good, solid

- warm up

- SVJ x 10
all over 25, one well over 26. arm swing on that one was different, bigger amplitude, more fluid. tried to replicate it afterward but couldn't quite.

- leg press 415 x 5,5,5,5,5
whatever, rests were 2 mins or less, tried to explode the plates away from myself but it's a 45-degree inverted press and i didn't want to end up catching the platform on locked knees, so i shorted the reps.

- leg press calf raise 415 x 10,10
asymmetrical and i don't get the right firing patterns because of my toes. felt a lot in peroneals, not so much in gastroc.

- DB OHP 45s x 6,6

- pull up x 7,7,7,4,5
not enough rest before fourth set, lame.

- circuit x 3
-- ab pull down x 20
-- hyper x 10

- stretch

whatever, was just glad to be back in the gym. nothing with the bar until i get my stitches out.

i should think you'd like them, you basically made them up! not planning to do these on the same day, goal would be on/on/off. one thing i might consider is two-a-days (track morning, gym evening, two days' rest or very light tempo-ish stuff), interested to hear your thoughts on that idea.

tempo will be 100s and 200s for repeats. low intensity (17-18s/100m, rest the remainder of the minute). volume is intentionally very low because all this stuff will be relatively new. even the few bounds and sprints i did on sunday were enough to give me decent soreness in my calves. volume and intensity will build as i get more proficient and work capacity improves.

sad... (my exam result for the Dec 4 is just out.. and I bombed it... faxk)

sucks man, sorry to hear that.