Adarq.org

from my n=4 experience (i.e., four ankle sprains), ace bandages are better than braces.

what is your track training like and what events are you planning to compete in?

WEIGHT: 177
SORENESS: none
ACHES/INJURIES: left wrist, left knee a little during squat warm up but otherwise okay
MENTAL STATE: fine, unremarkable, felt a little stupid cause i made it all the way to the gym from my office without realizing i was carrying the wrong bag. had to turn around and go back.

- warm up

- rudimentary hops

- SVJ x 4
25.5, meh

- depth jump 20" x 4; 12" x 4
20" is too high, i got one jump at 26 but the rest were clumsy. 12" is easier to get coordinated, hit several 26 and one 27, but i'm still clumsy with these. lots of room for improvement.

- squat 345 x 1; 355 x 1; 280 x 4,4
355 went up strong. should get 360 soon.

- S1: back extension +35 x 10
- S1: pull up x 7,7,4+2+1
- S1 info: 3 rounds, 30s rest.
jesus christ, weak on the pull ups. time to get back into these, did horribly today. back extensions get a good light pump.

- S2: DB bench 60s x 7
- S2: roman chair leg raise x 15
- S2 info: 3 rounds, 30s rest

- stretch

that makes no sense.

tonight:

- foam roll x 35-40 mins
really hit adductors hard.

i did 265 x 10, okay form... and got pinned 315 x 2... the reps calculator is off by so much.   265 x 10 = 353 max... 315 x 2 = 324 max, and i couldn't do it...

...for you. it's an estimate generator, and a pretty simple one at that. it ought to go without saying that ymmv.

i warm up squats like so:

HIGH BAR
- bar x 45-60s in bottom position, moving around and bouncing and rocking back and forth
- 95 x 5 with long pause at bottom
- 135 x 5 with long pause at bottom
- 185 x 5 with pause at bottom
LOW BAR
- 225 x 3-5 with pause at bottom
- 275 x 2-3 no pause
- 315 x 1

then work sets. why on earth would you max out AFTER doing other work sets? that'd be like running a few 400s and then trying to max out your 40.