Adarq.org

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: strained
MENTAL STATE: tired but excited

- warm up

- indoor ultimate x one hour
strained my right hip, TFL/glute med area although i can't tell exactly what. lateral side. right at the end of our first game, which we won in a blowout. i tried to play the first point in the next game but had to come out. jogged a bit, did some backwards running and skipping, but this is rec league indoor. i'm not trying to push myself for that. team won the second game, too, in an awesome comeback in the final 3-4 minutes. i played badly, although not as badly as in my first game of the season.

god.

fucking.

damn it.

injuries are why i stopped playing ultimate in the first place, but i have no idea what happened to my hip today. don't remember landing awkwardly or cutting awkwardly or anything, it just started hurting all of a sudden. time for 600mg of ibuprofen and some ice and some sleep.

 

man i'd forgotten just how much improvement you made in that first year or so. makes me think i've been doing everything wrong...

yesterday felt sick so did not gym.

today:

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: loose, good mood, but not especially bouncy

- warm up

- rudimentary hops (barefoot)

- SVJ x 5
25-26.5

- depth jump 20" x 5
mostly 26 or ?, one 27. next time will use box between low and low-mid.

- SVJ x 2
27, 25. first one clearly benefited from the depth jump priming.

- squat 335 x 1, 275 x 4,4
will open with 345 soon. 335 went up well but i pushed it last time and regretted it. warming up high-bar messes up my positioning for the work sets, need to be careful about that.

- push press 145 x 4,4
hard

- C1: back extension x 10,10,10; +15 x 10
- C1: decline sit up +30 x 10
- C1: pull up x 7,7,7; inverted row x 10
- C1 info: 4 rounds. last round used a little bar for the back extensions.

- stretch

Noted, i'll copy the form above. Thanks!

Btw LBSS i remember reading in your log a long time ago about running into a jump but at the last second just abruptly coming to a stop. Is that a thing I should try as well?

nah don't bother. i can't remember who suggested that. i tried it a few times but your time is better spent on other things.

really interesting suggestions. i might have a hard time with the first one due to court/track access issues: even when i can get on a court it's early in the morning (very sub-optimal for me) and there are a bunch of dudes playing basketball on it until 20 minutes before it closes. my SVJ actually seems to be progressing now, and so is my squat, so i might stick with this current split for a little while longer, maybe until i can do my whole squat warm up high-bar without much discomfort.

if the basketball court starts being available on sunday afternoons, then i could do this for a while:

tuesday:
- SVJ low volume
- depth jump low volume
- squat up to heavy single + back-off sets at 80%
- push press
- circuit

thursday:
- SVJ low volume
- jump squat
- squat up to heavy single + back-off sets at 80%
- push press
- circuit

sunday (ME - go for PR's):
- sprint
- SVJ
- DLRVJ
- broad jump
- DL bounds

and once squat stalled to, switch to the JackM split. is it really only twice a week?

thanks for the input.

<a href="http://www.youtube.com/watch?v=B3DB9L6hqxw" target="_blank">http://www.youtube.com/watch?v=B3DB9L6hqxw</a>

you might want to start with lower volume depth jumps than that. 4x5 is kind of a lot.