Adarq.org

yikes loopie! mine wasn't that bad, or at least i hope not. anyway, followed through on my elastic work today. good for me.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: stitches in left thumb, can't fully open and or extend thumb; right shoulder from the tetanus shot
MENTAL STATE: high motivation, uncertain

- warm up
did some 60m repeats. right knee a little tight/weird below kneecap but it went away.

- DL bound 15y x 4
i bet this was actually less than 15y. got each set after the first in fewer than six reps (sixth rep passed the marker). that'd be just over 9' per bound, which seems unlikely.

- SL bound for height 15y x 4
awkward.

- standing sprint 15y x 4
slow.

- interval sprint 120+120+120+120

- stretch

everything submax, done barefoot until the standing sprints and then in racing flats. grass was pretty bumpy/uneven. could not have done ME even on a good day for fear of ankle twist.

no prob. the other golden youtube resource is squatrx. the dude is full of good, clear advice and activities.

https://www.youtube.com/user/johnnymnemonic2

^Right. I only had access to a 18" box before so its all I could use but if you have multiple heights to choose from try them all (within reason lol) and see which one you jump higher from. Judging by your squat I'd lean toward your calves, you've got a good squat. Do you train calves LBSS?

nope but they're about to rocket up the priority list as i back off on my squat and start focusing more on speed and power stuff.

man there is part of my problem right there. i jump lower off 24" than 18".

yes, that's right. fk all u fuckn morons on here.  adarq, raptor, lbss, kingfish , vag, you guys are all fuckin lost fishes on here.  that's right i said it.  you guys are all fuckin morons, just a bunch of retard faggits on this earth.   you guys suck dick for a living, raptor probably really suck dick in real life, but who knows.

i've been real nice to u faggots so that i wouldn't hurt ur feelings, but fuck it, time to be  real, you guys are just lost fish.  a bunch of lost fish on this earth. i've rarely been this candid on here.

raptor, stop watching so much porn, it's gonna turn u into a degenerate retard.  same with all of u animals on here.

you are a special person and i love you.

the james justice and westbrook ones are amazing from a plant standpoint, esp. westbrook. he looks like he's just taking an ordinary running step and then he takes off. makes me think about my ugly plant.

marinate 2.5 lbs (a bit more than a kilo) of chicken thighs in a quarter cup (you figure out the damn metric measurement) of teriyaki sauce and a few chopped cloves of garlic and roast at 450 for like half an hour. baste once about halfway through with more teriyaki. if you want to do the veggie at the same time, quarter some bok choy and add it over the top of the chicken with about ten minutes to go.

delicious, couldn't be easier, you can make a whole bunch at once, and incredibly cheap.