Adarq.org

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none, right toe tweaked during a sprint start but not badly
MENTAL STATE: okay, happy

- warm up

- avishek SL bounds x 4

- sprint 30m x 6
worse than last week, which is annoying because i was much fresher today and it wasn't as hot. 4.06 to 4.30, although those were probably too generous/ungenerous. probably like 4.16-18 for most except the fastest one. hip flexors feeling it.

- 20m fly x 2
tough, my top speed sprinting is a mess as t0ddday pointed out the other day.

cut short because...

*30 mins later*

- SVJ, DSVJ, SLRVJ, DLRVJ x ~50 jumps
dropped avishek off and then went to the outdoor court at the middle school near my parents' house. the court is asphalt and slanted -- long-time readers may recall a vid taken there a while ago -- but the rims are ~9' and ~9'8", so i was able to get a lot of grabs and stuff. this was good.

*later*

- anterior hip, adductors, modified pigeon x 15-20 mins

- painting my parents' house x 2 hours

*later*

- tennis x 30 mins

/later

- more mobility shit

 

not gonna share the progress tracker?

also the fact that the channel it links to is called "ProfessorLive."   

WEIGHT: 171.5
SORENESS: none
ACHES/INJURIES: outside lower right leg
MENTAL STATE: annoyed

was on my way to the track and it started lightning and thundering. and then it started to rain. so i went to the gym instead. 

- warm up

- depth jump @12" x 3,3,3,3,3
got a couple of 'em on video, will combine with some other stuff from the workout later and post. knees coming way too far forward on most sets, i think.

- SL pogo x 5,5,5

- air squat motor learning x some

- sprint form drills x a few

- standing ab wheel roll outs x 3,3
same problem as with GHRs, really interestingly. i lose tension in my abs and butt and overextend my lumbar spine. the roll outs highlight because of the load.

- walk home

/later

- extensive stretching and SMR for t-spine, ITB, adductors, and feet

i have indulged on sweets more than i should but have only gained a pound in the eight days since i started my tracker. i am getting enough protein and veggies but still, i need to limit myself more on the processed sugar front.

http://gawker.com/dead-hospital-patient-woke-up-as-doctors-prepared-to-724808296

 

Have you read Kelly Starrett's book?

in progress. really enjoying it so far. i wish he were a better writer but at least he's clear.

WEIGHT: ???
SORENESS: hams, mid-back
ACHES/INJURIES: left foot and calf cramping but not as badly as yesterday. walking makes it worse.
MENTAL STATE: fine

- spinal alignment work per kelly starrett

- stretching legs and hips

EDIT: later:

- heel cord/plantar flexor SMR and air squat motor control work

WEIGHT: 171
SORENESS: hams, mid-back, calves
ACHES/INJURIES: left foot and calf cramping
MENTAL STATE: okay, ready, a bit worried about the cramping

- warm up
forgot jump rope so did KB swings instead

- depth jump x 4
at least 2" lower than the other day, realized that i don't need to be doing these the day after sprinting if my legs feel beat up

- squat 250 x 8,8,8,4
had the last set if i'd sacked up but lost concentration thinking about my calf

- OHP 115 x 3,3,3
pathetic

- pull up x 8,8

- GHR ISO holds 10-12s x 3

- ab pull downs x 20

- stretch
double-long stretching session. also stretched left calf and hamstring throughout workout.