Adarq.org

BW = ???
SORENESS = upper hamstrings, quads
ACHES/INJURIES = left knee but very mild, right calf kind of tight
FATIGUE = low to moderate

- warm up

- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280

- hanging leg raise 3 x 10

- stretch

tomorrow is gonna bloooow. i have to get to work by 5:45 or so to get something ready for people in almaty. will try to at least either get out early or take a nap in the afternoon. so inadequate rest is pre-ordained. still will try to do the last intro microcycle squat workout.

BW = ???
SORENESS = none
ACHES/INJURIES = left knee but very mild
FATIGUE = low

- warm up

- ME broad jumps x 2

- MR half tuck x 21,20,20

- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280

- bench 5 x 165,165 || 10 x 165
no spotter, had one or two more for sure

- pull up 4 x 5 +15

- decline situp 3 x 10 + 45

- stretch

basketball game going on on the court, so no jumping. gonna work every day this week, per the smolov intro microcycle, then i'll be on vacation for a week. no planned workouts for the trip although i might play some basketball and i'll be doing some hiking. when i get back i'll probably do the intro microcycle again and get into things properly. likely pakistan/afghanistan trip will change my schedule around but there's no point planning for it now because i don't know the timing yet.

i still don't get it. i thought what vag thought, that he'd gone to 85% of parallel depth. seemed kind of odd.

so what was it?

1. 85% of parallel depth
2. 385 was 85% of his one-rep max (in which case, how does he know?)
3. other

 

fast. the screen cap before you click play is tight.

0:25 - 0:36 is just stupid.

oh my god, i'm so fucking weak. i'm 145 pounds short of that ratio...with my back squat. 

BW = 173
SORENESS = none
ACHES/INJURIES = left knee best in weeks
FATIGUE = low

- warm up

- FUCK CROSSFIT OH MY FUCKING GOD THEY TAKE UP SO MUCH GOD DAMN FUCKING SPACE

- DSVJ x 5-6
near-PR on one of 'em, feeling peachy

- DLRVJ x 5
see above note about crossfit. it's hard to jump when you're weaving through two dozen people doing double unders, badly. every single jump was awful, despite my feeling springy and good.

- depth jump 3 x 5
good

- squat 335 x 1, 350 x 0
my squat routine has not been working, time to try something else.

- bench 2 x 3 x 165, 10 x 165
at least one rep in the tank

- pull up 5 x 173, 3 x 5 x 198

- MB OH slams 3 x 10 x 16

- stretch

weak sauce. squatting was rough after the too-long layoff. squat routine has not been working, as noted about. suggestions welcome, meanwhile i'm going to think about it more tomorrow. also, i have a week off at the end of the month. vacation. maybe i'll do the smolov intro microcycle, with low volume jump squats before the full squats.

plus eat more cows, as kingish says. yes...yes.....