Adarq.org

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- sprint starts x 2
gym was too full to do 10y so just did a couple of bursts

- DSVJ x 5
awful, awful, awful, awful, okay

- DLRVJ x ~20
a bunch of tennis ball dunks, a few of which were good and a few of which i missed (lol). not as high as the first day i did them. got in my own head after about 13 or 14 jumps and started jumping lower. frustrating.

- MR half tuck x 25,25,25
springy! yes!

- squat MSEM 2 x 3 x 275
missed a squat day and was feeling tired so didn't want to push it. back to volume on friday.

- stretch

stretched just now, at home. gotta get up at the asscrack of dawn tomorrow for a call with pakistan, so i didn't want to be at the gym too late.

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ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

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FRIDAY

BW = ???
SORENESS = none
ACHES/INJURIES = left knee stiff
FATIGUE = low

- warm up

- DSVJ x 3

- DLRVJ x ~15
meh, pretty bad

- MR half tuck x 25,20,20

- explosive box squat 8 x 2 x 225

- SS1: pull down 10 x 90
- SS1: DB bench 10 x 110
- SS1 info: 2 rounds

- stretch

SUNDAY

- warm up

- DSVJ x 4
possibly PR, probably the highest DSVJ i've ever done, ~31.5

- DLRVJ x ~25
just wasn't getting up well, approach was all off. did a few tennis ball dunks but not that well.

the gym was closing soon so i decided to cut my losses, will go work out again today.

(later)

- stretch

can't do lunges 

don't you have a kid? just add weight crossfit style:

^^^ lol, yeah, i thought about that. alright vag, i'll listen to your crazy advice. 

maybe something a little texas-methody...

Day 1
jumps
squat 5 x 5 @ 80-85%
upper push/pull 3 x 5

Day 2
jumps
explosive box squat 8 x 2 @ 45-65%
upper push/pull 2 x 10

Day 3
jumps
squat MSEM 2 x 3 @ 90-95%
upper push/pull 2 x 10

okay, glad to have something to go on. here we go!

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL/LACROSSE BALL/SMR AFTER WORKOUTS AND ON REST DAYS.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.

BW = ???
SORENESS = none
ACHES/INJURIES = left knee stiff, toes a little
FATIGUE = moderate, just felt a little burned out, long day at work

- warm up

- sprint x 10y,10y
bad

- DSVJ x 3
okay

- DLRVJ x ~20
 
dunked a tennis ball repeatedly, probably 8-10 times. i've been able to jump high enough before but didn't have one on hand. anyway it's the first time i've ever actually put something through the rim. it felt awesome, i was giddy afterward. and i think i actually PR'd for height, too. true 34, for sure. sweet.

- squat 5 x 285,285,285
easing in, knee felt fine, good thing

- SS1: pull down 10 x 90
- SS1: DB bench 10 x 110
- SS1 info: 2 rounds

- stretch

so awesome.

Good stuff, man. Nice PRs. How's that bulking going, btw?

+1