Adarq.org

bump cause damn, he got huge:

<a href="http://www.youtube.com/watch?v=Byfc6SBqM-w" target="_blank">http://www.youtube.com/watch?v=Byfc6SBqM-w</a>

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

- warm up

- sprint 4 x 15 yards

- DLRVJ x ~10
horrendous. muscles sluggish.

- bounds 4 x 8

- line hop 3 x 20
8.4x, 8.8x, 9.1x

- power snatch/drills x a bunch x 34kg

- squat 3 x 10 x 210

- SS1: dip x 10
- SS1: bent over row 10 x 95
- SS1: ab pull down x 15
- SS1 info: 3 rounds

- calf raise 3 x 10 x 80

- stretch

also, i've decided that upper body and core should be done as circuits like i did yesterday. much more efficient, keeps things fun, and i don't give that much of a shit about my bench. doing them the way i'd laid out just takes way too long. i don't mind working out for two hours but i don't always have that much time.

missed this before but CONGRATULATIONS ON YOUR NEW SON!

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

- warm up

- line hop 3 x 20
one rep is over and back. 9.1x, 8.9x, 8.7x

- sprint 6 x 5 yards

- depth jump 3 x 5

- skip for height 3 x 6

- power snatch
was running short on time, so subbed jump squat 2 x 3 x 95

- squat 2 x 280

- SS1: OHP 5 x 115
- SS1: pull up x 10,8,5
- SS1: ab pull down x 15
- SS1 info: three rounds, start each exercise on the top of the minute, plus one extra minute between rounds

** walk to field **

- touch football x 75 minutes

- stretch

didn't get out of work until 8 so ran out of time at the gym.

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

- warm up

- sprint 4 x 12y

- submax LRLR bounds 5 x 6
hilariously awkward and shitty. practice practice practice. i'm not nearly good enough for these to be hard; could have done 12 sets.

- depth jump 3 x 5
first two sets good, third set not as good but not bad

- power snatch 35kg x a bunch of complexes and reps

- squat 3 x 10 x 205

- stretch

What's CEE?

CTE is chronic traumatic encephalopathy. apparently a lot of football players suffer from it after a lifetime of repeated impacts to the head. has been linked to depression, early-onset dementia, and parkinson's-like effects (tremors and such).

last night (plyo bits done with a buddy)

- warm up

- sprint 6 x 15y
it's nice to have someone to race.

- DLRVJ x ~15

- skips for height 4 x 6

- depth jump 4 x 6 @ 12"

- power snatch 4 x 40kg, 5 x 50kg
moar humility is needed. i still suck at these. stick with 40kg until i suck less, even though getting 50kg overhead is not hard.

- squat 2 x 5 x 275

- bench 3 x 5 x 180

- pull ups 3 x 5 + 15

- SS1: calf raise 3 x 10 x 50

- SS1: L-sit 3 x 30s,10s,20s

- stretch

legs were done by the end of this. GPP, commence! i know this didn't conform exactly with the plan but i'm not terribly worried about that. i felt good so the higher-volume depth jumps were fine.