Adarq.org

BW = 170.8 
SORENESS = none
ACHES/INJURIES = neck extremely stiff all day but loosened up a little during workout, left knee, right wrist during bench warm ups but not work sets, left VMO a tiny bit
FATIGUE = low to moderate

- warm up

- SVJ x 10-12
atrocious. some of the jumps were just ugly, knees and feet all over the place. jesus christ. used padding on side of backboard and actually found gym's tape measure. highest mark put jump at ~25.5.

- DLRVJ x 6-7
submax/relaxed, still awful. coming back from vacation is a bitch

- depth jump 3 x 5
first two sets actually okay, used a really low box (~12)

- squat 3 x 8 x 230 || 5 x 245 || 2 x 2 x 260 || 1 x 280
not bad, actually. at least this is still light weight

- bench 2 x 5 x 165 || 13 x 165

- pull up 2 x 5 + bw || 11 + bw

- ab pull down 3 x 10 x medium band

- stretch

time to EAT

whatever, those jumps were high as shit.

what's your reach, scooby?

<a href="http://www.youtube.com/watch?v=5KK44UADIxw" target="_blank">http://www.youtube.com/watch?v=5KK44UADIxw</a>

<a href="http://www.youtube.com/watch?v=z3rMbKi5c9M" target="_blank">http://www.youtube.com/watch?v=z3rMbKi5c9M</a>

dafuq???
Is everything ok?

everything is grand vag, thanks for asking! i went on vacation to california and now i'm back. nine days completely off from training and, much more importantly, from work. i barely even looked at a computer. got to hang out with my best friend (and other very close friends), see some amazing sights and spend a ton of unbroken time with my girlfriend (it was her spring break from med school).

now, obviously, i'm sick with my first genuine head cold in a very long time. plane rides are a bitch.

no training today because i got home late-ish last night and didn't have time to unpack or go to the grocery store (my roommate apparently subsists on orange juice, beer, and hope while i'm out of town). also, see previous paragraph about being sick: i'd rather spend a day with a headache and congestion like this spreading germs all over the produce section than spreading them on the squat rack. back at it tomorrow.

also, it looks like i'll be headed to pakistan the last weekend in april, probably for two weeks. means i need to kick ass between now and then. as planned, that'll mean re-doing the smolov intro microcycle, the switching week and the first however much of smolov i can get through before i take off for islamabad. jumping before squatting, as usual, and bench and pull-ups after.

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

- warm up

- MR half tuck 3 x 20

- BSS 3 x 8e
each rep paused to accentuate stretch in elevated leg

- bench 5 x 165 || 3 x 175 || 9 x 185

- pull up 5 + 25 || 3 x 5 +20

- hanging leg raise 3 x 10

- stretch

starting to get a little tweak in my left lat, under my arm. i did a couple of DSVJs during the warm up but there was just no explosiveness in there. better luck tomorrow if i can get out of work early enough to go to the gym. MR half tucks pretty solid.

check that, whatever's going on in my right calf/peroneal is back. apparently warming up makes it go away enough to ignore but now, several hours later, things are a mess.

i'm going into work late tomorrow so i'll do some SMR and stretching in the morning.