Adarq.org

right arm and shoulder still very sore from dodgeball tournament. high volume, high intensity throwing will do that. also i slept really poorly last night. need to keep weekend sleep a bit more consistent with the rest of the week. otherwise everything gets thrown off. did not get a chance to jump tonight because i worked until 7:45 and by the time i got to the gym a rugby team had taken over the court to do some exercises.

BW = ???
SORENESS = right arm, shoulder and lat; hip flexors
ACHES/INJURIES = none
FATIGUE = moderate to high

- warm up
spent extra time skipping rope, good idea, getting better at it

- depth jump 2 x 5
surprisingly good

- squat 5 x 280,290,300
legs very strong but elbow bugging a bit. scary given last fall's persistent elbow pain. i think it was just the lingering fatigue, though.

- decline situps x10, +25 x 10,10,10
arm too much of a mess to do bar roll outs

- stretch

^^^ motor pattern reinforcement was the right answer.

yesterday played in a dodgeball tournament to raise money for pediatric cancer or something. arm and shoulder are SORE.

today played touch football for an hour and a half or so. fun, chill, it was nice out. good to run around a bit.

---

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 = none
FATIGUE = moderate

- warm up

- sprint 1 x 10y
didn't do second cause i was worried about losing my space under the hoop, people were trying to encroach

- DSVJ x 3

- DLRVJ x ~12
shite, best couple were 32. i should look back but it seems like i'm on a shitty:shitty:good cycle with my jumping.

- MR half tuck x 20,20,20
no endurance, usually 25 is easy but calves were getting super tight. weird

- squat MSEM 3 x 295,315

- OHP 3 x 5 x 115

- stretch

disappointed, although i wasn't surprised, even though i got a GREAT night's sleep last night. second stressful week in a row at work. hopefully next week will be a little more chill.

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

ALSO RATIOS ARE LARGELY BULLSHIT EXCEPT IN AN EXTREMELY GENERAL SENSE BECAUSE EVERYONE IS DIFFERENT.

this is wankery of the highest order.

---

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 = 174, odd, must be getting fat
SORENESS = hamstrings, left tibialis anterior, lower back
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- depth jump 5,5,5
awful, legs dead

- MR half tuck x 25,25,25
same deal, just slow

- speed box squat 10 x 2 x 225
one minute rests. box a little too high with 20kg plate, should use 35lb plate next time

- pull down 10 x 90,90,90

- bar roll out 10 x 45,55,55,55

- stretch

And I think you have a good plan and you're on a good road to be honest. Sure, I hate you not doing running jumps (and seeing how MAXIMALLY high you can get (since you're going to get a few additional inches off that added momentum/leg eccentric potentiation) but as far as your current goals are concerned, you might be able to pull a Squat DR picture soon without Photoshop.

If you know what I mean...

you mean a reach photo with a boner?