Adarq.org

BW = 171.3
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none
DIET = okay, waited too long between breakfast and workout, should have had a snack

s2: power

- RATING (9/10)

- warmup
included a bunch of OH squats w/PVC pipe, focusing on keeping torso very upright, eyes forward

- 10 yard dashes x 5
ankle-biting little soccer players had taken over the gym, so I did 10x5y sprints in the weight room

- ME jumps (~5-7 x 2) - if feel very stale, 1-step lead ins
mostly shitty, a couple very good, 31-31.5

- ME MR halftuck: 5 x 5

- ME MR pogo: 3 x 5

- SQUAT: 3x8
255,255(x4F)245(x4),245

- S1: dips @ 3 x AF
+28 10,10,9

- S1: pullups @ 3 x AF
9,9,4

- OPTIONAL: CORE (Y/N?)
N

- STRETCH

Ran out of steam toward the end because schedule prevented proper eating. Saw "The Fighter" with my gf right before workout. Dope movie, all should see it.

Didn't get a chance to record yesterday, so:

BW = 171.3 (from 1/28, forgot to measure yesterday)
SORENESS =  hamstrings, low back
ACHES/INJURIES = left hip just felt a little stuck. and low back.
FATIGUE = low
DIET = good

s1: volume-strength

- RATING (8/10)

- warmup

- sprint: 10y x 4

- ME jumps (~5-7 x 2)
x3 == fuck my gym, the floor is a ridiculous joke. was so hyped up, ready to go, and slipped a little on the first attempt. still got 30.5 or so, but subsequent jumps just weren't happening. god fucking damn it.

- MR double leg bounds: 5 x 5
first four sets felt really nice. like i said, i was hyped. last set drop off was impressive, though.

- SQUAT: 3 x 8
245,245,245 == sort of hard, low back really feeling it. need to be better about bracing core to maintain neutral position instead of over-arching my back.

- trap bar DL 3x5
skipped because of lower back fatigue.

- OHP: 3x5
130,130,130 PR

- DB row: 3x8
75,75,75

- UNILATERAL: 3 x 8e (BSS)
150,150,150

- OPTIONAL: CORE (Y/N?)
N

- STRETCH

Quote from: KokoyPinoy on January 27, 2011, 10:00:41 am

Thanks for your reply! But is soy milk a good substitute for milk for a post work-out drink?

no. it makes you into a pussy

correct. also soy doesn't have as-high-quality protein as milk.

That's not a power clean, it's what I believe Tony Gentilcore once called an explosive reverse curl.

Still, he's strong as fuck.

BW = 173.3
SORENESS =  none
ACHES/INJURIES = left hip tweaking a little bit and left toe is bugging
FATIGUE = low
DIET = good

First day of learning the snatch. Lots and lots of drills for 1.5 hours, one-on-one with coach. Hands hurt. But had made solid progress by the end, was doing a passable power snatch with 50-55 lbs (lolololol).

And my right (stronger) leg measures 23.5" thigh and 15" calf. How are you guys measuring VMO? If it's just around the part of the leg that your VMO is in then my VMO is ~17.5-18". That's at 5-11, 172, or right in between Nightfly and adarq weight-wise and considerably shorter than either

The lesson, in any case? Cross sectional area might mean something, but it don't mean shit when it comes to jumping well. I'm a good 6-7 inches short of adarq and IDK how many short of Nightfly but probably a bunch.

GTFO.