Adarq.org

squat looked pretty good.

<a href="http://www.youtube.com/watch?v=q4jO21-a2W0" target="_blank">http://www.youtube.com/watch?v=q4jO21-a2W0</a>

BW = 169.3
SORENESS = none
ACHES/INJURIES = right calf but almost better
FATIGUE = high
DIET = shite, there was no food in my house until I went grocery shopping after the gym

session 1: volume

- warmup

- sprint warmup

- sprints : 10-20's
4 x 15y

did a few relaxed one-step and RVJs, actually weren't bad

- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
4 x 5 x 18"

- squat : 3 x 5
165,165,165

- BSS : 3 x 5 each
bw,bw,bw

- light calf raise: 4 x 5
bw,bw,45,45

- core

- stretch

Literally the worst workout of my life in which I didn't end up injured. I meant to take it easy, first time doing any of this stuff plus my history of tweaking this and that made me want to be cautious. But the sprints were slow in every way, the depth jumps were slow and completely without power. I had no energy so just went through the motions to get the workout over with. Still recovering from the trip, I guess. Hopefully better diet + continued good sleep will mean better workouts the rest of the week and beyond. Sheesh.

weird, seems reasonable. why do you think you were having such a hard time with the runs?

it is in the animal thread. dynamo put it there.

first, just noticed truth about quickness. lol.

second, why get all fancy with blocks? stick with the plan you set up for your gpp block until you stop making gains. which, if you're eating a lot, could be a long time.

For the upper body training, I have no idea what to do. I am trying to get as strong and BIG as possible over my 8-10 strength block

then what to do is to lift heavy, moderate reps, and eat a lot. you know the exercises already.