Adarq.org

Took it niiiice and easy again today, then went to the pool

warm up
mobility
shoulder prehab

bench x5x155
BOR x8x135
JR 30/30 x6

stretch
foam roll

Word. So comparatively low-volume DLRVJs (three or four step approach), just to practice the movement, plus DJs and then REA squats and jump squats, alternating. See how it works for a couple of months and then adjust from there. Schedule will change once summer league ends, anyway.

Sunday would roughly be:

Warm up
mobility/calisthenics
sprints x 200-250 total yards
DLRVJ x 15-30 total reps (alternate with sprints; if they feel good, do more, if they feel sluggish, do fewer)
walk to gym
DJ ~2x10
REA squat ~4x3
squat (heavy) 5-6 total reps
BSS/step up (light) 20-25 total reps
jump rope x10-15 mins (start simple and add complexity as I get less shitty at it)
stretch

Monday would roughly be:

warm up
mobility
shoulder prehab
bench 3x5 OR press 3x5
rows 3x5-8 OR weighted pullups 3x5
jump rope x15-20 mins
stretch

If the Thursday game is at 7, the workout would roughly be:

warm up
sprints x100-200 total yards
DLRVJ x10-15 total reps
DJ 3x5
rest
game
stretch

If the Thursday game is at 8:30, I can usually make it to the gym beforehand, so the workout would roughly be:

warm up
DLRVJ x15-30 total reps
DJ 3x5
jump squat ~4x3
light stretch
rest/travel to game/eat something
game
stretch

Tuesday's still just the game. Wednesday and Friday are still full rest or really light cardio days (like a long walk or easy jog), with one being a real full rest. We may end up doing team runs on Wednesdays. Saturday is still just practice. Of course, life gets in the way but, given my tendency to jump all over the place, the most important thing is to try to be as consistent as possible and just stick with the plan. In case you couldn't tell I like making plans, I just have a hard time sticking to them sometimes. I wonder how it was just my brother and not me that got diagnosed with ADD when we were little  

Also, just found out that all our games this summer will be on turf fields. High five!

It was hot and humid today. Like July or August. Blech.

jog 30mins @ easy pace, HR ~148-152
stretch

Hips felt super tight at the beginning, took a while to get loose.

Quote from: adarqui on May 27, 2010, 01:51:50 am

[01:50am] adarq: uhm
[01:50am] adarq: ok
[01:50am] adarq: i am shocked
[01:50am] adarq: im 158 right now
[01:51am] adarq: i ate an entire pizza + salad + 4 scoops of ice cream + 2 big glasses of soda + 1 glass water
[01:51am] adarq: what
[01:51am] adarq: the
[01:51am] adarq: fuck

Skinny ass. Im only 112 now 

Man, you think you're skinny, I'm only 75 haha. Was up around 77 until I went to Afghanistan and had two weeks of, um, "loose movements."

Also, made it to the gym today. Kept everything super easy, felt decent. Tried to record my squats but the idiot at the gym who volunteered to push record pushed it twice and the beginning and then again at the end. So I have footage of my getting under the bar and taking one step out, and then walking back to the camera after re-racking the bar. Haha.

Warm up
JR 30/30 x3
mobility

Work
low box ankle hops 2x10
DLRVJ 2x5, 20s between reps, 3 mins between sets -- only the last two or three of these felt halfway decent
squat 3x5x225

Cool down
stretch

Just signed up for summer league ultimate. Enough of the participants are regionals/nationals level (and even a worlds player here and there) to make things interesting, but my schedule for the summer changes a little bit. I can still make progress on my vert with the 1-2 games plus practice per week because the games are not super intense and usually there are plenty of subs so they shouldn't be too draining. Thinking medium-term, if I end up getting surgery in the fall (end of October?), that'll push me back even farther. But coming back from that I will focus on nothing other than rehab and then regaining whatever I have by then, then building from there. No ultimate for at least five or six months.

It's funny, I love ultimate but it's definitely postponing achieving my goal, which is kind of discouraging. Life, she is a bitch.

Here's what I think my weeks ought to look like starting the third week of June and going through the first week of August:

Sunday lower body: sprints + jumps + jump squats/heavy squats/light unilaterals + light conditioning (e.g. jump rope)
Monday upper body: bench/press/rows/pull-ups + core + light conditioning (e.g. jump rope)
Tuesday game
Wednesday lower body: jumps + jump squats/moderate squats
Thursday game
Friday rest
Saturday practice

A couple of those weeks will have tournaments on the weekend; in the case I'll just drop the Sunday workout, obviously. Starting today with the plan I set up the other day, I'll build my strength back up to a reasonable place and then the second week of August I'll do week of MSEM squats. And the third week of August will be spent at the beach, so that will be a rest week. Probably jog some, kayak some, play a bit of tennis, but nothing intense at all. When I get back, re-test.

Heavy will be 2-3x2-3; moderate will be 3-5x3-5 just to keep the groove, not pushing weights too much; light will be 2-3x8-10. Foam rolling most days, too, and joint circles in the morning. They feel good.

Also, I just got Lyle's new book Applied Nutrition for Mixed Sports. Super sweet. Time to renew my diet tracking to make sure I'm getting enough protein and veggies. Calories usually take care of themselves, but I need to make sure I'm up over 170g of protein per day.

Holy shitballs, that's a long article. Too long for me to read. Here's all you need to know to know that 8x8 or any other universal prescription for water intake is total bullshit: that means that me, a 165-170 pound moderately active male, my 115 pound mostly sedentary (mostly  ) girlfriend and my 100 pound hyperactive grandmother should drink the same amount of water in a day. Water intake is like anything, it depends on the individual. You should drink enough water that you're not thirsty but peeing normally. The end.