Adarq.org

This weather absolutely sucks. Cold drizzle. Ugh. Anyways, after a loooong week at work I could not wait to get to the gym. I haven't been sleeping well the past few days and I was pretty sore from Wednesday (although not as much as I thought I'd be), but my energy was pretty good. Here's what I did:
warm up x5

• jump rope -- alternating two feet, LRLR, LLRR, double unders, whatever
• lower body mobility move
• upper body mobility move

Note: Liked this warm up.

Work

• Depth jump 3x5x18"
• Front squat 3x5x200
• OHP 5x100, 5x95, 5x100 -- first set sucked, dropped weight and someone in the gym helped fix my grip, last set was pretty easy...turns out my grip was really wrong

Also through in various chin-ups and pull-ups during rest periods and after the OHPs.

Strech x10mins

This whole thing felt great, I'm in a fantastic mood right now despite work, the weather, the fact that I have to wake up at the asscrack of dawn tomorrow. Have a great weekend people.

Also, I love that the "related videos" are all of babies.  ???

Was rushed last night for several reasons, so basically warmed up and then did weights, no plyos or cardio. Realized that maybe I should let my work capacity build a little before I try to add other crap. I'll see how Friday goes with the DOMS and whatnot, and hopefully I'll be less rushed then. Anyway, here's what I did (work sets only for weights):

warm-up

• jog to gym x8 minutes
• blow on hands because suddenly it's 40 degrees outside xa lot
• mobility drills

weights

• front squat 3x5x195
• bench 3x5x150
• dead lift 1x5x270

stretch

  WOW!

For anyone who's interested in learning some of the basic bodyweight strength skills that the guy does in that video, check out Jimmy Bathurst's site http://beastskills.com. He's strong as hell, although not like that guy, and a cool guy, too (works and trains at my gym in DC).

Hey, here are a few videos. Any comments regarding form would be appreciated. The vertical was taken after I lifted and I know at least the first swing there is wack. I'm mostly looking for help on the jump itself. Thanks!

Front squat:
http://www.youtube.com/watch?v=lH0V5GNp38I

Back squat:
http://www.youtube.com/watch?v=7kz2-hIW6y4

Dead lift:
http://www.youtube.com/watch?v=9fb34lJ5y9Q

Standing vertical:
http://www.youtube.com/watch?v=g_ndStqEy5k

Now that I think about it, I should take some video and see what my low back is doing on front and back squats at depth. My self-awareness isn't too hot in the hips (part of what the Feldenkrais is for). Anyhow, if it looks like I'm not rounding too much with back squats, I may just switch to those. On the other hand, why not front squat 3x/week?

Speaking of Feldenkrais, holy crap, it's awesome. The new-agey aspect is annoying but I just feel myself clicking with myself (make sense?) as each class goes on. The lesson we did wasn't as mind-blowing as some of the others I've done but still...pretty cool.

Light workout again last night.

Shoot hoops w/little brother x20 minutes. God I wish I was 6'3"...

Warm-up
Row x5 minutes @2:12 pace
Hip/t-spine/shoulder drills...I need to get back to doing a routine of these; at the moment I'm just kind of making it up as I go along. Bad discipline
Jump rope x100 2 feet, x100 LRLR, x100 LLRRLLRR...I am shitty and out of practice at jumping rope. This will be a part of the routine from now on.

Strength/recovery
A1 trap-bar DL x5x225#
A2 pushups x15
A3 walking lunge x16x50# (2x25# db)
A4 inverted rows x10

Cardio/recovery
jog on treadmill x20 minutes @10min/mile pace, HR ~125...this was basically not work, just hadn't jogged in a while and the prospect of 20 minutes on the C2 made me want to die. I really need to find my iPod so that the LISS stuff isn't so freaking boring. Or I need to get some running shoes and run outside. Actually that's a nicer option given that the weather is cooling off. (In the gym I wear Vibram FiveFingers and I've run with them on concrete before. Not fun.)

Stretch
Normal stretches x8 minutes

Wednesday I'll go to Feldenkrais, Friday another light workout, then Sunday Feldenkrais and then SS Luke-style begins. Luke-style because I can't do power cleans so I'm doing depth jumps as my explosive exercise in Workout B, before the weight part. And I'm adding weighted chin-ups for a pull in place of the PCs. This will be the template (weights listed are work sets for the first two workouts; warm-up sets not included; I'm starting with 90% of my 1RMs for reference weights, i.e. conservatively):

Workout A

Warm-up

• light cardio
• mobility

Sprints x4-5 x10-15m
Plyos

• line hops front-back or side-side x3 x10s
• 1-2-3 jumps for height x2 x8 (two-footed...this will basically just be greasing the jumping groove

Strength

• Front squat x3x5x195#
• Bench press x3x5x150#
• Dead lift x1x5x270#

Workout B

Warm up same
Sprints x4-5 x20-25m...I need to see if I can find a bigger space for these cause I'd like to do 40s
Plyos

• single-leg on-box jumps x2x8 (4 each leg)
• depth jumps x3x5, starting @ 18" and getting 6" higher every 3 weeks

Strength

• Front squat x3x5x200#
• Overhead press x3x5x100#
• Chin-ups x3x5x25#

This will be MWF. LISS cardio will follow strength as a cool-down, in the 10-15 minute range at low intensity (HR~125). Then stretching and done. The SS novice template is 24 workouts, or 8 weeks. So next week through the first week of December. Any comments/suggestions are welcome, other than, "Dude, why the fuck do you change your mind all the time?"