Adarq.org

No idea yet, I just did it for the first time yesterday. Today, definitely not because I had back-to-back frisbee games, which went okay although my ankle was a bit, not sore, but more just kind of tired by the end. I'm going to rest tomorrow except maybe 7DVJC. Honestly I don't think it'll help my vert that much but it's something to try in place of the core circuit I'd been doing. I just read Andrew's article about SLRVJ, it was tight. After I finish 5/3/1 I'm going to switch to the movement efficiency focus with a strength component type scheme for a while and see how that pans out. Strength work would be maintenance for the big lifts and probably walking lunges alternating with step ups. My movement efficiency is just god-awful, as my jumping ability would suggest. So that makes sense.

Back to frisbee, we split our games today. I always forget how frustrating rec league is. We should have won our second game but many, many of my teammates think that they are god's gift to ultimate and have all the throws in the world, when in fact they are fat and slow and incompetent. I am the best player on my team (we have a 6-5 guy who can jump, which is just great, but he throws a lot of shit away), which is never a good sign to begin with, but at least I know my limitations. None of you would know what the hell I was talking about if I continued this rant, so I'm going to stop. At the end of the day, it's just rec, and it's indoor so I should care even less, but we had the second game in our grasp and pissed it away and I couldn't do shit about it because nobody would sub out even though they were gassed (indoor ultimate has wrestling tap-out style substitutions). Fucking retards. Okay, NOW I'll stop.

Roids roids roids roids. Roids roids roids roids roids. Roiiiids. Roiiiiids. Roiiiiids.

That makes more sense if you think of a church bell chiming out the time.

Warm up
usual
SVJs

Work
jump squat 2x3x95
squat 5x240 5x260 7x270 (felt meh)
superset x3

• DL warm up
• pushups x20

DL 5x305 (felt great)
7 day vertical jump cure exercises instead of core circuit

Cool down
stretch

So I basically got no sleep this past weekend and my ankle still isn't 100%. If either one of those things weren't true, I would work out today. Instead, I'm going to bed. Gonna get some sleep and then try to test the ankle out tomorrow night.

I turned my motherfucking ankle on the motherfucking pack ice. On the way to the gym. It's not that bad but enough that it tweaks when I walk and now I'm doing hot/cold and I got an ace bandage, too.

Workout today (such as it was):

foam roll legs (thoroughly)
spin on bike x10mins
stretch a bunch

Was too pissed to do core or anything.

Normal jumps will continue to be done after warm-ups and before anything else. Probably start to mix some SVJs in with the RVJs. I'm not going to plan for two days' rest because it'll happen against my will given how hectic my life is at the moment  The SVJ-mimicking jump squats (as opposed to slow eccentric) were plenty comfortable the other day, so I'm just going to go that route. Thanks again for the feedback.

Yeah, the snow was really cool when it happened cause I had like 3.5 days off work and, well, I like snow. But now there are five-foot-high mounds of dirty plowed snow on every street corner and once it starts to melt... yikes. Anyway, okay workout today. Hamstrings have been a bit sore from the SLRDLs.

Warm up
spin on bike x10 mins
usual (jump rope felt smoother than usual for some reason)

Work
bench 3x170, 3x180, 5x190
depth jump 4x3, lots of rest

Cool down
stretch

only problem is my left arm is tight, brachioradialis, can't straighten it after w/o

http://www.triggerpointbook.com/