Adarq.org

Has it really been almost 2 weeks since I've logged?

Life's been hectic, but managing to get some shorter sessions in 4-5 times a week over the last 2 weeks.  Been doing only 'low' type sessions, more of a gpp/get healthy phase.  Typical format has been:
warmup:  forward and backward marches, skips, hops, etc
banded running in place or some type of hop (mostly ankle bounces) for 30 sec, with either abs or pushups in between sets
upper body: hi rep shoulder/upper back/arm work
atg ankle exercise/tib raises/shoulder dislocates

feeling good, will stick to this basic format for another 2 weeks or so before I start to incorporate more 'hi' sessions with sprints/throws/jumps and heavier weights

BW has been holding steady at 178-181 every day

8/22/19

BW:  182.2

Workout:

Warmup: forward and backward marches, skips, hops, etc

Sprints:  buildups to 10 meter fly x 2

Hi/lo pogo jumps x 2 sets
Med ball chest passes x 2 sets
2/1 pogo jumps x 2 sets
Rotational med ball throws x 2 sets

Squat 2x2
Bench 2x3

ATG ankle exercise
Shoulder dislocates

Good workout today.  Achilles feeling better.  Sprints felt good, body not used to being at top speed.  Lots of room for improvement.  Jumps and throws felt good.  Getting coordination back for power exercises.  Squat and bench are just for general strength...nothing too heavy, just to get a stimulus

8/20/19

Haven't journaled much lately, workouts have been haphazard.  Taking a break from the ATG stuff, the KOT squats aggravated my knee, and I want to add in more jumping into my workouts.  Just ordered 'applied sprint training' by James Smith the other day.  About 1/4 of the way through it.  Good explanation of Charlie Francis type workouts, but it's a tough read.  Also just got 'speed strength' by Joel Smith, gonna start on that one next.

I really need to focus on my lower leg (foot/ankle/calf) strength and elasticity, aerobic conditioning and shoulder health.  Started a high/low type set up yesterday, so we'll see how it goes.

BW:  didn't weigh

Workout 1:

Warmup:  marches, skips, high knees....forward and backward

Was planning on a few short sprints afterward, but achilles felt tight, so did some ~30 meter buildups instead

Hi/lo pogo jumps
Med ball chest pass
2/1 pogo jumps
Rotational med ball throws

Squat 3x2
Incline Bench 3x3

ATG ankle exercise
Shoulder dislocates

Workout 2:

SL stand
ISO pushup
ISO BSS
Scap pullup
ISO calf

Workout 2:

ISO calf top position
Eccentric calf
Depth drops
ATG ankle exercise
Shoulder dislocates
Face pulls
Incline db curl

8/9/19

BW:  174.2

Lost a ton yesterday.  Mostly water and glycogen I'm sure.  Gonna continue the fast til around 12 today, which would be right at 40 hours.  Nice little reset, and wasn't hard to do.

Workout:

Stretching

A.  Calf stretch x 3 mins ea leg
B.  Elephant walk til feel loose
C.  Couch stretch x 3 mins ea leg
D.  Pigeon stretch x 3 mins ea leg
E.  Wall middle split x 3 mins
F.  Seated pancake x 3 mins

8/8/19

BW:  181.4

Workout:

Reverse sled, 3x150 meters
Patrick step up, 4 in box, 45x20, 75x20, 95x20
Single leg RDL, 20x10, 10, 10

Left shoulder a little aggravated today.  I think it's from the cuban press yesterday, will take that out of the rotation for now. 
I totally miscalculated the area that I have in my backyard to do sled work.  It's only around 10-11 meters, so I did 15 trips today to hit my 150 meters.  Legs and lungs were on fire.  Right ankle strength is coming back, but tightness is still there.  The step-ups weren't bad at all, will push the weight next time I do them.
Was supposed to do SL back extensions, but don't have a way to set that up at home so I subbed the RDL's.

8/7/19

BW:  181.0 (amazing what my weight will get down to when I don't eat like an asshole!).  175-178 lbs is a good spot for me where weight loss starts to level off.  I'm thinking 170 is a good weight for me though...should be able to hit that in the next week or so

Workout 1:

SL jumps x 30 total.  Rest 30 sec - 1 min between each jump.

I did 2 jumps off of right leg for every 1 off of left leg to balance out.  Jumps were terrible.  I've never been a 1 leg jumper.  But it's encouraging....I realize that the work I put in will lead to good adaptations over time.  Ankle feels great.  Achilles on both legs felt tight beforehand, so I did an extended warm-up of marches, skips, ankle dribbling, etc to get the blood flow going.