ok bare with me i've been working on a few things for adarq.org.. #1 i went back through my own journal, tons of pages, analyzing what i was doing and correlating it with videos i have uploaded etc.. came up with tons of things i've been neglecting, which pisses me off.. anyway, we have a new way of journaling (an additional type of journaling) which will help to analyze our progress/training much better, i mean i've mentioned it before but even i was too lazy to do it which is pathetic.. lead by example.
1/11/2011
bw = 159
soreness = hamstrings a little
aches/injuries = right ankle (need to ice it more)
fatigue = high, 6 hours sleep
diet = protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
workout #1: jumps/dunks
- absolutely horrible, fatigued, ankle bugging, way too heavy
workout #2: interval conditioning + reactive + BW upper
- 2 hours
JR = jump rope
BMP = barbell mini pogo
BLSAH = barbell low squat ankle hops
NGPU = neutral grip pullup
- JR-200, JR-200, JR-200, JR-200, JR-200, JR-200, JR-200, JR-200,
- BMP45-100, BLSAH45-50, JR-200, BMP45-100, BLSAH45-50, JR-300, BMP45-100, BLSAH65-50, JR-400 (3min),
- BLSAH95-50 + JR-300, BLSAH95-50 + JR-300, BLSAH95-50 + JR-300, BLSAH95-50 + JR-300
- NGPU-10 + JR-300, NGPU-10 + JR-300, NGPU-8 + JR-200, NGPU-8 + JR-200, NGPU-8 + JR-200, JR-200, JR-200, JR-200
TOTAL JUMP ROPE REPS: 200 + 200 + 200 + 200 + 200 + 200 + 200 + 200 + 200 + 300 + 400 + 300 + 300 + 300 + 300 + 300 + 300 + 200 + 200 + 200 + 200 + 200 + 200
- 5500
workout #3: necessary
- S1: glute bridges: 70, 100, 100, 100
- S1: calf raises: 40, 50, 50, 50
eventually i'll try to get this automated.. but for now, doing it by hand is fine, doesn't take long actually.. 
http://www.adarq.org/forum/performance-training-blog/the-2011-blueprint-better-gains-through-improved-clarity/msg30597/#msg30597click that for an easy to copy & paste template, in the code block near the end.
ok so that's the template for now, which includes MY exercises.. i'll put that in a blog post etc soon but for now it's in my journal.. now here's my post that i will modify and update with every training update post.
ADARQ.ORG ADVANCED PROGRESS TRACKERPurpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.
How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.
CURRENT GOALS01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises
MAJOR PR'S/MILESTONESDAILY PHYSICAL & MENTAL STATEBODYWEIGHT (lbs)01/11/2011: 159
DIET01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
SORENESS01/11/2011: hamstrings a little
ACHES/INJURIES01/11/2011: right ankle (need to ice it more)
FATIGUE01/11/2011: high
SLEEP SCHEDULE THE PREVIOUS NIGHT01/11/2011: 6 hours (6:30am to 12:30pm)
ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)01/11/2011: iced right ankle for 20 minutes
STRETCHING AND MYOFASCIAL RELEASE01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
EXERCISES & SESSIONSJUMPS/DUNK SESSIONS01/11/2011: horrible, very fatigued
SQUATTINGBODYWEIGHT UPPER01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
GLUTE BRIDGES01/11/2011: bodyweight: 70, 100, 100, 100
CALF RAISES01/11/2011: bodyweight: 40, 50, 50, 50
WALKING LUNGESREACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
CONDITIONING01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
RECOVERYONE LINERS WITH EVERYTHING IN THEM1-LINE BW, DIET, ACHES/INJURIES, FATIGUE, SLEEP SCHEDULE, ANTI INFLAM, STRETCHING01/11/2011: {BW=159}, {DIET=protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake}, {ACHES/INJURIES=right ankle (need to ice it more)}, {FATIGUE=high}, {SLEEP SCHEDULE=6 hours (6:30am to 12:30pm)}, {ANTI INFLAM=iced right ankle for 20 minutes}, {STRETCHING=hamstrings very good, calfs lightly, stretching quads tomorrow}
1-LINE WORKOUTS01/11/2011: {WORKOUT-1=jumps/dunks, horrible, very fatigued}, {WORKOUT-2=2 hours, 5500 total jump rope reps, barbell reactive work, felt great}, {WORKOUT-3=- S1: glute bridges: 70, 100, 100, 100 + S1: calf raises: 40, 50, 50, 50}
