Adarq.org

right on, that makes sense. guess i'll keep plugging away...

tonight:

WEIGHT: ???
SORENESS: hamstrings
ACHES/INJURIES: quads tight but not painful, left shoulder
MENTAL STATE: very tired

- warm up

- jumps x some
extremely bad. slow, low, most failed. shoulder bothering me but it does seem to warm up and bother me less after a few jumps.

- shoulder stabilization stuff
-- rear delt flyes 12.5s x 10,10
-- swiss ball walk outs x 5,5
-- bent elbow band rotations x a bunch

so tired. will try to sleep better tonight and do more tomorrow. i was surprised to see the court empty today, wasn't expecting to get to jump at all. maybe basketball leagues are on hiatus and it'll be open again tomorrow.

- stretch

- SMR quads, hamstrings, glutes, t-spine

Maybe you should give yourself a few days off, or do low volume stuff at submaximal intensities.

i just had a few days off. think i just slept badly the night before last and had a long day at work. feeling better today, although my legs do feel kind of heavy... i'll go to the gym later and see what i can do.

took raptor's advice for the most part.

WEIGHT: 175
SORENESS: none but legs still felt a little dead
ACHES/INJURIES: left shoulder, low back a little throughout the day
MENTAL STATE: okay

- warm up
extended stretching, primarily for hips but also a bunch of gentle hanging from the pull up bar with my feet on the ground, moving my shoulders around and easing in and out. turns out i can make my shoulder more limber and less painful by warming it up a lot and stretching. WHO KNEW?!??!

- leg lowers x 10,10

- SL glute thrust x 20,20

- SL hip flexor lift @3s pause x 20,20

- SL RDL bw x 10,10

- bench 225 x 5,5,4
FUCK FUCK FUCK FUCK i was sooooo close on the last rep. second set was really good, thought i had it in the bag. still a PR. 

- bunch of rows, mostly inverted with feet elevated

- hands-to-elbows plank x 10,10

- bent elbow band rotation sequence x 10/e

- shoot around x 10-15 mins

active recovery, i guess. so extremely blown about not hitting 225 x 5,5,5. laughed out loud after i racked the bar on the third set. the spotter was dumb, i'd failed plain and simple but he made me work for it to re-rack and was like "i barely touched it" afterward. he was trying to be nice but it's like, dude, that's not how you spot. i was all ready to take a break from benching, just stick to closed-chain BW stuff for a while. now i gotta try again. still not bad for not having benched in more than a week.

Well, at least we now know you had some reserve CNS available to try for a PR.

By the way - in the SL glute thrust, did you feel the hamstrings or lumbars or it was all glutes?

Nice. By the way - I'm reading through some overtraining stuff right now.

Gentlemen, this is an historic moment in the adarq.org history, with the positive votes that the above post will recieve, LBSS's reputation will exceed adarqui's.



PS : awesome about the jumps, +1 from me! 

thanks vag.

raptor, go to hell. 

left shoulder bothering me today a bit more than normal. no pain at rest but less pain-free ROM in external rotation. good to know.

i upvoted a bunch of adarq's posts to restore the natural balance of things. otherwise this weekend was a loss training wise but a huge gain fun/relaxation wise. one of my really good friends got married so there were tons of great friends in from out of town and we just had a blast. now i have a headache and a bit of nausea and am very tired. worth it.