Adarq.org

WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: chest cold
MENTAL STATE: good

- warm up

- avishek depth jumps x 5

- one-step RVJ x 8

- squat
basically the only dude in my current gym who seems halfway qualified to give people advice on training commented on my warm up set with 225 that my right shoulder was dipping in the hole. i asked him to tape me, and while i'm not as uneven with the bar because i was thinking about it, you can clearly see me rotating in the hole to get deeper. left hip is def more tight and i'm paying for that. not good, must fix. nothing feels out of whack, but that's bad because it means some lower back shit could sneak up on me. need to get right with squatting again.

phone is being annoying but i'll put the vid up when i can get it on yt.

- deep paused squats 225 x 3,3,3

- deep long-pause squats (~5s pause) 135 x 3,3,3

- superset x 2
-- DB OHP 50s x 7,5
-- pull up +15 x 7,5

- superset x 2
-- inverted row x 10
-- hands-to-elbows x 10

- stretch

interesting.

^^^getting down in weight is not to be underestimated. witness the success, for a time, of adarq's athletic anorexia quest. i'm pretty lean but i wonder if a dedicated cut wouldn't have me jumping higher, or if the cost isn't worth it.

it is cold as buhjeezus outside. reminds me of college.

WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: a little distracted

- warm up

- SLRVJ x ~8

- one-step DLRVJ x ~10

- SVJ x 5

- squat MSEM 275 x 6

- squat 225 x 10
yeah man i'm all over the place. thinking too hard, feeling too hard. need to take my own advice from two days ago.

- superset x 2
-- DB OHP 50s x 8,5
-- pull up +15 x 8,5

- DB single leg RDL 35s x 10,10/leg

- stretch

WEIGHT: ???
SORENESS: low back a little
ACHES/INJURIES: none
MENTAL STATE: okay

- warm up
extended hip opening sequence, felt good. peroneals are really tight on my right leg.

- shoot around and jumps x 30 mins
had to leave because gay* dodgeball is renting out the gym on sunday afternoons now until march. good to know. nothing really ME but lots of drop-steps and SLRVJ. felt okay, shot was all over the place.

guess football isn't happening, i haven't seen anything about it since a couple days ago. oh well, probably for the best.

*literally, it's a league sponsored by a gay sports bar and made up almost completely, if not truly completely, of gay men.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: motivation extremely low

- warm up

- SVJ x 4
- depth jump x 4
- SVJ x 4
- drop-step RVJ x 6

- DB jump squat 25s x 3,3

- stretch

did not have it in me tonight. something off. feel crappy, frustrated, no idea how to get where i'm going. not sure why it hit today, i even had a really good day at work so it's not like that stress was getting me down. should be back tomorrow.

lol. sometimes you gotta take the low-hanging fruit. so to speak.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- SVJ, SLRVJ, DLRVJ x a bunch

- MSEM squat 300 x 3,3

- superset x 2
-- DB OHP 50s x 8,8
-- pull up +15 x 8,8
a couple of the reps a bit ugly but all full. going up 5 lbs next workout and will work back up to 8s.

- superset x 2
-- plank x 30s
-- advanced glute bridge 3s holds x 10

- stretch

better than yesterday. going to NYC on saturday, just for a night. my cousin wrote a play that's getting produced at the atlantic theater, so i'm going to see it. looking forward to it. plus my brother is about to move to new haven from brooklyn so it's a chance for a last hurrah at his place in bed-stuy.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: head
MENTAL STATE: good

- warm up

- rest of workout

didn't plan to work out today but i had a persistent bad headache so left work early. thought i could warm my way up out of it at the gym. i was wrong.

alright so adarq had some advice for me, as i mentioned. a few things:

- more DLRVJ
- more squatting
-- consider LTMP*, maybe in conjunction with MSEM
-- consider MEBM once per week
- some reactivity/power accessory work for shoulder power and power in triple extension
- keep post-jumping weight room work brief because of sneaky CNS fatigue

basically, i responded okay to the FIF workout frequency, but it didn't necessarily give me the best bang for the buck in terms of exercise prescription. i need to be stronger, and i need to be better AT JUMPING.

i'm still trying to figure out how to turn that into a weekly schedule. one thing i should definitely do is get back to early bed/early wakeup. jumping before work is much easier than after because the gym is generally free before 7:30 AM. i tried it before and my problem was bedtime discipline. but if i'm in bed by 11 i can make it work. on that note, i'm going to bed.

*good excuse to go read this vintage adarq.org post: http://www.adarq.org/performance-training-blog/length-tension-motor-pool-sessions-(ltmp-sessions)/