Adarq.org

meant to work out yesterday but did not because of work + jet lag + talking to my ex for the first time since june. some emotional shit.

today morning:

- warm up

- hip thrust x 10,10,10

- goblet squat 22kg x 10,10,10

- SL pogo x 8,8,8/leg

- superset x 10
-- DB swing 16kg x 10
-- chin/pull up x 3
-- push up x 3

- stretch

for warm up ran 1.61km in 8:24. glory be i'm out of shape, this wasn't hard but it wasn't super easy. we'll see how much exercise i can get on the road this week. it's easy in dushanbe but out in the sticks i'm not sure what the conditions will be (e.g. even whether i'll have my own room). if i can get workouts in they'll be combos of light plyos and bw conditioning. i know i already said that, just reinforcing it for myself.

today evening:

- run 1.61km in 10:00

- stretch

just to take up time, get HR up a little, and get warm enough to stretch. and stretch.

meant to mention that my diet on the road trip was absolute garbage. that's for three reasons:
1. can't eat raw veggies or fruit or i will get the shits. got 'em the first day anyway, i think from a peeled apple.
2. people just eat a ton of carbs here and often with a lot of oil. a standard dish is rice and shredded carrots in a fuckton of cottonseed oil.
3. protein is spare, if there is meat it's often gross.

back in dushanbe it's easier to eat okay. at least i can get salads in the hotel and meat that i know has been butchered properly.

also, feeling out of shape after a week of no exercise and bad food and reading adarq's slow move back toward jumping has made me think i should do a work capacity/reactivity-type block where i build up a lot more volume of basketball-ish conditioning (continuous layups, basically), some running, and high-rep supplemental jumping in addition to jumping sessions. that and get my sleep and diet back on point. if i can start to get to bed at a reasonable time then i can use the mornings for conditioning; i am no good at ME stuff until at least mid-day but i that doesn't mean i can't work early.

today morning (fasted, had not eaten since lunch yesterday):

WEIGHT: ???
SORENESS: hamstrings a little
ACHES/INJURIES: none
MENTAL STATE: very sad about michigan, otherwise good

- warm up
jog x 0.8km @ 11.5kph, joint circles, leg swings, SL standing reverse hyper ISOs

- run 90/60 @ 16.5kph x 2
too hard, meant to do more intervals but need to be less ambitious with the speed.

today afternoon (to be completed):
- warm up
jog x 0.8km

- depth jumps @12" x 5,5

- SL pogo x 8,8/leg

- MR half tuck x 20,20

- SL hip thrust x 15/leg

- hip thrust ISO x 60s

- stretch

today evening:
- stretch

DIET
breakfast: veggie omelet with cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: cheeseburger, water, a couple of french fries
dinner: three different kinds of salad, rice with beets, some ground beef kebab, sweet lassi

WEIGHT: ???
SORENESS: hamstrings a little, biceps
ACHES/INJURIES: right knee (?)
MENTAL STATE: good

- warm up

- ME SVJ x 5,5

- SL pogo x 10,10,10/leg

- DL front-to-back line hop x 20,20

- DL side-to-side line hop x 20,20

later:

- extended stretching quads/hamstrings/external hip

DIET
breakfast: breakfast: veggie omelet no cheese, glass of fresh-squeezed OJ, two cups coffee, small bowl of granola with dried fruit and strawberry yogurt
lunch: lagman (beef noodle soup with veggies), ground beef kebab, mashed potatoes and some other kind of grain/bean thing that i could not identify, beef samosa with toasted sesame seeds (delicious), tea
dinner: spaghetti alfredo with chicken, baba ghanoush, tabbouleh with pomegranate seeds, orange fanta

i've never done it by the month. i've gone through periods where i'll squat every time i'm in the gym as long as my body feels right. right now, being on a trip with no squatting possible, i'm kind of evaluating how much to do when i get back. it does seem to help my jumping, even semi-acutely. when i go a while without squatting jumping tends to suffer. not sure there's a causal link there, or if so what it is, but that's a pretty consistent observation i've made over the years.

i've never done it by the month. i've gone through periods where i'll squat every time i'm in the gym as long as my body feels right. right now, being on a trip with no squatting possible, i'm kind of evaluating how much to do when i get back. it does seem to help my jumping, even semi-acutely. when i go a while without squatting jumping tends to suffer. not sure there's a causal link there, or if so what it is, but that's a pretty consistent observation i've made over the years.

What do you think it is?  Losing strength when not squatting?  Or you think it's from the STIM/PAP effect of heavy squatting? 

2b is the most important for me, when regularly squatting I jump with much more confidence/aggression. Must be what kellyb calls the psycho factor.