Adarq.org

And believe in yourself, like scooby.

Oh... did I... well, nevermind...

WEIGHT: 176
SORENESS: right lat
ACHES/INJURIES: some lower back tightness, but only on twisting movements, e.g., loading and unloading plates
MENTAL STATE: tired, unmotivated

- warm up
extra long

- jump squat 30 x 3,3

- SVJ x 5
submax on first three, tried a couple higher-effort (i'm not close to capable of ME today) and it was just brutal. same height as the submax, ~24.

- high bar squat 275 x 3,3
heaviest sets ever done HB. weight was not challenging but i'm out of it.

- OHP warm up

- pull up x 7,7,6

will stretch after making dinner.

Very nice on the 275x3... see where a 5RM is if the form is good enough to allow it.

thanks. but again, i was exhausted yesterday. had i been fully awake i could have gotten...i dunno, 8 reps maybe with 275. form is not an issue, these were very deep and solid. did at least a few of the reps paused. bar comfort across the traps/shoulders still problematic but less so.

also i did a few very light sets of front squats during the normal squat warm up, up to 95 i think. shoulder and wrist mobility were fine until i tried with 135. something else to work on in the background.

I would love to see your highbar squats.. your squats were already very pretty, would be interesting to see how they look with hb mechanics. Also, i think I remember reading you had problems with shoulders from low bar squats. The initial discomfort of the hb/fs quickly goes away once wolf's law kicks in, so hang in there, it wont take long before you have a pain free comfortably squat rack, esp compared to low bar.

the elbow pain you're thinking of was from doing dips with wack form, not from squatting. it did manifest during squatting, though. LB squat is very comfortable top to bottom.

Sprinting and bounding?

We have ourselves a winner! Finally doing elastic work!

yikes loopie! mine wasn't that bad, or at least i hope not. anyway, followed through on my elastic work today. good for me.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: stitches in left thumb, can't fully open and or extend thumb; right shoulder from the tetanus shot
MENTAL STATE: high motivation, uncertain

- warm up
did some 60m repeats. right knee a little tight/weird below kneecap but it went away.

- DL bound 15y x 4
i bet this was actually less than 15y. got each set after the first in fewer than six reps (sixth rep passed the marker). that'd be just over 9' per bound, which seems unlikely.

- SL bound for height 15y x 4
awkward.

- standing sprint 15y x 4
slow.

- interval sprint 120+120+120+120

- stretch

everything submax, done barefoot until the standing sprints and then in racing flats. grass was pretty bumpy/uneven. could not have done ME even on a good day for fear of ankle twist.

WEIGHT: ???
SORENESS: upper calves
ACHES/INJURIES: stitches in left thumb, can't fully open and or extend thumb; right shoulder from the tetanus shot; right armpit lymph node is swollen and painful (??)
MENTAL STATE: weirded out by the boston thing, pissed at my injured thumb, motivated to get SOME kind of work done

- fartlek x 3 miles
~35 minutes, mostly very slow jogging and walking with several sprints of 15-30m and a tiny bit of fast jogging. felt good although it's not an ideal way to work out by any means. did manage to check out the fields i was looking at online. the new turf one is supposed to be lit at night but is not. that sucks. guess i'll have to wait until the sun stays out longer to take advantage there. ran a little ways longer to see if the high school over there (dunbar) has a functioning field but i didn't see one. maybe they play somewhere else? they're a powerhouse, vernon davis went there among others, so they must have a nice field. but not along the sides i ran on. there's also a rec center on the route i ran that has an indoor bball court. will need to check that out at some point soon, as well. don't know why i didn't think of public rec facilities earlier. dumb.

- stretch

Both workouts look pretty good.  The track workout might be a little light in the number of jumps, but best to start with less bounding volume than too much.  As you adjust and adapt and get more coordinated you can add in things like standing triple jump, single leg bounding, for now it seems great.   The weight work seems like exactly the workout for an athlete I would prescribe: full body, simple, one squat and one dynamic move.  Low volume means it can even be done in season.   

Only concern I would have is are these workouts consecutive on the same day?  I am a huge proponent of tempo work (by 800m I assume you mean 4x200 or something [ not an 800m run] ) and circuit type training for GPP and body-composition... But make sure that if you do either you don't follow it with much immediately after.    As you get into better shape and have hard tempo days (say 3x4x150m ) you won't want to do much but lay day and go to sleep after ward... so best not to even plan to get lifting in immediately after.

modeled on T0ddday's recommendation from a while back. thoughts? will not be able to start the gym workouts until after i get my stitches out (hopefully saturday). if i do manage to find court access, i'll do something similar to workout A but with DLRVJ after broad jumps, and shorter sprints for obvious reasons. 

WORKOUT A - TRACK/COURT

- dynamic warmup, leg swings, fast leg, skips, strides, submax SL jumps/bounds for practice
- measured overhead backward shot tosses x 10

- 4 standing broad jumps (consecutive, with reset)
- 2-3 x 4 DL bounds
- ME SLRVJ (3 step, 6 step) x 10-12

- ME sprint 3 x 60m
- (OPTIONAL) tempo work, start at ~800m

WORKOUT B - GYM

- warmup
- snatch 2-3 x 2-3
- HB squat x 3; 2 x 5 @ 80%
- OHP 2 x 8
- pull ups x 30 (broken up however, add reps once i get it in 4 sets)

- circuit x 3
-- hyper x 8
-- calf raise x 10
-- abs x 10-20

- SVJ x 10
- DLRVJ x 10 (if space in the gym)