Adarq.org

- SubT 10 x 3 mins
-- warm up
-- intervals @ 4:03-4:15 w/ 60-75s walking rest
-- cool down
just had to rest a little longer after one of the later reps. uphill/downhill splits pronounced and i overdid one. 4:03 is technically too fast but that rep happened to be all downhill so whatever.

- run 56:34, 10.43 km
warm and pleasant again, low humidity.

- SubT 5 x 1500m
-- warm up
-- intervals @ 4:16-21 w/60-75s walking rest
-- cool down
a little warmer but not hot. stayed SubT the whole time, good. pretty tired today, did not sleep well last night.

Workout 108B (bench main lift):

Bench press: 20x5, 20x5, 50x5, 60x3, 70x6, 65x6, 60x6
Zercher foward lunges (each leg): barx10, 40x8, 60x5, 60x5
Landmine press: barx8, bar+25x6, bar+15x10
V-grip pulls to chest (single arm): 32x10, 40x8
Pallof press: 3 small plates x 10 (each side), 3 small plates x 10 (each side)
Seated calf raises: 20x10, 40x10, 40x10

Time of workout: 21:25-22:15
Workout duration: 50 min
Exhaustion level: 7/10
Bodyweight: 88.8 kg
Rating: Great

Comments: Felt surprisingly strong. Did 6 reps with 70 on the bench press but I just worry that the bar wasn't 20 kg (some bars seem heavier and thicker than others). Still, I will take it. Also felt great doing the Zercher lunges - for some reason these make me feel super strong and super weak at the same time. The legs feel "recruited" in a great way after them but at the same time I'm tired and weak from the effort.

How could i forget him. He’s the real OG of vert training

Cant believe that for 90% of 2 foot jumpers, 90% of their training for the first few years comes down to “increase your squat:bw ratio and practice your jumps a few times a week.” But it took a lot of reading to get to that conclusion

But bro T-Dub never touch a weight I want to jump like him