Adarq.org

BW: 84.7kg
Activity: 6500
Misc: None
Diet Compliance: 2/65

Did eat clean yesterday. I maybe a little more bread but that's better than icecream. So gna try to put together another 2 week period of unbroken compliance. With the one refeed after volume squat day per week. or 8 day week.. haha.

should post the vert vid you posted on IG .. that was a pretty sick jump.

Thanks. Link.

The shoes im wearing there are adidas crazy light boost's which are shit for jumping in because they're heavy and bulky but great for training in because of the boost cushioning. I will prob jump higher in Kobes on hardwood as opposed to the rubber gym floor. Plus with a better windup will gain a little from that. But dont feel ready to jump on a court just yet, too out of shape, whale like. i am afraid i'll barely touch the rim and lose confidence. Maybe later down the line. For now im ok jumping in the gym at 88kg. Getting that up to 90kg will be an exciting milestone on the gym scales.

---

Feel suprisingly unsore today. Was expecting way worse but thankfully my new program is starting to feel right. The only hitch was the chinups torched my core a bit and i was wondering if it would kill heavy squats but it didnt thankfully. I need more ab work in any case so i wont stop doing them.

---

BW: 85.2kg
Activity:
Misc:
Diet Compliance: 2/67

Maybe i could lean out a little and stay at 85kg before pushing for 87.5kg though. Im kinda chubby now :/

BW: 85.6kg (PR!)
Activity: 9000 (good)
Misc: Adductors
Diet Compliance: 1/67 (new week new me)

---

Recovery BS 6x70, 6x90, 6x90
OHP 6x2x62.5(PR), 4x57.5, 4x55, 5x55
Chinup 5x95(PR;+6.25kg), 5x94(+5kg), 5x94(+5kg)
Seated DB OHP 3x10x20(PR)
Jump rope

Notes:
The rust came off as i went thru the workout. Felt pretty fresh on the jump rope. But i didnt try doing a full on jump workout, that wud wreck me for weds heavy squats and proper jump session. I may have overdone the OHP volume, we'll see how it goes

---

The best things about my new gym are the 24hr access and the equipment, but they're only just enough to overcome the proliferation of gym-bro's. So many gym-bro's at these places...There's also a PT there who is just abysmal, spends more time on his phone than supervising his clients. One time I was there he was training a guy on squats and was loading the bar up way too much. The PT is on his phone while the clients walks 130kgs out, shaking so much he looks like he's about to blast off into orbit, does three half-squats and nearly falls over backwards on the last rep, just managed to save it. PT comes over: "How were those mate??" "Yeah good mate".

we should make a thread for these stories. my least favourite is how people do rack pulls (or whatever they are) in the racks by dropping hte bar onto the safety pins. Yea go on just permanently bend the bar for your ego. Not talking about huge weights either like always around 80-140kg. just why?

Ok this is the sort of program im envisioning (will test to see if it's workable in real life!)

EOD training with no recognition of the 7 day week.

Day 1: Volume squats
Day 2: Rest
Day 3: Light recovery squats, volume OHP (barbell & seated DBs)
Day 4: Rest
Day 5: Heavy squats, JUMPS (depth jumps and max attempt RVJs for PR), RDLs, Hill sprints, Back Extensions
Day 6: Rest
Day 7: Medium squats (to shake off cobwebs from heavy day), volume Bench(barbell paused variant and incline dbs)
Day 8: Rest

Repeat x forever.

---

I think if i can make this work, it will do wonders for me..

Meant to ask this for a while, but what is 'activity' measuring exactly? Kcals seems way high, and if it's steps, why not say steps?

yep steps! but like if i do jump rope or something it will still count something but they aren't technically steps. skips? so whatever it's calculating through the day, that's what im calling units of activity. it's just a magic number that comes out of the band which i use to measure my activity. I hit 9k today which is good for a rest day. kcal would be nice but theres no good way to measure that without using fancy lab things like doubly labelled water

Man I don't know how good you are at BBALL, and I believe you are still in your 20s, but with the strength and physique you have, you could certainly play professional BBALL outside of the USA, I'm not sure where you live. overseas pays really good too. i could NEVER play pro bball no matter how much i practice or how much bball iq, coordination, i have....

That would be a dream come true. But i think at 33 almost 34, it's unlikely to happen. Would be aamzing for sure!