Adarq.org

Fri 4:30pm
April 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1 x1
315 x1

Calf Raise - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20 x20 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 75lb x10 x10 - machine at work gym full stacked at 150

Standing Vertical Jumps
Loaded with Resets
- 50lb x4 x4 x4

* 9:00am-2:30pm sleep. 3rd day with incomplete sleep. 405x1 did not feel heavy but my form did not feel right. tried another 405x1 and it felt the same way.  stopped there. i'm fatigued badly right now as the 315x1 cooldown rep felt more like 365.
* calf raises still feeling boss. sets 1-3 felt so easy. reps 18-20 of set 4 became annoyingly painfull.
* squats suck so i had to use some energy into something else - did SVJs holding 25lb plate on each hand. jumps felt alright. i can do more of these for conditioning/jump peaking when i feel like switching to more volumes of speed work again.
* did the one hand cable rows on the lifefitness machine with 150 selectorized max (75lb effective).  trainer commented that this motion is really good for core work. never thought about it this way but i do feel stonger on sets where i take 3-5mins before pulling with the other hand. must be the core getting tired a bit from pulling 100lb x10s. not going to lie - these cable rows are the only exercise that gets me breathing hard. calf raises and dips got nothing on these.

--------------------------------------------------------------------------

Wed 5:00am
April 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 7x45 x20 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10 x10
- 80 x10

* squats still felt very strong even with all the 425 volumes lately. did the morning workout very early because i forced a 10:30pm-2:30am sleep. i will get my long sleep today at 9:30-5:30pm.
* single arm rows using the cable machine is consistent now at strict x10 reps. this is the full stack (200). i tested the effective resistance of the machine a long time ago - the 200lb full stack balanced with a 100lb dumbell. was surprised that i got another straight x10 reps on the second set. i went down to 80lbs to see if my form was solid. the 80 and 100 full ROM were the same.
* will only go 440x1 top set this afternoon (if i feel strong). i will not get my sleep until 8:30am tmrw.

--------------------------------------------------------------------------

Wed 4:30pm
April 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1 x1 x1 x1
315 x1 x1

Calf Raise - 45 Deg Seated Sled
Paused reps top/bottom holds
- 4x45 x20 x20

* sleep did not work as planned - 9:30am-2:30pm only. 405x1s were not so bad, but they did not feel lighter as i do more singles. stopped there to give myself some recovery time.

why do u eat like 800 grams of protein a day?  you are not this guy:

why do you just get a GF and do more productive things.. instead of making retarded comments on everything including on my journal.

 

workout before a manual job is all right.

just keep in mind that fatigued muscles + lots or repetitive lifting (stocking mechandise in your case), is a good combo for tearing or straining ligaments/tendons.

Sat 4:00pm
Mar 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1 x1 x1 x1
315 x1 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x10 x10 x10 x10
- 6x45 x20 x20

Dips
Paused Reps, Top / Bottom Holds
BW x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

* strong breakfast at 8:00am. slept 8:30-3:00pm. food cannot replace the lack of sleep. 405s felt the same as yesterday. not a problem but did not feel lighter as i do more singles.

--------------------------------------------------------------------------

// second workout skipped - work nights

Thur 5:00pm
Mar 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1 x1
440 x1
405 x1
315 x1

Calf Raise - Seated Donkey Sled
Paused reps top/bottom holds
- 4X45 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

--------------------------------------------------------------------------

// second workout skipped - work nights

Tue 8:30am
Mar 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8X45 x10 x10
- 6X45 x20

Single Hand Cable Rows
Paused Reps, Top / Bottom Holds
100lb x10 | 8.2

* was able to recover from yesterdays backoff 425s/405s.

--------------------------------------------------------------------------

Tue 4:00pm
Mar 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
Submax Volumes Goal 425s BW 198
315 x1
365 x1
405 x1
440 x1
425 x1
405 x1 x1 x1 x1

Calf Raise - 45 Deg Donkey Seated Sled
Paused reps top/bottom holds
- 4X45 x20 x20

Chins
Paused Reps, Top / Bottom Holds
BW x10

* first single of the 425 following the 440 felt heavier than usual. will burn out if i forced another 425x1. just did the 405s. no problem getting 4 singles. my calves are getting thicker with these 20 straight reps. it takes me ~ 60-65 secs to complete 20 paused reps calf raises. reps 18-20 is not comfortable at all. still strict pauses, just painfull at that point.

 

130308 Vertical Jump Mast off Season Phs1 W2D1
130311 Vertical Jump Mast off Season Phs1 W2D3
130313 Vertical Jump Mast off Season Phs1 W3 (pure jump at court)
130315 Vertical Jump Mast off Season Phs1 W3D1

Just saw a notice: The gym in the office will be shut down from May - Aug
 

for 3 months...I decided to Stop this Off season Routine (Pure plyometric/jumping). and get back to In Season (Weighted Plyo, Explosive Squat and Oly lift).
I will be visiting Canada in June for 3 weeks as well.  There will be planty of Gym-less weightless training in the months to come.  So better lift as much as I can now.


130318  Vertical Jump Mast In Season Phs1 W1D1
DeadLift
135lbs 2x5
201lbs 1x5
291lbs 4x4

Travelling Lunge
100lbs 5x6

Single leg Hyper
BW 2x3
25lbs 3x3

Paused Squat
135lbs 5x3

Reactive Split Squat
75lbs 4x4

130322  Vertical Jump Mast In Season Phs1 W1D3
Paused Squat
45lbs 1x10
135lbs 1x3
155lbs 5x3

React Squat
199lbs 5x3

Plyo Lunge
30lbs 4x5

Box jump
4x5

Single Leg Box Jump
4x5

120325 Lunch Jump Session
Not much improvement.... Body feel stiff, especially neck and shoulder...
may be swiming can losen me up... trying to research online to see if swiming can enhance preformance in sport.

entropy who looks like he can't lift anything to save his life.. is stronger than you.
raptor.. who is always broken somewhere and is uncomfortable with anything with a barbell.. is stronger than you.

these guys are at 6 feet plus.

i'm your height but my standing reach is that of a 6 footer.
what you lucked out in body structure.. you have to make it up by getting so much stronger. you are doing it wrong.

swimming will improve your performance in swimming.