Adarq.org

Yes, had to join adarq.org running mania, even late lol.
Unfortunately, i got a really hard work week that made me lose a weight-lifting and a bball session. On the bright side, i got 2 weight and 1 running session that week and i still consider it a derailed one, that has to be progress!

Log from Saturday:

20 January 2018

Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none

PUSH-PRESS:
10@20kg
5@40kg ( +10 kg ) , ( -3 reps )
3@50kg ( +10 kg ) , ( -2 reps )
3@52,5kg ( +2.5 kg )
3@55kg
-Very nice.

RDL:
8@75kg ( +2.5 kg )
8@85kg ( +2.5 kg )
8@95kg ( +2.5 kg )
-Very nice.

DB LUNGES:
8 each leg @ 16kg each hand ( +2 kg per hand kg )
8 each leg @ 16kg each hand ( +2 kg per hand kg )
8 each leg @ 16kg each hand ( +2 kg per hand kg )
-Still easy.

DIPS:
12@BW
12@BW ( +2  reps )
12@BW ( +1  rep )
-Nice.

DEAD-HANG CHINUPS:
10@BW
LAT-PULLDOWN:
7@82kg
5@86kg
4@91kg
DEAD-HANG CHINUPS:
7@BW
-Again, BW pullup is easier than BW pulldown. I guess that is the case due to restrictions of the latter.

PAUSED SEATED CALF RAISE MACHINE:
15@65kg 10 ( +5 kg)
15@65kg 10 ( +5 kg)
15@65kg 10 ( +5 kg)
-Very nice.

Good progress.

15 January 2018

Bodyweight@session : ~86kg
Soreness : hamstrings, glutes, traps, triceps. all minor. 'mid quads' a bit more, i always get that from lunges.
Injuries/aches : none

HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@57,5kg ( +2,5 kg )
3@62,5kg ( +2,5 kg )
-Very nice.

ATG SQUAT:
10@20kg ( +2 reps )
8@40kg ( +3 reps )
5@60kg
5@75kg ( +5 kg )
5@82,5kg ( +2,5 kg )
17@60kg ( +4 reps )
-Great progress again, also everything ultra solid form-depth-wise.

BENCH PRESS:
10@20kg
8@40kg
5@55kg ( +5 kg )
5@62,5kg  ( +2,5 kg )
5@70kg
14@55kg  ( +5 kg ) , ( -6 reps )
-Very nice.

DEAD-HANG PULLUPS:
10@BW
LAT PULLDOWN:
5@86kg
4@91kg
2@96kg
DEAD-HANG PULLUPS:
8@BW
-The belt wont fix so i replaced weighted pullups with lat pulldown. According to the 'equivalent' weights of pullups ( BW+5/10kg ), they were extremely hard. Weird.

PAUSED STANDING CALF RAISE MACHINE:
Run out of time, skipped, will do them today.

Good session.

11 January 2018

Bodyweight@session : ???
Soreness : quads, glutes, calves, abs (?!) , chest, lats , rather minor.
Injuries/aches : none

1½ hours full court basketball.
First bball session since 30 November , whis is also the last time i did anything cardio-like.
Considering that, it went pretty well. Was very strong in physical game, while endurance and speed were much better than expected. As for vert i felt... rusty. I didn't even try any rim jumps, I was intimidated by the idea of doing a true ME one, like those times that you feel that quads will tear in half if you do. In-game vert was rather mediocre.

5 January 2018

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
8@20kg
5@30kg ( -10 kg )
3@40kg ( -10 kg )
3@50kg ( -10 kg )
3@60kg ( -5 kg )

ATG SQUAT:
10@BW
8@20kg ( -2,5 kg )
5@40kg ( -2,5 kg )
5@50kg ( -12,5 kg )
5@60kg ( -22,5 kg )
5@70kg ( -22,5 kg )
10@50kg  ( -17,5 kg ) , ( -6 reps )

BENCH PRESS:
10@20kg ( -2,5 kg )
8@40kg ( -2,5 kg )
5@50kg ( -12,5 kg )
5@60kg ( -7,5 kg )
5@65kg ( -7,5 kg )
10@50kg ( -7,5 kg ) , ( -6 reps )

DEAD-HANG PULLUPS:
10@BW ( -2 reps )
6@BW+5kg ( -2 reps )
4@BW+10kg ( -2 reps )
3@BW+15kg ( -2 reps )
8@BW ( -2 reps )

PAUSED STANDING CALF RAISE MACHINE:
12@BW + 70kg ( -20 kg )
12@BW + 70kg ( -20 kg )
12@BW + 70kg ( -20 kg )

3 weeks off and at that last workout i PRed everything so here you go, the most red-ish post you have ever seen from me.
On the bright side, everything felt light, except from mechanics. So load was light but i couldn't push/pull it, too rusty, like body didn't know how to exert force. But i think i felt surprisingly strong for coming back after 3 weeks. Progress in next sessions will show if that is a fact.

Also, Doncic is now 18 years old so  back in 2015 he was what, 16 years old?  You have to factor in the strength/muscle buildup, or its absence in early teenage years if you will.

Happy new year everyone! 

So, i need some help to decide what to do next. I would pick up the same thing i did before because i loved it and it worked good, but: I will go in two skiing travels in the next 2 months and i'd like to emphasize on that so i will be at top skiing condition when i go. Now what the fuck does skiing condition mean? I don't know. I suppose a good mix of quads strength endurance , quads max strength, and both aerobic and anaerobic base. So, strong legs and good fitness. No shit, never heard that in every other sport.
Just training for bball/vert the previous years worked great, i have by far the strongest legs of my skiing colleagues, and although i do not possess the best fitness level, i was the one that needed less breaks, because legs >> lungs. So even if i don't do anything specific im still good. I dont intend to do something contradictory to vert/bball/strength training anyway, like those BW iso squats, unless they are not really contradictory? Help!

TLDR , i want to add some ski-oriented elements to my training, here are the options:
1) Do what i did, 3 strength training weight sessions and 1 bball session per week, add one more cardio session
2) Same with the above but switch to a more volume oriented squat scheme, routine. Like 4x10 squats instead of 5x5.
3) Do the good old t0ddday's GPP
4) Something else???

haha, yes, something like that! Getting better, will probably hit the weight room tomorrow.

Im down with the damn flu. Id be ok with it, you can expect to lose a week for a flu or sth, but the timing is bad, last week before a 10 days off. On the other hand i haven't missed/deloaded even 1 week since end of august that i started, so i guess some more rest wont hurt that much. Will try to squeeze some volume weight session before i leave, as a last minute stimulus.