Adarq.org

4/24 - Lifting #6: Smolov W2S1

BS:
265 4*9 (+10lbs)
-easy, a little winded but legs good for at least 3-4 more in the tank, but I think that's the point of moderate intensity/high volume. Back soreness. Program calls for adding 10-20 lbs depending on how last week felt. Will add 20 for the other 3 sessions.

Rows:
170 3*9 (+20lbs)
-struggling, might have done partial the last couple reps

BP:
140 *9, 145 3*9 (+15lbs)

-Noticing my back is more arched when climbing stairs or bending over to pick something up. expecting decreases in speed+athletic measures because of too much squatting, bad timing cause club tryouts are here. Not gonna make Truck so not too worried about it. Planning on doing smolov for around 6 weeks total, then starting to cut, doing an aerobic focused cycle and then going into triphasic cycles.
 
4/25 - Lifting #7: Smolov W2S2

BP:
155 3*7 (+15)
-almost failed, cut 2 sets off

BS:
295 5*7 (+20)
-hardest squat sets ever goddamn. Back really feeling it

4/28 - Lifting #8: Smolov W2S3

BS:
315 6*5 (+20lbs, -1 set)
-first set was bad, clearly not fresh despite 2 days rest. by the end my wrist started acting up dangerously so i cut off a set. Quads are feeling reaaaal tapped out an hour later.

BP:
165 6*5, 1*3
-weird. set 6 felt fine, set 7 almost failed. My bench movement efficiency is not too great so that's probably why

4/30 - Lifting #9: Smolov W2S4

BS:
335 10*3 (+20)

BP:
175 4*3, (+10)
180 6*3 (+15)

-nervous about week 3. I should, according to the program, be squatting all-time PR level 4 days a week for high volume.

4/16 - Lifting #1: GPP

Bench:
150 3*5
135 *5,5,5,11.5
-some dickhead stripped the bar while I was getting a drink and I didn't notice

Reverse cable flys:
12.5 3*8

core circuit:
situps *20,15
crunches *20,15

Rows:
150 4*9

-meager beginnings. estimated 1RM's: squat:365, bench: 185.

4/17 - Lifting #2: Smolov W1S1

BP:
130 4*9

BS:
255 4*9
-kind of uncomfortable, hard to say if I had another rep in me. I think it might just be the high rep, don't usually go higher than 8's or a set of 20 occasionally

4/19 - Lifting #3: Smolov W1S2

BS:
275 5*7
-pretty easy, high vol = good movement efficiency

BP:
140 4*7, 1*6
-fucked something up on the first rep of set 5, bailed on rep 7

Rows:
170 4*7

4/20 - Lifting #4: Smolov W1S3

BS:
295 7*5
-forgot to take shoes off like I usually do, back soreness between sets. RPE:6.5

BP:
150 7*5

4/21 - Lifting #5: Smolov W1S4

BS:
315 9*3, 1*5

Pullups:
2*5

BP:
165 10*3

-week 1 complete.

what was wrong with your pulls? lack of power, lack of hangtime, lack of accuracy? you have a pretty good arm, weird to hear that you were off there.

fwiw i played ultimate the other weekend and my pulls were gorgeous, as good as i've ever done. back-corner, long hang time, nice and high. totally wasted on sub-rec-level pickup, lol. you'd have been mildly impressed, i think. 

I'm not getting the release timing down. I either release it early or late and they veer of low and left or go high, OI out of bounds. I think I've lost some of my rowing strength which is pretty important for my style of pull, but it's just the muscle memory of a complicated movement that I'm having trouble with.

And cool about your pulls. Some days the timing clicks for me as well.

3/28
practice *2 hours

3/30-3/31
Tourney
-We went 2-4, breaking seed slightly. Mostly problems with throwing and decision making. Pulls were HORRENDOUS. All athletic measures decreased but top speed is still threatening. Not getting a whole lot of playing time and that is likely deserved.


4/2
Throws *1 hour

Leg Press:
up to 680 2*8
-just trying to beef up quads a bit for sectionals in 2 weeks. need my acceleration to be more threatening

practice *2 hours
-noticeable improvement in firing for SVJ and acceleration, however I overcommit my upper bodyweight when I accelerate which is bad and really difficult to change direction out of.

3/24

AM
200m*3 @ 34s, 33s, 32s
8 min rest
200m*2 @ 31s, 34s

PM
2.2ish miles @ 23:10

so this is looking better but my weight is not improving, because one of my medications heavily fuels binge eating. Taking green tea extract but thinking about adding an extra supp. I only have 3 weeks to sectionals..

3/17
Bw:215

Squat: up to
275*5
285*5
305*5

Sideways isometric "catch" SL hack squat:
90 *8
130 2*8
-my new go-to move for change of direction

Captains chair *20, 20, 14+6

Leg press: up to 630 *8
540 2*8

Hello fellows

It has been a rough year so far, time spent between mental wards and in terrible headspace. Athletically I have gotten way out of shape, put on weight, although still moderately strong.

I went from 19-'s to ~210 because of constant stress eating. I have my final sectionals coming up, so it would be nice to get below 200 and bump up my conditioning (I ran a 8:00 mile). Eccentric strengthening would also be good  for on field success.

Tourney this weekend went alright. Hypertrophy is over and now taking a brief deload, then jumping right into strength. 



___.      Bench____ BBrows______            OHP_______________Pullups_____
Current   ????       235*8 (+60 libs)           135 *6 (+15lbs)              ???           
Goal        185 *8       205*8                      135*8                        +35lbs *8         
priority      mid          low                         mid                           high              
note    -  focus ecc -  focus ecc -         more var vol -          more weights -

Leg Press                       Dec situps__ ____  GHR machine______Low bar Sq_____________Con DL________BSS_________
880 *8 (+160 lbs)            +20 *6  (+5 lbs)         zerk+120*15         365*6 (+40 lbs)          385*5(+50lbs)         110's*8 (+50 lbs)
810*8                                       +25 *8            zerk+150*6             ??                               345 *8         110's*8
mid                                          mid                  high                         low                  mid                   high
                                           train like IIa -   more high int -         knees in -               lot of back work -     more assist