Adarq.org

Give us more details about the SVJ/RVJ PRs??? 

14 September 2017

Bodyweight@session : ???
Soreness : glutes a bit
Injuries/aches : none

1½ hours full court basketball.
Legs too heavy from working both two previous days. Generally the same. Good strength, good speed, horrible fitness. Somewhat improved but still bad. No jumps.

I need to emphasize in my fitness improvement. I love basketball and i am at a very good place strength&lean-wise, i could enjoy my on court time much more and i can't.
I must add HIIT sessions.
My training schedule is:
Monday weights, Tuesday off , Wednesday weights, Thursday basketball , Friday off , Saturday weights, Sunday off.
I need my Friday and Sunday offs. I should add cardio work on Tuesday. And then also Saturday, which is between off days so i can afford to tax me a bit more, do some HIIT stuff before weights.
Any other ideas always welcome.

12 September 2017

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg ( +5 kg )
3@55kg ( +5 kg )
3@60kg ( +5 kg )

ATG SQUAT:
8@20kg
5@40kg
5@60kg ( +10 kg )
5@70kg ( +10 kg )
5@75kg ( +5 kg )

BENCH PRESS:

DEAD-HANG PULLUPS:

PAUSED STANDING CALF RAISE MACHINE:
12@BW+65kg ( +5 kg )
12@BW+65kg ( +5 kg )
12@BW+65kg ( +5 kg )

Was very short on time so had to skip upper. Will most probably do bench+pulls next time with p-chain and skip arms that are planned for that day.
Very happy with legs progress, they feel soooo strong this year.

Who negged me? how can you neg such an honest and true post.

I did.
You called people 'degenerate animals' just because they like to celebrate a good ankle breaker and you don't.
For fuck's sake!!!

7 September 2017

Bodyweight@session : ???
Soreness : glutes, 'mid' quads, shoulders, biceps. all minor
Injuries/aches : none

1½ hours full court basketball.
First cardio-ish physical activity since my last bball session, 20 April!!!! 
As expected and as stated earlier n the journal, fitness level was horrific, as bad as it gets.
Other than that i felt very strong in physical game, had an explosive first step, was rather fast and had good vert ( did just one dropstep DLRVJ that i got 10'5''/30'' easy ).
But i am getting gassed out so fast and so intense that i am totally worthless on court, the above qualities last too little.
So my muscles are at great shape but my cardio is at the worse ever. Well , at least the latter is easy to improve, so i just gotta go get it.

Related thread, for the old ones to remember and the new ones to learn  : http://www.adarq.org/adarq-org-special-content/greatest-moments-in-the-forum-history/

2 September 2017

Bodyweight@session : ~84kg ( AM  , unfed )
Soreness : glutes and 'mid' quads, from lunges
Injuries/aches : none

PUSH-PRESS:
5@20kg
5@30kg
5@40kg
3@45kg
3@50kg
-Nice, was afraid i'd be stuck lower but even 50kg was pretty smooth for first time.

HALF SQUAT:
5@50kg
5@60kg
5@70kg
5@80kg
5@90kg
-Welcome back to my beloved exercise that got me jumping high in the first place anyway. 90kg easy for legs but back not yet used to them.

DIPS:
10 8@BW ( +2 reps )
8@BW
8@BW ( +1 rep )
8@BW ( +1 rep )
7@BW

DEAD-HANG CHINUPS:
8@BW ( +1 rep )
8@BW ( +1 rep )
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW

PAUSED SEATED CALF RAISE MACHINE:
12@BW+50kg ( +10 kg )
12@BW+50kg ( +10 kg )
12@BW+50kg ( +10 kg )

I am feeling great, very strong and good for progress. Only missing link is cardio, my fitness state is shit! Gotta add those running sessions ASAP.