Adarq.org

What up. Been back at it for little over a month. Goal is to get fit, ripped, and hit some PRs all around including vert, squat, BSS, pull-ups. For lower body doing a JackM like setup. Main lifts noted below.
Weight is still a major focus. At 213 from a peak of 229 a few months ago. Sub 200 short term goal. Sub 180 long term. Sub 170 if i get crazy ha

17feb
Squat 3x5 225lbs.
BSS 3x6 12s. Back raise

18 Feb
Bench almost 215 3x5. Can do 225. Norm acc
Sauna 15 mins. Steam 5.

23 Feb
Bench 215 3x5. Normal acc
Squat 225 3x5. Next time try 245lbs. No acc

26feb
Bss 3x6 26kg
Upper

1 mar
Bench 225x5, 205 2x5
Squat 245 3x5. Normal accessories

6 mar
Bench 245x4, 235 2x5

7 March
Squat 255 3x5. —- repeat better form
BSS easy. Hip thrusts 3x8 135lbs

13 March
Squat easy.
Bss 2x6 28kg — repeat better form
Pull-ups and back. Light bench.

15 March
Bball game. Sauna 12 mins.

16 March
Squat 3x5 275 —- repeat FR better form
Hip thrusts 3x8  155lbs
BSS 3x6 14’s
45 back raise x 24

17 March
Bench 205 3x8
Sauna

18 March
Mainly light lower body
Tib/calf raises
Back raise + hanging abs finish.
Sauna

Getting lean. Nice. How do you vary your diet for cuts? Jump sessions coming?

Yea just curious. So many go-to templates for DL vert but very few for single leg

Still going strong. Been a great week
-consistent in mid 190s weight. Diet still going smooth need to increase Adherance to IF (16/8) and only eat whenever hungry not preconceived meal time so.
-feeling best I have jumping for awhile with very limited jump training besides more pick up. Pick up going well

Today’s stuff
Balled some good games

A few three step 2foot and single leg at rim. Decent rim touch. Not bad for simply losing weight and not doing much jump training.

Warm up stuff
Weights Bss 3x6 50’s. Couple glute bridges. Some pull-ups and curls.

Hit short term goal of weighing below 200!  Now I can celebrate by starting to play some basketball for fun, cardio, and some extra calories to burn. Not as worried being this weight and balling. 

was low carb for awhile first.  it is tough but my body def responds to it.

Feb 19-25

1) SLEEP - 7.5 hrs average   
2) PHYSICAL STATE-  4/5
3) STRETCH/ACTIVE RECOVERY-  been stretching need to add foam roll
4) DIET- crushing it. Full on KETO with good results. No crash and feel much better than normal low carb. MCT oil in the morning with coffee if great
5) Weight- 204.5

Lifts - benched hit 225 x8. Still not at peak strength so Hopefully this continues to hold steady while I’m cutting.  Normal upper body work besides
Core - a bunch
Jumps. High and low pogo jumps 3 sessions.

1) SLEEP - 7 or so hours 
2) PHYSICAL STATE-  4/5
3) STRETCH/ACTIVE RECOVERY-  been stretching need to add foam roll
4) DIET
5) Weight- 209


FRI 16 FEB
DBELL military press 3x6 55s (go heavier)
lateral raies (20s) 3x8, shrugs 3x8 (70s)
low level plyos
quick BW abs (planks, crunches, leg raises)
(32 Mins, 210CALS, 110BPM average)
will do some stretching later on

Sat 17 FEB
4 sets of pullups
BSS 3x6 40s
face pulls and some curls
good diet day for sure.  tomorrow will take mainly off just try to get some walking in