Adarq.org

21 January 2017

Bodyweight@session : ~84,5kg
Soreness : more or less everything again, but diminishing now...
Injuries/aches : none

SQUAT:
10@20kg
7@40kg
5@60kg
3@70kg
3@75kg
3@80kg
2@85kg
15@50kg

DIPS:
6@BW
6@BW
6@BW

DEAD HANG CHINUPS:
6@BW
6@BW
6@BW

PAUSED SEATED CALF RAISE MACHINE:
12@40kg
12@40kg
12@40kg

-Very happy to squat  2 ( not too ugly ) reps @BW ( 0,5 kg more actually  ) so soon.

18 January 2017

Bodyweight@session : 84kg
Soreness : chest, lats, quads, hamstrings, glutes, abductors, calves, traps, triceps, shoulders, abs. all over 4/5, hell!!!
Injuries/aches : none

STATIONARY BIKE:
15' , low effort, trying to bring some blood to them damn sore leg muscles so they hurt a little less, lol.

RDL:
8@70kg
8@70kg
8@70kg

SEATED NEUTRAL GRIP DB OHP:
12@12kg each hand
12@12kg each hand
12@12kg each hand

BICEPS Z-BAR CURL:
12@20kg
12@20kg
12@20kg

TRICEPS PUSH DOWN:
12@120lbs
12@120lbs
12@120lbs

Then did some more recovery stuff for legs:

HORIZONTAL LEG PRESS:
30@100lbs
30@100lbs
30@100lbs

STANDING CALF RAISE MACHINE:
20@BW+15kg
20@BW+15kg
20@BW+15kg

Thanks for thinking of me guys! Way too much work and life happened, no training at all. All under control though.
Also, your timing is very amazing, after almost 2 months off, you contacted me the exact day of restarting, stay tuned for training log later tonight! 

Well , if we wanna go back...

<a href="http://www.youtube.com/watch?v=1wVho3I0NtU" target="_blank">http://www.youtube.com/watch?v=1wVho3I0NtU</a>

<a href="http://www.youtube.com/watch?v=DDuZpma_Oxs" target="_blank">http://www.youtube.com/watch?v=DDuZpma_Oxs</a>

And the one and only phenomenon, in my biased opinion the player with the the best combination of strength speed and technique ever born:

<a href="http://www.youtube.com/watch?v=qE774yQX6uQ" target="_blank">http://www.youtube.com/watch?v=qE774yQX6uQ</a>

Nike trains 3 athletes to run sub-2h marathon:

http://www.runnersworld.com/marathon/nikes-audacious-plan-break-the-2-hour-marathon-barrier-in-2017

Thanks, hope so, it seems that one of the most evident ( negative ) effects of age is the prolonged catching-up time.

1 December 2016

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1½ hours full court basketball.
Fitness good, not very good though, i did smoke a bit this weekend and i missed last week's bball.
No rim jumps. However, in-game jumping felt awesome, finally. Even got cheers and props for a few... rebounds, lol, this hasn't happened since the good old days that i was grabbing them above the rim. Truth is they did feel damn high and i was grabbing them over people i didn't expect to. Not sure if it was a one-off thing though, you know, sometimes you are just lucky and all the loose balls are perfectly timed with your jump so you get them at the highest point, clear luck. Whatever, it was fun.
Also , something i haven't logged i think, lately ( probably all this season but even more last couple of months ) there is a noticeable improvement in my physical game. I am much stronger at pushing/screening/blocking out, even taking contact on air. Dunno how bench and pullups ( that are both at lifetime PR levels and even more when normalized to BW ) correlate with it, but it feels nice to be strong in the court, i enjoy it.

Yup, lebron's and harden's numbers started falling a bit, while westbrook's increased, he is now at 10.5 rebounds and 11.3 assists per game, points still above 31, Sick!!!

Sunday :
~10-15' IT bands & quads foam roll.
~10' 'couch stretch' ( https://www.youtube.com/watch?v=s_hQSJVIN3c ) This stretch is the shit, was about time to skip the pull-heel-to-butt one and advance to this.

21 November 2016

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

ATG SQUAT:
4@90kg ( +2,5 kg ) , season best!
7@75kg ( +2,5 kg ) , season best!
7@75kg ( +2,5 kg ) , season best!
-Constant progress, awesome!
90kg top set was a little ugly but not too much. 75kg back-off sets were yet again amazing.

BENCH PRESS:
4@72,5kg ( +2,5 kg ) , ( -1 rep )
4@72,5kg ( +2,5 kg ) , ( -1 rep )
4@72,5kg ( +2,5 kg ) , ( -1 rep )
15@57,5kg ( +1 rep ) , ( -3 reps ) , most weight i have ever done for high reps , 
-I have never used anything over 70kg for work sets ,
Also, 72,5kg is my all time 5RM PR , so doing 3x4 with it should also be some kind of
Heroic bench progress this year, not that i care much about bench but i'll take it.

DEAD-HANG PULLUPS:
6@BW+5kg ( +5 kg ) , ( -3 reps )
6@BW+5kg ( +5 kg ) , ( -2 reps )
6@BW+5kg ( +5 kg ) , ( -1 rep )
10@BW , ties 
-Switched to weighted work sets+BW drop-set as planned. Hope to improve on drop-set reps soon or else i'll have to reduce ROM, drop-set needs more volume/TUT.

STANDING CALF RAISE MACHINE:
12@BW+65kg
12@BW+65kg
12@BW+65kg
-Got it great this time, next time 70kg.

RECOVERY : none , FFFUUUUUUU!!!    Gonna make up for it with ultra session next day!