Adarq.org

Tues May 28 2013

Bodyweight 179 morning, 180 before lifting. Weird, I usually gain 2-3lbs throughout the day.
Soreness/injuries:  None.
Energy: Pretty good.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.

Depth jumps (18" box):
6x3

Bounds:
6x3

Box jumps (40" box):
x4

Seated box jumps (40" box):
x4

4" deficit RDLs:
225x5 315x3, 315x3 295x5, 295x3 225x5. Tried something different with squats and deads, instead of grinding out a 5 rep set I stopped whenever I slowed on a rep. No slow, grindy reps where form can break down. Back felt much better this way. So goal is to work back to 315x5 all work sets but with clean, fast reps.

Banded Squats (bands +120lbs at top):
225x5 315x3, 315x4 x4, 315x3 225x5.

Ham curls:
140lbs x8, x8, x8.

Paused calf raises (leg press machine):
590lbs x8, x8, x8.

Rythmic Jump squats:
50lbs x5, 70lbs x5, BW x5

Step ups:
80lbs x4 each leg

Added in some SL hypers to see what they were like. Nice change of pace. Typical upperbody/core circuit.

Shot around for 45 mins afterward. Definitely can tell the difference not grinding out reps, felt much fresher.

Great workout IMO.

Raptor hit it dead. I love watching Duncan, love watching him run a pick and roll with Parker. Love how they share the ball. But, I can't stand Manu for the aforementioned flopping BS and its a boring beautiful sadly. I watch them when they're on but I don't go searching for them like I would Golden State or either LA team or even NY. They just don't have any players that I'm all 'man wtf will he do next?!'. Its open 3s, Timmy on a 12ft bank shot or a hook shot rolling through the lane. It gets old after awhile no matter how fundamentally sound and effective it is.

Agreed. Chiros scare the shit out of me. My little sister went as part of some rehab therapy for an injury and now she can't go without it. If she doesn't go every few weeks it starts to be sore then eventually it progresses to pain until she goes back and gets 'adjusted'. Not cool.

Sat May 25 2013

Bodyweight 179 morning, 182 before lifting.
Soreness/injuries: Lower back still tight.
Energy: Decent, worried about the back a little, it's mentally at the back of my mind a little.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.

Depth jumps (18" box):
8x2

Bounds:
8x2

Box jumps (40" box):
x3

Seated box jumps (40" box):
x3

4" deficit RDLs:
225x5 295x5, 295x5 x5, 295x1 225x5. Stayed a weight I feel I can do without too much strain and with good form to help the back recover. Felt a small twinge on last 295 set and stopped there. Not going to push it.

Banded Squats (bands +120lbs at top):
225x5 295x5, 295x5 x5, 295x5 225x5. Went a little easy on the squats as well.

Ham curls:
140lbs x8, x8, x7.

Paused calf raises (leg press machine):
590lbs x8, x8, x8.

Rythmic Jump squats:
50lbs x5, 60lbs x5, BW x5

Lunges:
60lbs x4 each leg

Core/upper circuit.

Shot around for half hour as a cool down. Back still slightly tight but manageable. Hoping its 100% by Tuesdays session. Good workout given circumstances.

Just finished hooping for an hour or so. Lower back was very tight but seemed to loosen up, now it's just barely nagging me so thats good. Tried some dunks at theend but my quads are dead from Tuesday apparently so they weren't pretty but a few went down clean. Haven't decided if I'll lift later or let my back recover some more. Off to stretch and ice knees a little.

Tues May 21 2013

Bodyweight: 178 morning, 180 before lifting.
Soreness/injuries: none
Energy: Good. Excited to lift. That slight deload and feeling fresh/putting down a few dunks got me motivated/excited again.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.

Depth jumps (18" box):
6x2

Bounds:
6x2

Box jumps (40" box):
x4

Seated box jumps (40" box):
x4

4" deficit RDLs:
225x5 315x5, 315x4 (failed 5th) 275x5, 275x5 225x5. Lost grip on 3rd set, should have worn straps. Tweaked back slightly so dropped weight as a precaution.

Banded Squats (bands +120lbs at top):
225x5 315x5, 315x5 x5, 315x3 225x5

Ham curls:
140lbs x8, x8, x8.

Paused calf raises (leg press machine):
590lbs x8, x8, x8.

Rythmic Jump squats:
50lbs x5, 60lbs x5, BW x5

Lunges:
60lbs x4 each leg, 80lbs x4 each leg

Did typical core/upper circuits as well. Finished with 15 min shoot around. Weight is down I believe due to a conscious effort to restrict diet. Would like to maintain strength and get into the mid 170s then try to add strength. We'll see.

Good workout overall, low back is a little tight from the slip on deadlifts doesn't feel too bad tho. Good stretch and rest will help.

Well, didn't get to go to the scrimmage as I had to take lil lady to the ER. Some sort of upper respiratory infection, skipped Thursday night lifting as well. Then I caught a little of it, felt a little down Friday and Saturday so I did a slight deload session tonight to see how itd go.


Sun May 19 2013

Bodyweight: 180 morning, 182 pre workout.
Soreness/injuries: none
Energy: Decent.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.

Depth jumps (18" box):
6x2

Bounds:
6x2

Box jumps (40" box):
x3

Seated box jumps (40": box):
x3

4" deficit RDLs:
225x5, 315x5, 225x5. Fuck yea. 315x5 is a 5 rep PR off the 4" box! (previous 315 set was without the box)

Squats:
225x5, 315x5, 225x5. No bands, felt very light so I did a KF style pause at the bottom.

Ham curls:
100lbs x6, x6, x6

Paused calf raises (leg press machine):
590lbs x6, x6, x6

Rythmic Jump squats:
30lbs x5, 40lbs x5, BW x5

Lunges:
60lbs x4 each leg

Did some core and minimal upper body work as well. I feel extremely fresh after this workout, not fatigued at all. Tuesday I'll try a full workout again. Shot around for 20 mins afterward as a cool down.