Adarq.org

5 November 2016

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none

HALF SQUAT:
10@20kg ( -2,5 kg )
8@40kg ( -2,5 kg )
6@60kg ( -2,5 kg )
5@80kg ( -2,5 kg )
5@100kg ( -2,5 kg )
5@115kg ( +2,5 kg ) , season best!
-Great! Lost a few inches of depth at top set but still legit, knee angle was like 92-93 degrees instead of 88-90 of lighter sets. Gonna stay there to get those inches/degrees.

DIPS:
6@BW+5kg
5@BW+5kg
5@BW+5kg
10@BW ties PR
-Strong! Switched to weighted. So also replaced pushups-to-failure drop set with BW-dips-to-failure.

DEAD HANG CHINUPS:
9@BW ties PR
7@BW ( -1 rep )
7@BW ( +1 rep )
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 17@50kg  ( +1 rep )
-Strong!

SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
-Working on getting legs as straight as possible. Slow but constant progress.

45° BACK EXTENSIONS:
15@BW+5kg
15@BW+5kg
15@BW+5kg
-Progress here too. Probably adding weight next time.

^Thanks man. Yup, that's all that is to it, keep pushing hard and gains will keep coming.

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3 November 2016

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

1½ hours full court basketball.
As expected, fitness level is skyrocketing just from not smoking. This is really great. I didn't gas-out at all this time. And i didn't skip any plays either, was chasing/following all fast breaks, playing active role ( off the ball, screens etc ) in all plays. It is amazing, you get to enjoy basketball so much more when you have the lungs for it.
Jumping was horrible though. Did a few rim jumps, total disaster: ~22'' SVJ , 26'' RVJ, barely touching rim, WTF! Ingame was the same thing, didn't get any blocks at all for the first time this season. Rebounding was bleh too. This is VERY demotivating, destroyed the good mood i had from the first paragraph. Training every year all year to jump high and then you get shit like that!
Maybe it was a CNS thing ( maxing out DL previous evening plus a very poor sleep night, 4-9am ). Or maybe i am not recovering well from hitting legs in the gym 3*week. I am leaning towards CNS because everything was a bit off, thinking vs doing had a big lag.
Ok, just a bad bball day, let's not make a drama out of it, see what happens next week.

Did they build the track around the little forest or did they grow the large trees in the middle area of the track. I guess it makes running in the woods more fun this way even if it is short. 

http://info.runjanji.com/blog/15-most-unique-running-tracks-in-the-world

From a fast glimpse this one should be #15 , @ Nike HQ.

^Thanks both, I'll try to go with this morning thing, looks promising and anyway whatever i do is better than nothing.
Andrew, of course i'll log if i stretch. And sadly, the fact i didn't log means i didn't stretch at all, only between squat sets.

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29 October 2016

Bodyweight@session : ~83,5kg , yay, 2 days of light eating, drained.
Soreness : none
Injuries/aches : none

HALF SQUAT:
10@22,5kg ( +2,5 kg )
8@42,5kg (+2,5 kg )
6@62,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@102,5kg ( +2,5 kg )
5@112,5kg ( +2,5 kg ) , season best
-Decently hard. Very solid. Good for more.

DIPS:
10@BW ( +1 rep ) , season best , i think it ties  ?
8@BW
6@BW+6kg ( +6 kg ) , ( -2 reps )
PUSHUPS: 26@BW , season best!
-Great, added weighted set, next time all weighted.

DEAD HANG CHINUPS:
9@BW ( +1 rep ) , season best , i think ties all time ?
8@BW ( +1 rep )
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 16@50kg
-Strong!

SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
-Nice, straigher legs

45° BACK EXTENSIONS:
15@BW+5kg
15@BW+5kg ( +1 rep )
15@BW+5kg ( +1 rep )
-Got all reps. Damn hard. Weird, the more I flex glute and hams the more my back feels them when doing them. But next day no back soreness, all PC, so ok.

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31 October , AM:

Light dynamic warmup and light stretching session ,       

27 October 2016

Bodyweight@session : ~86kg , no idea why
Soreness : some slight quads soreness
Injuries/aches : none

DEADLIFT:
10@20kg
8@40kg
6@60kg
5@80kg
3@90kg
2@100kg
1@110kg
1@120kg
1@130kg , season best!
-Great. Wasn't even that hard, could surely grind 140. Havent DLed for a month though so AELS. Also no trap bugging at all so i consider it fully healed.

DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand
12@20kg each hand

SUPERSET:
S1: Z-BAR CURLS 12@25kg
S2: TRICEP PUSHDOWN 12@140lbs
Info: 4 rounds.

24 October 2016

Bodyweight@session : ~84,75kg
Soreness : none?
Injuries/aches : left trap , > 95% now

ATG SQUAT:
4@82,5kg
7@65kg
7@67,5kg  ( +2,5 kg )
-Small improvement in the heavy set form. Huge improvement in the volume sets form, it's been a while since i did so upright squats with a challenging -for me- weight+reps scheme.

BENCH PRESS:
4@70kg ( -1 rep )
4@70kg
4@70kg ( -1 rep )
15@55kg ( +1 rep )
-Last week's de-training had consequences, was a bit weaker. Still strong for me.

DEAD-HANG PULLUPS:
9@BW ( +1 rep ) , season best!
7@BW
7@BW
WIDE GRIP LAT PULLDOWN: 16@140lbs ( +2 reps )
-Strong!

STANDING CALF RAISE MACHINE:
12@BW+55kg
12@BW+55kg
12@BW+55kg
-Good.

Yeah, fuck leg-press, all this ego-pumping tonnage didn't do shit for my legs , 4@85kg squat >>>>> 10@220kg leg-press.

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20 October 2016

Bodyweight@session : ???
Soreness : quads tight
Injuries/aches : left trap , 95% or so

1½ hours full court basketball.
Incredibly better fitness. But i haven't run at all lately. So what happened? I just minimized ( actually zeroed ) alcohol and cigars consumption last week. Man, all the difference in the world, just from one week. Literally incredible. On a mission to keep that up lately.
Jumping is still sub-par though. There was this play that i followed a fast break from the main corridor and i jumped for the follow in case the winger loses the lay-up. Lane was free, got a perfect run-up and plant, i am used to get palm at rim at such situations, or double hand rim touch. Man, i didn't even get rim, and i missed it by a lot too, current in-game DLRVJ = ~22''      .
Legs are still and ever too tight. Quads hurt a bit when i jump, always. Idk, I'm thinking i might have developed quads tendonitis? Will never now until i get my ass down to stretch and SMR.