Adarq.org

man i went "ooooooooooooooooooohhhhhhhhhhhhhhhhhhhhhhhhhh shit" out loud when i saw this cross/change of pace at 50 seconds..

kid is nice too, what a great pullup J, that release is extremely quick and great form.

"LEAD BY EXAMPLE" + "BE THE CHANGE YOU WISH TO SEE" = word.

"BELIEVING IN YOURSELF IS NOT ENOUGH, YOU MUST WORK VERY HARD, VERY SMART, AND NEVER QUIT.


1/19/2011

bw = 154.4 <-- nooooooooo!!!!! ;d
soreness = none
aches/injuries = left toe felt a little weird waking up, felt fine during dunk session amazingly, feels horrible AFTER my 14 mile walk + interval jogs
diet = protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich
fatigue = moderate (5 hour sleep)


workout #1: dunks
- got up good, check pics abuv.. 5 hours sleep though bleh.. complete rest the day before though, is doing me good, plan to do that sunday for monday's dunk session.
- pretty sure that's the best i've ever jumped indoor..


workout #2: long walk + light interval sprints
- ~12-14 miles covered in 2.5 hours
- got stopped by the cops twice, in two different cities... lol..
- the amazing thing is, i didn't lose my bounce at all in my calfs, the entire session.. im astonished by that.. usually with such a long walk my feet start slamming after 8 miles or so, since i don't usually walk that long + interval sprint.. but 2.5 hours in i felt perfect, crazy shit
- 150 after training lololol
-

my toe really hurt after walking.. seems like the middle of my big toe hurts the most.. so that toe definitely hyper extended during those sprints a few days back, prolly tore that ligament up a bit, not full though obviously.




ok well tomorrow (thurs) = tons of glute bridges and calf raises (if i big toe isnt a problem), then walk + light interval sprint + half squat (x 5 and 3 x 10 hopefully)..

friday = walk + light interval sprint + tons of calf/glute work

sat = same as thurs

sun = just ez prone reverse hyper glute work

monday = hurt rims.. i'd actually like to be 150 or even 149 on monday HEH.. if that makes sense.. only in adarq-land does it make sense.



so that's the plan for now.. unfortunately i can't jump rope etc koz of the toe.. bleeeh.. can't really MR halftuck either.. shit is whack.. it better heal soon or im chopping it off with my rambo knife and sticking a grade 8 bolt in it.

pc, gonna work on a weird dunk vid tomorrow.

---

IMPORTANT REMINDERS
- DO NOT squat without heels elevated, used to heels elevated, too much sitting back aggravates back injury
- DO NOT deadlift aggravates back injury
- DO NOT overstretch quads, aggravates ankle injury
- as of 1/15/2011, don't do 325 x 5, instead, hit MSEM singles at 325+, stay 305-315 x 5+

CURRENT GOALS
01/11/2011: PROJECT SSR7, get down to 150 or less as soon as possible.. maintain 315 x 5 half squat strength + keep a set of 20 maintained (245-265), fix right ankle, more interval conditioning, don't neglect my necessary exercises

MAJOR PR'S/MILESTONES


DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT (lbs)
01/11/2011: 159
01/12/2011: 158
01/13/2011: 156
01/14/2011: 156
01/15/2011: 155.4
01/16/2011: 154.4
01/17/2011: 154.0
01/18/2011: 153.6
01/19/2011: 154.4


DIET
01/11/2011: protein shake, jumps/dunks + protein shake, protein shake, philly cheese steaks + fries, 2 cookies, training, protein shake
01/12/2011: southwestern chicken sandwhich (mcdonalds), protein shake, cheeseburger, training, protein shake, protein shake + turkey & cheese sandwhich
01/13/2011: protein shake, southern chicken sandwhich, 4 slices pizza + piece of cake (FML), southern chicken sandwhich (had another one ready + 2 bananas
01/14/2011: smaller protein shake + 1 teaspoon coffee, smaller protein shake + 1 teaspoon coffee, dunking + protein shake, egg & cheese sandwhich (2 eggs, multi grain bread), reactive session, protein shake, protein shake + turkey and cheese sandwhich
01/15/2011: protein shake, cheeseburger, protein shake, training + protein shake, protein shake, turkey & cheese sandwhich
01/16/2011: protein shake, greek salad (feta/olives/peppers/dressing/lettuce) with grilled chicken (epic), cheeseburger (ground beef) on multigrain bread, light-training, protein shake + banana
01/17/2011:  protein shake + 2 teaspoon coffee, driving around looking for a court for 1.5 hours, cheeseburger on multigrain bread + banana, 7 mile walk, small protein shake, squatting, protein shake, turkey & cheese + banana + protein shake
01/18/2011: protein shake + banana, egg sandwhich with cheese + banana + protein shake, protein shake + 2 bananas, turkey & cheese sandwich
01/19/2011: protein shake + 2 teaspoon coffee, dunking + monster energy + protein shake, protein shake, cheeseburger, training + payday chocolate bar (stopped at CVS), protein shake, protein shake + turkey & cheese sandwich


SORENESS
01/11/2011: hamstrings a little
01/12/2011: none
01/13/2011: calfs a little
01/14/2011: none
01/15/2011: calfs
01/16/2011: none
01/17/2011: none
01/18/2011: none
01/19/2011: none


ACHES/INJURIES
01/11/2011: right ankle (need to ice it more)
01/12/2011: right ankle, left lower back/glute at night (weird), bottom of feet a little
01/13/2011: right ankle a little, left glute/lower back a little
01/14/2011: right ankle VERY slightly, felt good pretty much all day even during dunk session
01/15/2011: right ankle a little, big toes sore/strained from all the jump rope
01/16/2011: left big toe/ball of foot = turf toe, pretty painful
01/17/2011: left big toe (turf toe) , felt better initially today, even when thinking i'd be able to dunk, calf raises aggravated it throughout the day
01/18/2011: ok here we go, both big toes (left is worse), left knee a little, hm that's it ok nevermind
01/19/2011: left toe felt a little weird waking up, felt fine during dunk session amazingly, feels horrible AFTER my 14 mile walk + interval jogs

FATIGUE
01/11/2011: high
01/12/2011: low
01/13/2011: high
01/14/2011: moderate
01/15/2011: low
01/16/2011: low
01/17/2011: low
01/18/2011: moderate
01/19/2011: moderate

SLEEP SCHEDULE THE PREVIOUS NIGHT
01/11/2011: 6 hours (6:30am to 12:30pm)
01/12/2011: 9 hours sleep
01/13/2011: 9 hours sleep
01/14/2011: 8 hours sleep
01/15/2011: 10 hours sleep
01/16/2011: 9 hours sleep
01/17/2011: 8 hours sleep
01/18/2011: 8 hours sleep
01/19/2011: 5 hours sleep

ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
01/11/2011: iced right ankle for 20 minutes
01/12/2011: iced ankle twice, need to use colder ice, massaged it hard, felt good temporarily but made it ache more later
01/13/2011: iced right ankle once, felt pretty nice after, used the REALLY cold gel ice pack direct application
01/14/2011: iced ankle before bed
01/15/2011: iced ankle once during day, wanted too before bed but was doing calf raises
01/16/2011: iced left big toe twice
01/17/2011: iced left big toe for 20min
01/18/2011: iced both big toes 3 times each, to complete numbness, brutal
01/19/2011: iced big toe (left) after long walk session


STRETCHING AND MYOFASCIAL RELEASE
01/11/2011: hamstrings very good, calfs lightly, stretching quads tomorrow
01/12/2011: hamstrings and low back very good, stretching quads reinjures my ankle.. stretched lower back too much to fix this annoying tweak and now my ham tendon injury is bugging a little
01/13/2011: nothing really, occasionally some back stretches to loosen it up a little, nothing focused though


EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
01/11/2011: horrible, very fatigued
01/14/2011: felt good, didn't really get amped up but still landed some nice dunks: http://www.youtube.com/watch?v=P6IaftbFD0U
01/19/2011: felt very good, amp'd, turf toe didn't bug me too much but i worried about it flaring, best i've jumped indoor


SQUATTING
01/12/2011: half squat 315 x 5 @ 157, dropping down for 245 x 20 but because of diet only hit 10 and called it quit
01/15/2011: half squat 325 x 5 @ 154, dropping down for 275 x 10+, hit 10 or 11, just toast from 325 ::: link-to-vid
01/17/2011: half squat 315 x 5, 325 x 1, 335 x 1, 345 x 1 (too high), 275 x 10,10,15 (153 lb at time of squat)


BODYWEIGHT UPPER
01/11/2011: neutral grip pullups, done towards the end of a jump rope workout, 2 x 10, 2 x 8
01/12/2011: chinups BW @ 4x10
01/14/2011: a bunch of neutral grip pullups in my reactive workout, sets of 8 and one set of 10
01/16/2011: 4-5 pushup sets x 20, submax
01/17/2011: some pushups throughout the day, sets of 20, sore in chest

GLUTE BRIDGES
01/11/2011: bodyweight: 70, 100, 100, 100
01/13/2011: total prone reverse hyper reps: 910
01/14/2011: 3 x 100
01/16/2011: 4-5 x 100, plus a ton of prone reverse hypers: 750 total
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60,
01/18/2011: PRH @ 50 + 60 + 60 + 60 + 60 + 60 + 100 + 100 + 100 + 100 + 50 + 50 + 50 + 50 + 50 = 1000 !!

CALF RAISES
01/11/2011: bodyweight: 40, 50, 50, 50
01/12/2011: BW x 50, 50, 50, 50
01/14/2011: 35 lb total + BW @ 50, 60, 50
01/15/2011: 60, 60, 60, 50, 50, 50, 50    
01/17/2011: CR-70, PU-20, GB-100, CR-70, PU-20, GB-120, PU-20, CR-80, GB-150, CR-70, GB-100, CR-60, AND 35 lb total @ 60,50,50

WALKING LUNGES

REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC
01/11/2011: barbell low squat ankle hops (worked up to ~4 sets of 95 lb x 50) + barbell mini pogos (45 lb, sets of 100)
01/14/2011: barbell low squat ankle hops (worked up to ~4 sets of 115 lb x 40), tons of jump rope
01/15/2011: interval sprints mixed in with 6 mile walk @ 20 x 6 or so, 8 x 5 for MR half tucks
01/19/2011: light interval sprints mixed in with 12-14 mile walk (in 2.5 hours), very bouncy, didn't lose bounce at all, stopped by cops twice in 2 diff cities

CONDITIONING
01/11/2011: 5500 total jump rope reps, felt great, mostly sets of 200-300 turns, one set of 400 turns in 3min
01/12/2011: 2200 total jump rope turns
01/14/2011: 4430 total turns, mostly sets of 300

RECOVERY
01/15/2011: 6 mile walk with interval sprints/reactive work mixed in
01/17/2011: 7 mile walk with light interval jogs mixed in, felt so explosive/bouncy
01/19/2011: 12-14 mile walk with light interval sprints mixed in, very bouncy, didn't lose bounce at all, stopped by cops in 2 cities

ONE LINERS WITH EVERYTHING IN THEM
- OPTIONAL

definitely can see the difference..

great stuff on squat.. and ya, low carb just kills strength endurance, it's insane.. if i carb up i can hit multiple sets of 20 with 255.. if i low carb, i can barely hit a set of 10, but my heavy singles are not really effected.. lool

pc

Tue
Jan 18, 2011

Squats - Heavy
[185x6][225,275x4][325x2][365,385,405,425 x1]
- 405 4x3, 3x1

* i was feeling very strong today. so strong that i messed up my plan. i did paused warmup singles on 385 and 405. the 405 paused rep probably took a lot from my lowerback. it was still easy but the first set of 405 work sets - i was aiming for 405x6.. 4th rep got hard. stopped there. 405 is not heavy anymore - but after 4 reps, it would still be a goodmorning looking squat. did not bother forcing reps 5-6 at this time.
* whenever i can do a paused rep for weight.. i usually can 6 rep it. im getting close to 405x6. will adjust jump squat loading to a single 135 set and just use the 55lb for now. those beat up my quads. forcing quick transitions on the knees (while keeping ankles tight) put DOMs on upper knee muscles. calves are fine.

 

beast

i feel like i've lost some squat strength, or rather the way i do them is different. regardless, i'll be working on it still haha.

ankle is still weak, cant take loads at ends of ROM, like when sprinting.

and re the lower template... heh it was the one you gave me early on. the wonders of a notebook lol. 

when my ankle is all good, i hope u or lance, if you are too busy (cos it sure seems that way now  ) to come in and give me some much needed guidance!

ya man.. template this time, the writing down weights thing is too much for me right now so if i did that it would get messed up.. i think it's better though that people do their own weights, i don't want to hold anyone back if they think they can do more..

Thx man, still not back yet.. Still some distance away. And I was so close dammit haha.
If there's one thing u and I dun lack, it's hunger lol.

Ppl reading this, can u share with me your exp with doms?

Yd night I completed a leg workout. Most cases, I feel sore the day after, today in this case, and a day or 2 longer. Dun ask me why my recovery is so slow, I hv no bloody idea, and it's making me pissed as well.

But today in the mornin I woke up feeling fresh, this continued till the afternoon and evening. So I tot I could squat somemore tmr. But now at abt 9pm, my legs start feeling sore. How delayed can delayed be man??

Sure hope I can unlock the secrets to recovering in a day lol.

ya i've had really delayed doms plenty of times.. interval cardio work helps to really diminish doms for me.. really gets the blood flowing good.

but you should adapt to sessions and rarely get intense doms unless you change up exercises or greatly change up set/rep schemes..

?? you're just recently getting back into lower body, once you push it for 1 more week or so, doms should be less i imagine.

i cant do max RVJ's on the vertec so it's pointless, don't feel safe doing them.. almost landed on the base too many times, adam from tvs tore a ligament landing on a vertec, so it's pointless.. i could go off 1-2 steps, pretty sure i could get 11' off 2.

pc

I'm approaching my deload and then high frequency MSEM squatting phase soon (~2 weeks 'til then).

I plan on doing MSEM on MON, TUE, THU and FRI, with power work like snatches and 1-2 jump squats interspersed. So MSEM squat + snatch on MON and THU + MSEM squat + 1-2 jump squat on TUE and FRI. I also want to cut down fat so after I do my strength work I'll do stuff on a stationary bike (no treadmill, afraid of that machine) and when it's OK outside - run.

Any ideas of how to implement it? Any other ideas?

Should I do a few snatches and jump squats before the MSEM squats? After them? That is - use snatches and jump squats as MSEM potentiation or use MSEM as snatch and jump squat potentiation? Or do a 4 rep MSEM set, then do the dynamic stuff, then do another 4 rep MSEM set? (wave loading)

I'm still not sure what weight I'll use, squatted 140 and probably my max is ~145 or so, I think I should use 130 kg for starters.

can you split up training into two sessions? I doubt it so i'll comment like you said no.. but if you can, then jumps/interval cardio would be session 1, snatch/explosive lift + MSEM would be session two.

i think you could definitely drop weight AND maintain or even improve strength using some cardio, but, i'd use interval cardio methods..

for example:


Monday: (recovered from sat/sun): possible PR jump attempts, snatch or jump squat, MSEM (heavy 2 x 4), bw upper and/or core
Tuesday: (some fatigue from monday): interval cardio (jump rope intervals, bike sprint intervals, or light sprint intervals), moderate volume squat (3 x Almost Failure (submax effort method), strict form, 70-75%), bw upper and/or core

Thursday: Same as monday
Friday: same as tuesday except, 3-5 x Almost failure, strict form, 75-80% on squat.. can get in more volume

Rest days or separate sessions: walk + light interval sprints for cardio.. glute/calf work (such as glute bridges/calf raises at night, etc).. optional Bw upper (pushups/dips/pullups).. that bw stuff is to help maintain mass and active those muscle groups.. bottom line, you need tension to maintain mass when in a routine like this, but the tension doesn't have to come from very heavy weights.. i'm talking about maintaining lean mass while trying to lean out (losefat).

and obviously, you'd want to up the protein and reduce the carbs in terms of diet, no junk either.

that's my opinion on this idea.. one problem i've made is not hitting volume while doing my frequency blocks.. though i may maintain strength pretty good, i would actually lose some lean mass, so then when i come out of the block, i end up getting weaker fast..

peace man