Adarq.org

26 March 2016

Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #24 ( Week #10 )

SUPERSET 1 - SQUAT ++ OHP:
4@92,5kg ++ 8@42,5kg
5@87,5kg ++ 8@42,5kg
7@82,5kg ++ 8@42,5kg
8@82,5kg ++ 8@42,5kg

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 42,5kg ++ 10
8 each leg @ 42,5kg ++ 10
8 each leg @ 42,5kg ++ 8+2
8 each leg @ 42,5kg ++ 7+3

SUPERSET 3 - RDL ++ LEG RAISE:
20@55kg ++ 20
15@75kg ++ 20
10@95kg ++ 20
5@115kg ++ 20

Legs a bit too tired at squats, couldn't match the previous workout PRs. Fought it well though and did the 4th sets too after a long time.

24 March 2016

1½ hours full court bball.
Same old story: good endurance, awesome (fast) recovery from high heart rates. Always tired legs, yet loaded for jumps all the time. I now see again what i used to see only at my peak-vert times, fear of the block at the opposition, they are avoiding to drive to the rim. Feels great.
Also feeling stronger in physical game. Overall very nice.

22 March 2016

Bodyweight@session : ~87,75kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #23 ( Week #10 )

SUPERSET 1 - SQUAT ++ OHP:
4@92,5kg ( +2,5 kg ) ++ 8@42,5kg ( +2,5 kg )
6@87,55kg ( +2,5 kg ) ++ 8@42,5kg ( +2,5 kg )
10@82,5kg ( +2,5 kg ) ++ 8@42,5kg ( +2,5 kg )
-Each squat set is cycle
Also 8@42,5 OHP ties cycle PR.

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 42,5kg ( +2,5 kg ) ++ 10
8 each leg @ 42,5kg ( +2,5 kg ) ++ 10
8 each leg @ 42,5kg ( +2,5 kg ) ++ 8+2
-First time using 42,5kg in BSS so obvious cycle 
Also first time getting 10 straight pullups at second set and 8 at third , yup , cycle 
 
SUPERSET 3 - RDL ++ LEG RAISE:
15@75kg ++ 20
10@95kg ++ 20
5@115kg ++ 20
-No PRs here, got too sweaty which destroyed grip. Yes, i know , straps.
Leg raises are getting easy though, time to do weighted.

Strongest workout so far, really enjoyed it.

I'm alive just busy and need to get back to LBSS right now as he is in a crucial point!   

Yes, i know you are very busy. Are you still around means do you have time to spare for us, lol. I highly appreciate the valuable info and personal effort you put into anyone in here that asks for it.

For you I would say go to 12 weeks because your making progress and a 12 week summer offseason is standard.  If you can hit your true PRS on squat we are golden, how far are you from there?

Pretty far i am afraid. My all time rested PRs are 10@92,5kg , 4@100kg , 3@110kg , 1@120kg. In other words i am a bit over 10kg or 6 reps away.

As far as what's next...  It depends.  Offseason workouts apply to a wide range of athletes.  Think of yourself as a college level athlete who is finishing up offseason training.  What comes next after offseason training is far different for a 400m hurdler vs a 60m/100m guy or football guy.   Your saying that the weather is good so you can jump/run.   How much of this do you want to do?   Basically, what comes next in your weight training life is dependent on what comes next in your actual performance life.  Weight training is always an adjunct never the focus - but how far we put it to the side is dependent on the needs of the athlete.  It will be less demanding for sure but for me to decide how much less demanding I need to know what you plan to do and what you want to do.   What I mean is maybe you plan to play in an outdoor soccer leauge 2x per week.  Maybe you want to run 400m in under a minute for the first time in your life.  Maybe you want to run 100m under 12 seconds.  Etc.   So, given needs and desires we can plan the next step.  But go for 12 weeks if for no other reason than it gives me time to get my online training algorithm done and prepare better.

I would like to do the obvious adarq.org member thing , peak my vert at the end of the road. Both SVJ, dropstep and RVJ. What i was really asking is how do i transition, i would imagine i would not switch straight to peak after this GPP, but do a transitioning phase where i 'harvest' the gains. Hope it makes sense? No rush though, i want to peak at late June - early July so plenty of time till then. I will keep doing this GPP till week 12, trying to push the weights up some more and see what happens.

Full disclosure, I have an online training site where we train pro and college athletes and some amateurs.  Though I think ADARQ should be paid handsomely for his work I respect that he wants to keep his site free so when I open up my online services I'll make things free to posting ADARQ members and it will just be another resource for you guys to get articles and training ideas (and to help me test!).  If he reads this and has a problem with me even mentioning what I am doing I won't talk about it again... 

Awesome that you are putting up a site, best luck with it! Also awesome that you are willing to offer free services to this community members.

^Thanks!
Only the RDL is a real PR though, the other ones are 'cycle PRs'. But yes, it is working good now, i passed the dark times and i am enjoying/progressing it. Legs are ALWAYS tired, but they learned to perform and progress in that state, so i am waiting to tapper on all that work after i end the GPP cycle.
And what did my legs need the best for the weekend? That's right, a few dozens kilometers of aggressive downhill skiing, lol. Doesn't matter, was worth it, skiing is the shit.

17 March 2016

Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #22 ( Week #9 )

SUPERSET 1 - SQUAT ++ OHP:
4@90kg ++ 8@40kg
6@85kg ++ 8@40kg
10@80kg ++ 8@40kg
-First two squat sets are both cycle PR ties , last set is cycle 

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 10
8 each leg @ 40kg ++ 8 + 2
10 each leg @ 40kg ++ 7 + 3
-Last BSS set is cycle 
 
SUPERSET 3 - RDL ++ LEG RAISE:
15@75kg ++ 20
10@95kg ++ 20
7@115kg ++ 20
-7@115kg is LIFETIME ( and of course cycle ) 

I am going skiing this weekend so i didn't do the 4th set again. Decided to push for volume PRs at the third sets though. As you read already, it worked. 

JS 6x150 (PR), 8x150 (PR)

Aaaaaaaand the comeback begins! I did the heavy JS because fuck cargo cultism. It's perfectly safe.

I'm also thinking it might help to use the weight vest when i run the suicides, cause it will be make it more psychologically tenable to me cause I loathe basketball drills and think basketball training is invented by and for dumb ppl in a cargo cult fashion.

for my jumper today i put up some 3s from around 3/4 court .. i figure if i can make those kinda regularly i will make a normal 3pt submax. i know the usual basketball wisdom is to start close to the rim and move out but normal basketball advice is dumb and i dont see how shooting a perfect shot from near the rim helps you shoot a 3 - cause it doesn't, i know from experience lol.

Too much fuck-cargo in this journal. Doing 150kg jump squats when half the forum adviced you not to, not doing bball drills when you need to improve bball skills and building shooting mechanics the opposite way ( outside your range ) is not smart. Neither improvising or experimenting. It is plain avishek-style-stupid.
I am NOT calling you stupid, I think you are very smart. You know what i am saying.

12 March 2016

Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #20 ( Week #8 )

SUPERSET 1 - SQUAT ++ OHP:
3@90kg ++ 8@40kg
5@85kg ++ 8@40kg
8@80kg ++ 8@40kg

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8 + 2
8 each leg @ 40kg ++ 7 + 3
8 each leg @ 40kg ++ 6 + 4

SUPERSET 3 - RDL ++ LEG RAISE:
20@55kg ++ 20
15@75kg ++ 20
10@95kg ++ 20

This was done Saturday morning. Was really beat from Thursday night bball, so cut some volume again. Squats and BSS were strong, got 8@80kg which is a PRish performance for this cycle ) , pullups and RDL were weak. Overall it is going good now, i am able to AREG it correctly. Also, i think that lately i look a little leaner AND bigger at the same time. Good stuff.