Adarq.org

27 November 2015

-Foam roll IT band and quads ~30 minutes ( not continuous, 30' including the breaks ). PAIN.
-Stretch groins, hamstrings, quads, calves, 1m30s hold per position.TIGHTNESS.

25 November 2015

Bodyweight@session : ~87,5kg
Soreness : none
Injuries/aches : none

PUSH PRESS:
5@20kg
5@30kg
5@40kg
3@50kg
2@57,5kg ( +2,5 kg ) , ( -1 rep ) , 2RM 
-That is the most weight i have ever pushed above my head. Was a bit shaky.. Inability to dump is really restrictive.

SQUAT ( MSEM ):
1@90kg ( -5kg )
1@95kg ( -2,5kg )
1@100kg
1@100kg ( -2,5kg )
1@100kg ( -5kg )
1@105kg ( -2,5kg )
-Changed the sequence, made the buffer bigger, hoping for a bit fresher legs at bball.

INCLINE (45') DB PRESS:
12@22kg each hand
12@22kg each hand
12@22kg each hand
-I can go heavier, limiting factor = setup.

UPRIGHT ROW:
10@35kg
10@35kg
10@35kg
10@35kg
-Very strong, ready to up.

BB CURL:
10@30kg
10@30kg
PREACHER CURL:
10@25kg
10@25kg
DB HAMMER CURL:
10 each hand @ 14kg
10 each hand @ 14kg
-Ready to up at 'normal' curls, not preacher&hammer yet though.

TRICEPS PUSH DOWN:
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Felt a tiny bit easier. Maybe i can try upping. Or add a couple reps, chase 4x12 before i attempt 4x10@160.

^That is interesting.
I do my share of paused reps though, and i do mix them with no-pause, just not in the same set. One of the two week days of squatting is 3x5 ATG paused, followed by 20RM not paused. Also all my warm-up sets are always paused.
As for LTMP, it is not the mobility that i am after, but a safe / effective / performance-oriented way to utilize high frequency. Mobility is an added benefit. Take a look in adarqui's blog posts about them if you haven't, interesting stuff said there:
www.adarq.org/performance-training-blog/length-tension-motor-pool-sessions-(ltmp-sessions)/
www.adarq.org/performance-training-blog/length-tension-motor-pool-singles-sessions-(ltmp-singles)/

Funny that you mention LTMP. After that post i did last Friday, about acquiring access to an extra gym and making daily training possible, i was thinking what to do to take full advantage of it. LTMP came to my mind and i was re-reading the thread this weekend. I will definitely come back at you about this in a month or so, want to make a new plan then.

24 November 2015

7 days vertical jump cure routine.
-Weak front plank ( 30s was almost fail ), weak BSS iso hold ( fail 60s, could only hold 45s each side ). All other easy.

DB SHRUG:
4x15@10kg each hand.
-DBs too light so did them paused ( 1s hold on top of each rep ).

Stretch quads, hamstrings, groin, calves.
-So much tightness.

21 November 2015

Bodyweight@session : ~87kg , oops, it is dropping
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
5@25kg
5@35kg
3@45kg
3@55kg
3@65kg ( +1 rep ) , lifetime 3RM  , lifetime predicted 1RM 
-Awesomeness!!!

ATG PAUSED SQUAT:
5@85kg ( +2,5 kg ) , lifetime 5RM  , lifetime predicted 1RM 
5@85kg ( +2,5 kg ) , ties both previous set PRs 
4@85kg ( +2,5 kg ) , ( -1 rep )
MEBM SQUAT ( no pause ) : 18@70kg ( +2,5 kg ) , ( -2 reps )
-MEBM is also some kind of  , most i have done is 15@70kg / 20@67,5kg.

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
9@20kg each hand
-I think i may have to go back to 18kg and add some depth.

SEATED REAR DELT FLY MACHINE:
12@80lbs
12@80lbs
12@80lbs
-Very strong.

DEAD HANG NEUTRAL GRIP PULLUPS:
10@BW ( +1 rep ) , lifetime
8@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs
-Total reps too.

SEATED PAUSED CALF RAISE:
15@60kg ( +2,5 kg )
14@60kg ( +2,5 kg ) , ( -1 rep )
13@60kg ( +2,5 kg ) , ( -2 reps )
-Missed a few reps, still very strong.

The bad news: Was a hectic week, extra work load with coinciding errands ( those bitches always attack in groups ). Was supposed to do some cardio on Tuesday, lift on Wednesday and full court bball Thursday but none of that happened.
The good news: Got access to an extra gym. Nothing special, small with no free weights. But it does have treadmills, bikes, DBs, and and a few machines. It is also ultra convenient to go. What does that mean? DAILY TRAINING BB!!!! Can finally add the missing links of cardio&core, plus some accessory stuff i might have been missing.
Gonna start easy for now, then i guess that in around 1 month ( which coincides with Xmas ) will reevaluate and build a new program.
Awesomeness!!!