Adarq.org

9/6/2010

bw = 157
soreness = none
aches/injuries = lower back bugging (from the paused chinups), left heel a bit (better than last few days tho)

workout got kind of messed up, pavement/sidewalks/court was all wet, heavy rain storms stopped around 11pm

---

workout:
- walk to bball court: ~1.3 miles
- svj's until i slipped (after warmup): about 6

here's where the fun starts:
- C1: RELAXED MR tuck jumps with slight linear displacement: 25
- C1: SVJ x 1
- C1-info: 4 rounds, rest between exercises and after SVJ

- RELAXED MR tuck jumps with slight linear displacement: 60

- C2: RELAXED MR tuck jumps with slight linear displacement: 25
- C2: SVJ x 1
- C2-info: 4 rounds, rest between exercises and after SVJ

so in all, 260 relaxed MR tuck jumps lol.. felt SO good, so explosive, so much pop.. i was actually getting some sick height on SVJ and on plenty of the tuck jumps.

- walk home: 1.3 miles

- 2.6 mile run: 18:05
-- first 1.3 miles: 8:48 = 6:46min/mile
-- next 1.3 miles: 9:17 = 7:08min/mile
-- stopped at 2.6 because im a pussy, or it was drizzling, not sure which

- bar dips: 8

- deep squat: 185 @ 4 x 1 (ez)

- chinups: 10

- S1: glute bridges @ 4 x 30-40
- S1: calf raise @ 4 x 20

---

done

that relaxed tuck jump complex/workout was freaking AMAZING.. it gave me more pop in my svj's thats for sure.. i need to do stuff like this more often, one thing i've lacked recently is "bounce training" ie reactive work.. i might actually jump tomorrow, not sure.. if i feel good i probably will, which changes my schedule above but rain does that

peace

[8:49pm] bsteve: whenever i get on my spinach right and steady i feel it in the gym
[8:49pm] bsteve: get 20% more bionic

So I want to carry on strength training, BUT...basketball practice is now like this...

Monday - 2HOURS
Tuesday - 2HOURS
Wednesday - 3HOURS/OR GAME
Thursday - 1HOUR 30
Friday - 2 HOURS
Saturday - 2 HOUR/GAME
Sunday - GAME IF NOT ON SAT

oooh this is a tough one.. I mean you don't even have one rest day, eek! How drained do you feel after those 2 hour practices?

one of the most important things will be nutrition, especially peri/post-workout nutrition.. have you ever taken protein + carb shakes during a basketball practice, such as during a break? It really can be very effective at keeping you fresh. If you down half of a "gatoraid + protein shake" during practice, then down the other half (or more) after, lifting won't be nearly as bad.

i'd definitely say your best days to lift are mon/thurs, though it would be great if you could just chill thurs considering it's the lowest amount of work. I'd go for something like this:


Monday - 2HOURS + SQUAT/BENCH/PULL
Tuesday - 2HOURS + light bodywieght stuff (upper/lower)
Wednesday - 3HOURS/OR GAME
Thursday - 1HOUR 30 + SQUAT/BENCh/PULL
Friday - 2 HOURS + light bodyweight stuff (upper/lower)
Saturday - 2 HOUR/GAME
Sunday - GAME IF NOT ON SAT

bodyweight stuff would be things like glute bridges, hamstring iso, ghr, dips/chinups/pullups/pushups etc.

as far as rep ranges go, I would go 3 x 5-8 depending on how you feel..

i personally wouldn't deadlift, at least not right now.. i'd get adapted to the routine without deadlift, then if everything feels fine after a few weeks, i'd put it in.. but deadlift could be the straw that breaks the camel's back, in turns of fatigue/lower back fatigue etc.. not something you want when playing tons of basketball like you will be.

not so sure about power cleans in this routine, i mean, i think it'll be more of a filler than useful given the circumstances.

So I don't think I can really carry on with SS 3x5 as it would just be too much...I was thinking of having the same sort of format with

A                                         
SQUAT                               
BENCH
DEADLIFT
(UPPER BACK LIFT)

B
SQUAT
PRESS
POWER CLEAN
CHIN-UPS

I think I would put A on thursday, and B on sunday and then on wednesday throw in a lighter workout of

Bulgarian split squats
Leg curl/nat ghr idk
maybe some upper body stuff like curls?/lateral raises? pushups? etc?
Calf raises

How do you think this would work and if possible suggest something better, i know its a lot to read but really not sure what to do, i enjoy lifting and have seen good results before etc so dont want to give it up.

BTW previous stats about a month ago

Squat 90kg x 5
Bench 50kg x 5
Press 38?kg x 5
Deadlift 100kg x 5 (ran out of weights could have been more)
Power clean - 50kg x 3
Chinups-max of 6 -WEak i know!

Obviously on this sort of routine i would have to eat a hell of a lot more than i am now, and really use some recovery techniques etc but just checking with you guys who know much more than I about this stuff...

thanks

that's my take on it..

peace

Yesterday, went hiking/trail running/bouldering with my brother and a couple other kids. Culminated with jumping into the Potomac River off a 40-50 foot cliff. Some kayaker passing by filmed us and then filmed me spelling out my email address (lol) so hopefully we'll have some footage soon!

hah sounds fun.. jumping into canals around here is scary shit, i used to do it alot though it's fun as hell.

how'd you spell out your email address?

We got a $75 ticket (each) for "entering the Potomac" which is apparently illegal because mad people have drowned in it this year, but whatever. Fucking worth it.

wtf? that is whack

so, i put adsense on the top of the site.. color scheme matches and it's not too big.. i've filtered out tons of categories so hopefully we don't get any fitness/vert ads, so far i actually like the ads that are dislpayed.. i've gotten:
- BP oil cover up ads
- military secrets ads
- moviephone / movie tickets ads
- newspaper stand ads

hehe.. i just don't want alot of trashy ads on the site and especially no fitness ones etc..

peace

daybefore lots of spinach and protein mod carb. ~8 30 dinner= salmon  sleep at 11 30.

wake ~7

7am  breakfast= healthy cereal, 10 oz spinach
9 or 10 am= chicken
1 pm= more spinach plus 1-2 banana
after 1pm lunch= nap 30 min, wake at 2
at 5pm spinach
8 30pm= coffee
9pm= vert pr

EDIT- on the day of my 37.5 slrvj, i had a big glass of prune juice and took a shit at least 1-2x per hour from 8am- 3pm. probly lost a TON of bodyweight

lol nice.. i always take tons of shits before PR'n too mostly from bananas though.

YOOO!!! check 1:06, nasty.. pretty cool vid with the fall & then coming back and tearing it up ridiculous.