Adarq.org

I just came home from a park basketball session and for the first time in 7 and 1/2 years I felt like "flying" - I could dunk a few times on the smaller rim (about 2.90m). The key was playing a lot of 3 on 3 games and getting really warmed up, wearing long pants (keeps the legs warmer) and having some great running shoes instead of clunky basketball shoes (this is the biggest difference, I guess). I searched so hard for some good running shoes and I think I finally found them. In fact, I'm considering going and buying a few more pairs.

My "vert" was for quite some time about 50 cm or so, but today was about 70, I think. Quite a difference. Remember, I weigh 94 kg and I'm working to get leaner and lighter, my plan is to get to 86 kg by the end of the year (more realistically, 90 kg should be doable).

How much do you weigh these days?

Leg day 2:

Low bar squat:

20x5x2
60x5
80x3
90x2
100x1
70x10x3

BSS + Leg curls superset:

15x5x1 + 40x10x2 (each leg) (very tiring)

Leg extensions hold: 40x10sx2 each leg
Leg extensions (5 second eccentric phase): 40x10x2

Single leg calf raise (slow eccentric phase): BWx10, 20x10

Bodyweight: 93.4 kg
Exhaustion level: 9/10

Comments:

Tiring workout, as usual, although pretty good, I enjoyed it. I think these higher rep sets help with work capacity and also the form is a little better because the bar is lighter, at least at the beginning. They do push my heart rate into the 160s, though. In fact, I'm using my Apple Watch heart rate monitor to determine my rest intervals: I usually go when my heart rate goes below 120, preferrably below 110.

Leg day:

Low bar squat:

20x5x2
60x3
80x2
100x1
60x10x3

RDL + Leg curls superset:

60x10x2 + 32x10x2 (each leg)

Leg extensions hold: 32x10sx2 each leg

Bodyweight: 93.7 kg
Exhaustion level: 10/10

Comments:

Very tiring workout. Unfortunately my now 1.5 year+ daily chronic cervicothoracic pain is still going strong and eating all my energy. No doctor has been able to help, I have to live in a world where I don't even consider doctors exist since they are useless.

Quote from: Raptor on September 27, 2023, 03:03:49 pm

Is there any way to reinstate the old journal?

Forgot how to read? 

Quote from: vag on September 27, 2023, 06:35:22 am

Edit:
i just noticed you mentioned it on your own

Quote from: Raptor on September 27, 2023, 02:35:16 am

PS. It would've been nice to still be able to use my old log and read through it.

Well, it's right there :
http://www.adarq.org/old-journals/raptor's-strength-power-journal/

I meant from the old journals area back in here, in this section.

Leg day:

Low bar squat:

20x5x2
60x5
80x3
100x2
110x1
100x4,3,3

Dumbbell BSS:

10x8,6

Bodyweight: 94 kg

Comments:

First time squatting over 100 kg in 8 years. The dumbbell Bulgarian split squats were surprisingly difficult, although they did come right after squats so I was already tired. Vert is in the ~24 inch range, but I'm not trying to jump at this weight since it's pretty dangerous and my right knee is acting up.

PS. It would've been nice to still be able to use my old log and read through it.

Such rotation, much cone, wow

One of my friends who is an Olympic high jumper used to jump like that. I would look like that.

He just got suspended for doping, at the Rio Olympics