Adarq.org

^^^^ thanks man. The motivation of what you and others on this board have got done keeps me rolling.

6/3/16 Friday BW=164.2

b-ball 1.5 hours

6/4/16 Saturday BW=162.4

jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 4x245, 2x7x225
deadlift 5x185, 5x225, 3x245
calf raise 4x10x200 

solid workout. warmed up with jump rope, and my side was splitting after 1.5 minutes.

cardio wise I blow. Been working a band to gain some more mobility in my ankle recently. It really seems to be helping. That + lacrosse ball rolling on my foot for the win.

^^^^ Yes!

Heavier weight = progress in my book.

5/21/16 Saturday BW=165.4

3 step jumps 3x5
jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 5x250, 4x250, 0x250, 3x230

5/23/16 Monday BW=164.8

b-ball 1.5 hours

Had too much on my plate this weekend. weights ended up getting pushed then rushed. Still 5x250 felt great. I hit a wall on the third set and had to call it a day.

5/16/16 Monday BW=?

b-ball 1.5 hours

5/18/16 Wednesday BW=165.4

b-ball 1.5 hours
3 step jumps 4x5
jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 3x3x250, 10x230, 6x230
calf raise 3x10x200

Usually I can't seem to move weight as well on a basketball day, but today felt great. Jumps felt solid, and 250 moved smooth and easy.

5/12/16 Thursday BW=165.4

3 step jumps 5x5
jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 1x255, 1x265, 1x270

yesterday my stomach was twisted, had to finally just lay down. This morning I still was not feeling 100%, by the time I got off work I was beat.

Took some green tea caps and pushed myself to do something. Surprisingly my jumps were better then they have been in years. Got up to 270 on my squat didn't feel like 275 would go up easy so I stopped. Today feels like progress.

^^^^ Trying to add weight slowly. Nothing crazy just working up to reps of 8 and then adding weight.
My capacity to add volume seems to fluctuate greatly. A weight that I can rep for 8 easily one day can be unmanageable for 3. On those days I just back it off and try to get some reps in.


5/1/16 Sunday BW=165.0

jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 7x235, 6x235, 7x235
deadlift 5x185, 5x225, 5x245, 5x255
calf raise 3x12x190

case in point today 235 was solid. Bar speed was great, nothing weird or forced. This is how I need every workout to progress. Working my way back to 8x245 is where I need to be in the short term.

After playing ball 3 days last week + walking a few more 20,000 step days my right calf is knotted. This week calls for more foam rolling and less pounding.

^^^^ you used to float man, Its amazing how much performance can drop off, even when you are still getting after it.

 
4/16/16 Saturday BW=164.4

3 step 4x5
paused squat 2x185, 1x225, 1x235, 3x5x230
deadlift 5x185, 5x225, 3x5x235
calf raise 3x10x180


4/18/16 Monday BW=165.0

b-ball 1.5 hours


4/19/16 Tuesday BW=164.2

jump squat 5x45, 5x95
paused squat 3x185, 1x225, 1x230, 5x230, 4x230


4/20/16 Wednesday BW=164.0

b-ball 1.5 hours

4/23/16 Saturday BW=165.0

3 step 5x5
jump squat 5x45, 5x95
paused squat 3x185, 1x225, 1x235, 1x245, 3x6x230, 6x205
deadlift 5x185, 5x225, 3x5x245
calf raise 4x12x180


Still getting after it. My rvj is improving steadily, just under 30"s today.

Deadlift's are feeling good after a long hiatus.  This last week was stupid busy, seems like someone is always in need of my help.

^^^^ that's the truth. not sure why I never use the 2.5's. Seems like when I get above 235ish for any amount of reps, I slide off with-in weeks and literally can't manage with any amount if weight.
Little over a month ago 10 reps at 225 was doable. Lately 5 reps is an absolute struggle. Takes me a bit just to get my body warm and firing and ready to lift, then the zone where I can improve is small. My focus is never quite there, too much split focus with my family and never enough time in the day. Truthfully I am working to maintain, real progress seems impossible currently. My plans for a workout and what I can actually get done once I am under the bar are always quite different.
More often then not I feel ready to scrap the workout before I ever get warmed up and end up slogging through with some slop.

Today was no different....

4/6/16 Wednesday BW=166.0

push up 4x35
pull up 4x10
dip 4x20
paused squat 2x185, 1x205, 1x225, 3x225, 4x5x225
barbell lunge 3x8x185
calf raise 1x10x180

No basketball this week and still I feel warn out and gassed.

3/30/16 Wednesday BW=?

b-ball 1.5 hours

4/1/16 Friday BW=166.2

paused squat 3x185, 1x225, 1x245, 1x255, 2x3x235, 1x235
barbell lunge 4x8x185
calf raise 3x10x170

My body is wasted after this last week. fell asleep on the couch after work today, which is abnormal.
Friday was painful. Times should be better next week.