Adarq.org

5 May 2015

Bodyweight@session : ~84kg
Soreness : stiff quads, sore glutes, calves, chest, lats
Injuries/aches : none

RUNS & JUMPS SESSION :

1 MILE RUN :
Time : 9m
Average speed : ~10.7 kmh
Pace : ~5m:37s / km
-Felt crap. However I was a little bit faster than last week that i felt great. Still ~30s away from PR territory.

TEMPO RUNS:
5x100m@80%
Run ~19s / rest 60s / repeat.
-Nice. Bumped up the dist to 100m. Got a couple 18.x. Now gotta add a second set.

TODDDAY METHOD JUMPS:
SVJs :  max 26''
Dropstep : max 29''
1-step DLRVJ : max 30''
2-steps DLRVJ : max 28''
-Legs gave up on me after the 1-step ones. Crap heights again. Gotta wait to adapt to all this.

4 May 2015

Bodyweight@session : ~83.75kg , new 2015 low
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #21 , ( Week #9 )

HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@45kg
3@45kg
3@47,5kg ( +2,5 kg )
3@50kg
-Nice.

HALF SQUAT:
5@60kg
5@80kg
5@100kg
5@115kg
5@130kg  ( +5 kg )
-Bumped the top set weight up. Lost a couple of depth inches. Still good though. But 130kg is currently too heavy on my back, fuck.
Overall improvement, 100kg was very fast, and 115kg was pretty fast too, nice.

BENCH PRESS:
9@60kg
6@60kg
5@60kg
Total = 20 reps
Drop-set : 10@50kg
-Unable to recover from last week super-weak performance.

DEAD HANG PULLUPS:
8@BW
6@BW ( +1 rep )
5@BW ( +1 rep )
Total = 17 reps ( +2 reps )
Drop-set : Lat-Pulldown 10@150lbs
-Recovered from last week super-weak performance here.

STANDING CALF RAISE:
30@BW+50kg
30@BW+50kg
25@BW+50kg ( -3 reps )
-Regressed a bit here due to not doing them last week.

Can't believe this thread is that old...Guess I'm getting old too...

Anyway:

Jmike, I believe age 37/38 (and 300 lbs)
<a href="http://www.youtube.com/watch?v=KauT9Vzd7JE" target="_blank">http://www.youtube.com/watch?v=KauT9Vzd7JE</a>

Kim Collins at age 38 (close to 39), a sprint, I know
<a href="http://www.youtube.com/watch?v=cgqe6Knjbvs" target="_blank">http://www.youtube.com/watch?v=cgqe6Knjbvs</a>

Stephon age 38
<a href="http://www.youtube.com/watch?v=oSgRcWg54JE" target="_blank">http://www.youtube.com/watch?v=oSgRcWg54JE</a>

Enjoy!

+1

Also edited to have them embedded here ( use the youtube button ).

29 April 2015

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

RUNS & JUMPS SESSION :

1 MILE RUN :
Time : 9m:7s
Average speed : ~10.5 kmh
Pace : ~5:42s / km
-Weird. Felt very bouncy and fast. Was sure i PRed but i ended up 30s slower than my PR, in which i felt stiff and slow.

TEMPO RUNS:
5x80m@80%
Run ~15s / walk 45s / repeat.
-Those felt bad. Couldn't really sprint, just trying to push.

TODDDAY METHOD JUMPS:
SVJs :  max 26''
Dropstep : max 29''
1-step DLRVJ : max 30.5''
2-steps DLRVJ : max 30''
-Felt ok. Was jumping 1'' lower than season PRs but that was expected.

Not bad for not having done such a session for ~1 month. The bet is consistency, let's see if i can win it.

28 April 2015

Bodyweight@session : ~84kg , new 2015 low
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #19 , ( Week #8 )

HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@45kg
3@45kg
3@45kg
3@50kg ( +5 kg )
-45kg getting too light. 50kg triple was smooth. Nice.

HALF SQUAT:
5@60kg ( +10 kg )
5@80kg ( +10 kg )
5@100kg ( +10 kg )
5@115kg ( +5 kg )
5@125kg
-Same top set, increased all others. Very nice. Video-checked depth/form too, happy with it.

BENCH PRESS:
9@60kg ( +1 rep )
6@60kg ( -1 rep )
5@60kg ( -1 rep )
Total = 20 reps ( -1 rep )
Drop-set : 10@50kg
-WTF, super-weak.

DEAD HANG PULLUPS:
8@BW
5@BW ( -1 rep )
4@BW ( -1 rep )
Total = 17 reps ( -2 reps )
Drop-set : Lat-Pulldown 10@150lbs
-Even weaker here. Dafuq!!!

STANDING CALF RAISE:
Was 23:40, gym had to close so i had no time for those.

Quote from: LoopieMclooperson on April 27, 2015, 11:27:18 am

 
More excuses then progress this last week. 

yeah i feel that.

Me too! 

25 April 2015

Bodyweight@session : 84,25kg , new 2015 low!
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #18 ( Week #7 )

HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
2@50kg
1@60kg
0@65kg
0@65kg
0@65kg
0@65kg
-60 went up very nice. 65 was very close at first attempt. Some little progress.

HIGH BAR FULL SQUAT:
HORIZONTAL LEG PRESS MACHINE:
15@200 lbs
15@300 lbs
10@400 lbs
8@495 lbs
-Squat rack was taken for good. Had to compromise with leg press. Oh well.

BB OHP:
9@40kg
7@40kg ( +1 rep )
6@40kg ( +1 rep )
Total = 22 reps ( +2 reps )
-Stronger but still weak.
Also did a dropset, 10@30kg, will be doing that at major exercises that i am too short on volume.

BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
10 each hand @ 36kg ( +1 rep )
Total =  30 reps ( +1 rep )
-Got my 3x10 but i am staying at 36kg to get a better feel of it.

SEATED PAUSED CALF RAISE:
15@55kg
15@55kg
15@55kg
-Stayed at same load to improve top ROM. It improved but needs more, same load next week too.

23 April 2015

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1,5 hours full court basketball.
Wasn't feeling it today. Bad endurance, medium strength, idk vert, no rim jumps to report.