Adarq.org

13 October 2014

Bodyweight@session : ~84kg, back to normal as expected.
Soreness : some lats and biceps soreness, some quads tightness.
Injuries/aches : none

GPP PHASE - Workout #18

ROMANIAN DEADLIFT:
8@90kg
8@90kg
8@90kg ( +2,5kg )
-Strong hamstrings, strong grip, great!

BARBEL LUNGE:
8@40kg
8@40kg
8@40kg
-Did 40kg again because i skipped them last week. Very solid.

PAUSED BENCH PRESS:
10@55kg
10@55kg
10@55kg
10@55kg ( +1 rep )
-Got my 4x10, awesome!

CHINUPS:
DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW
8@BW
8@BW
7@BW
-Decided to switch to those for a change, kinda bored of chins, plus i want to get more lats than biceps out of them, those feel much more lat driven.

STANDING CALF RAISE MACHINE:
20@75kg ( +5kg )
18@75kg ( +5kg ) , ( -2 reps )
16@75kg ( +5kg ) , ( -4 reps )
-Shit got too heavy. Still strong though.

10 October 2014

Bodyweight@session : n/a
Soreness : some slight shoulders and traps soreness
Injuries/aches : none

PLYO/JUMPS/IDK WORKOUT

LINE HOPS : 4x40

DONKEY HOPS : 4x15

MR TUCK JUMPS : 4x10

HEAD-HEIGHT JUMPS ( in the house, 260cm / 8'6'' ceiling ):
SVJs : 2x4 , around 25'' , couple of 25 1/2''
DROPSTEPS : 2x4 , around 27 1/2'' , couple of 28''

9 October 2014

Bodyweight@session : n/a
Soreness : sore shoulders and abs, tight/'heavy' quads
Injuries/aches : none

1.5 hours full court basketball.
Very good endurance. Not incredible like last time but still very good.
Very good vert too, getting consistent 10'5''/30'' off two steps.
Gotta throw more jumping in, i am setting as a ( motivating ) mini goal to get to 31'' consistent / 32'' max until Christmas.

8 October 2014

Bodyweight@session : ~84.25kg
Soreness : hamstrings, quads, chest, traps, lats
Injuries/aches : none

GPP PHASE - Workout #16

HIGH BAR FULL SQUAT , MSEM:
1@102,5kg ( +2.5 kg )
1@102,5kg ( +2.5 kg )
1@102,5kg ( +2.5 kg )
1@100kg
1@100kg
1@100kg
-102,5 got too heavy on third rep, had to go back to 100 for the rest.
Not sure if unrecovered from Monday squatting ( quads did hurt on eccentric ) or just not strong enough. Progress anyway so cool.
Also, the difference 2,5 kg make, damn. 102,5 kg=almost fail, 100kg=hard but solid lift. Weird. Maybe mental.

DUMBBELL NEUTRAL GRIP SEATED OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand  ( +1 rep )
9@18kg each hand  ( +1 rep )
-Very nice.

BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg
12 each hand @ 16kg ( +2 reps )
-Got my 3x12 but barely, not bumping up to 18kg DBs yet.

TRICEPS ROPE PUSHDOWN:
12@25kg
12@25kg ( +1 rep )
11@25kg ( +1 rep )
-Very hard but strong.

SEATED WEIGHTED CRUNCHES MACHINE:
20@110 lbs ( +5 lbs )
20@110 lbs ( +5 lbs )
20@110 lbs ( +5 lbs )
-Great.

ABS COASTER MACHINE:
20@BW+2,5kg  ( +2.5 kg )
20@BW+2,5kg  ( +2.5 kg )
20@BW+2,5kg  ( +2.5 kg )
-Very hard.

^Agree, we have talked about it a couple of times with adarqui, best jumps come when you stop thinking and lose yourself in the jump. Unfortunately you can't deliberately do it.
What i found that worked for me was off-the-backboard dunk attempts. And with your jump heights it is not that crazy, you are comfortably 6'' above so 7'' at your PRs. This might not be enough to actually land such a dunk but you can get pretty close and also possibly record a PR jump. I always tried some of those whenever i could get 7-8 inches above a rim, ( although i knew i needed 9 to 10 inches above to actually land it ). Still, even when not even close to dunking, they always felt great, losing yourself on the jump, catching the ball above the rim etc. Now that i think about it, my avatar is a pic from such an attempt, and one of the best dunk pics i ever got. And IIRC, it is a miss too 
Lobs are another way ( the adarq way ) but it requires much more skill, it is very easy with the backboard.

Comfortably 36!!!
You have gone a long way, well deserved and absolutely gained too...

1 October 2014

Bodyweight@session : ~84.25kg , oops!
Soreness : hamstrings and glutes a bit, calves torched
Injuries/aches : none

GPP PHASE - Workout #14

HIGH BAR FULL SQUAT:
MSEM : 6x1@100kg , 45 seconds rest between reps.
-Switched to MSEM instead of 3RM , this combines more intensity with less fatigue, let's see how it carries over to the court.
Finally felt very good with squat, progress feeling. 100kg was very solid form, not heavy on back, even kinda fast too.

DUMBBELL NEUTRAL GRIP SEATED OHP:
10@18kg each hand  ( +2kg per hand )
10@18kg each hand  ( +2kg per hand )
9@18kg each hand  ( +2kg per hand ) , ( -1 rep )
8@18kg each hand  ( +2kg per hand ) , ( -2 reps )
-Very strong, i would be happy with 4x8, those DBs are getting heavy!

BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg
10 each hand @ 16kg
-Same with last week. Had better control at first 2 sets but run out of gas again at the last.

TRICEPS ROPE PUSHDOWN:
12@25kg ( +2.5 kg ) ,
11@25kg ( +2.5 kg ) , ( -1 rep )
10@25kg ( +2.5 kg ) , ( -2 reps )
-Very hard but strong.

SEATED WEIGHTED CRUNCHES MACHINE:
20@105 lbs ( +5 lbs )
20@105 lbs ( +5 lbs )
20@105 lbs ( +5 lbs )
-Great.

ABS COASTER MACHINE:
20@BW
20@BW
20@BW
-Didn't add weight because, i should have added, kinda easy.

STANDING CALF RAISE MACHINE:
30@25kg
30@25kg
-Did some high-rep-light-weight stuff to make DOMS go away faster.