Adarq.org

Feels like it's been forever since I updated. Has only been a couple of weeks though. Not going to post each individual workout over that time. Will just do a short summary.

After the last post had a couple of decent workouts before a week off. Mainly involving front squats around 90-100kg and back squats at 100. Plenty of playing around with bench hand width and have finally figured out the perfect width for me. Feels so much more powerful and I can actually feel it in the chesticles where it's supposed to be.

Went for a run (2.03km in 10.56 including bouts of walking). Will try to do at least one a week working up to at least 3km with the hope of bringing a 3km time of around 12 minutes. May eventually do a 5km just because but that would be it.

Am going back to the B3W program I have done before. I just wasn't that into the one I had devised. Not even remotely. I figure I'll still have the two heavy days (squat/deadlift) and then two lighter/explosive days for FS and snatch grip pulls. I had good success doing this last year and as always figured there had to be something better out there.

17/12/14

Squat
Bar x 8
60 x 8
80 x 8 x 3

Wide grip RDL
60 x 8
80 x 8 x 3

Incline bench (fat gripz)
Bar x 8
40 x 8
50 x 8 x 3

Bent row
50 x 8 x 3

So the last week has been a complete write off. A wedding, late nights for work, school stuff for my son, Christmas parties and general CBF’d feelings made for a strange week. Funny how it worked out but I guess I will just take it as an unplanned deload week. I had planned to run with the easy strength template for another two weeks and max out completely but don’t think I’ll do that anymore. I don’t really seem to benefit at all when I max out and I can’t see things being any different this time.

I have been thinking about the direction going forward and am looking to gradually make my way back onto the court....again. It will be a much more measured approach than last time and I will start out at a much lower level and work my way up from there. Probably the most important thing will be getting fit for playing ball as that’s the one thing I have lacked whenever I have played in the last 2-3 years.

Training wise I’m going to go with 2 non-negotiable strength days per week with 1-2 other lighter days to fulfil my aesthetic goals. Add to that some running/sprints/cardio work and we should be right.

Day 1:
Depth Jumps, Jump Squats, Back Squat, Incline Press, Wide Grip RDL, Bent Row (chins between pressing sets)
Day 2:
Depth Jumps, Jump Squats, Deadlift, OHP, Front Squat, Dips (chins between pressing and dips sets)

Optional Days:
Lighter pump style work for upper body + circuit work (cardio)

As far as conditioning work goes I will look to do the following:
Play and practice basketball
Sprint intervals
Bodyweight/kettlebell circuit 

I have to admit that aside from when I was playing at high rep level back when I was 18-19 I have never done any real cardio work and that I’m actually pretty excited to do some. Will have to strike the balance right so that I don’t take too much away from my strength/vert goals but I think any cardio will help with my overall conditioning and work capacity anyway. I’m sure the additional work I do will help with my bf too which is currently around the 16-17% mark.

I have been thinking for a while about getting back into playing and figure that if I'm going to fulfill any athletic goals basketball wise I'd better do it before I'm too old.

*Edit- I've just been called up to fill in for a team tonight  Going to be interesting.*

07/12/14
Even Easier Strength
Day 35

Wide Grip RDL
60 x 5
60 x 5
90 x 5
90 x 5

Incline Bench
bar x 5
40 x 5
65 x 5
65 x 5

Front Squat
60 x 5
80 x 5
80 x 5

Chins
bw x 5
bw x 5

03/12/14
Even Easier Strength
Day 31

Wide grip RDL
60 x 5
60 x 5
DL
100 x 5
125 x 3
150 x 2

Incline Bench
bar x 5
40 x 5
65 x 5
70 x 3
75 x 2

Front Squat
60 x 5
90 x 5
100 x 3
110 x 2

Chins
bw x 5
+10 x 3
+20 x 2

04/12/14
Even Easier Strength
Day 32

Snatch Grip RDL
60 x 5
80 x 5
80 x 5

Incline Bench
40 x 5
65 x 5
65 x 5

Front Squat
65 x 5
80 x 5
80 x 5

Chins
bw x 5
bw x 5

05/12/14
Even Easier Strength
Day 33

REST-
18 holes golf.

02/12/14
Even Easier Strength
Day 30

REST- unintentional rest day.

27/11/14
Even Easier Strength
Day 25

Rest

28/11/14
Even Easier Strength
Day 26

Rest

29/11/14
Even Easier Strength
Day 27

Wide Grip RDL
60 x 5
60 x 5
DL
100 x 5
120 x 3
140 x 2

Incline Bench
bar x 5
40 x 5
60 x 5
65 x 3
70 x 2

Front Squat
60 x 5
80 x 5
90 x 3
100 x 2

Chins (bar)
bw x 5
10 x 3
15 x 2

30/11/14
Even Easier Strength
Day 28

Rest