Adarq.org

11/6/15 Friday BW=161.8

b-ball 1.5 hours

11/7/15 Saturday BW=162.2

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225
muscle up 1x4

11/8/15 Sunday BW=161.6

depth jump 18" to 24" 3x5
jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 4x5x225, 4x225
bench 3x135, 2x185, 1x205, 4x205, 5x200, 3x5x195
overhead press 4x8x95
muscle up 1x2

Ran out of time to finish lifting on saturday. Which was bad because  lifts were feeling great.
Today was solid but I was still not quite feeling it. Way better then wednesday.
back up the hill.
 

10/21/15 Wednesday BW=162.6

b-ball 1.5 hours
jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 0x240 3x225, 1x225, 3x205


10/23/15 Friday BW=?

b-ball 1.5 hours


10/24/15 Saturday BW=161.8

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 5x5x225
overhead press 3x8x95
bench 3x185, 4x3x205
muscle up 3x1
ring dips 3x15


10/26/15 Monday BW=?

b-ball 1.5 hours


10/28/15 Wednesday BW=162.5

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 5x5x230
barbell lunge 3x6x195

behind on the log. Still plugging away, made some progress and then regressed a bit.

my squat has been a challenge this month. In the first week it seemed I was ready for 5x5x240, but I had to drop back to get the reps.

5x5x230 was super solid today. Saturday I need to get 5x5x235 again.

10/15/15 Thursday BW=160.8

depth jump 18" to 24" 3x5


10/16/15 Friday BW=161.8

b-ball 1.5 hours


10/18/15 Sunday BW=162.6

jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 0x240, 3x3x225
bench 3x15, 3x185, 5x5x205
muscle up 6x6
ring dips 5x10

Legs felt burned out this week. I have been walking a ton the last month. 240 would not go up. Time for a deload.

5x5x205 felt great on bench. Progress.

Just going off feel. I am paranoid of tweaking my back again, so I have been cutting sets short If I feel like I moved wrong.

The gas was in the tank for the full 5x5x235 even if I missed the reps. Some days I feel like I have to push it to make the progress.

Doesn't always happen tho......

10/5/15 Monday BW=162.8

b-ball 1.5 hours
bar pull up 2x10

10/6/15 Tuesday BW=163.2

paused squat 3x135, 2x185, 1x225, 1x235, 4x5x235, 3x235
bench 5x135, 3x185, 5x5x195
bar pull up 3x11

just missed 5x5 @ 235. form got sloppy on last rep so i stopped short. Feeling pretty solid lately. RVJ is still hovering at 30" max but it is more easily repeatable.

9/18/15 Friday BW=?
b-ball 1.5 hours

9/21/15 Monday BW=?
b-ball 1.5 hours

9/22/15 Tuesday BW=162.4
paused squat 5x135, 2x185, 1x225, 5x5x225

9/23/15 Wednesday BW=?
b-ball 1.5 hours

9/25/15 Friday BW=162.2
b-ball 1.5 hours

9/26/15 Saturday BW=161.6
jumps ~20
paused squat 4x135, 2x185, 1x225, 1x235, 3x230, 5x225, 2x225, 5x215, 5x215
barbell lunge 7x195, 2x8x195
bench 5x185, 4x6x185
ring muscle up 3,2,2,2,2
bar pull up 3x8

still making slow progress, 5x5x225 from earlier this week was tops. Couldn't get 230 today 

still keeping the dream alive....

9/10/15 Thursday BW=162.4

bench 5x135, 5x185, 4x5x195
muscle up 1x5


9/11/15 Friday BW=161.8

b-ball 1.5 hours


9/13/15 Sunday BW=160.4

paused squat 3x135, 2x185, 1x225, 5x5x215
barbell lunge 8x195, 8x195
bench 5x135, 3x185, 3x5x200

down goes 215. rock solid, no lower back issues. feels damn good.

220#'s for Wednesday.

9/3/15 Thursday BW=161.4

paused squat  3x135, 2x185, 1x225, 5x5x205
calf raise 180# 3x10
ring muscle up 1x10
ring dips 3x20

first solid squat day in a month. felt good.