Adarq.org

week 85
mon, lower  lance week 7

warmup, prehab

sprints: 2 x flats

stiff leg ankle hops: 3 x 20
depth jumps: 2 x 5

jump snatch: 4 x 4 (35, 40, 45, 47.5)

squats: 4 x 5 (105, 117.5, 117.5, 117.5)

RDL: 3 x 7 (85, 95, 95)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (122.5, 122.5)

hanging wipers: 2 x 15

- cut abit of volume on snatches, left wrist still not too good.
-  progression on lifts: squats, RDL calf raises

Now dun go put the flubber back on again!

damn, crazy stuff!

Haha okok more than likely I wun.
Just a passing thought raptor, just a passing thought.

Oh yea, I subscribed to Adam link's vertfreak product.
Went thru 4 emails, alot of selling heehee, but I'm inclined to see it thru.
Heck, I might even buy it if it's reasonably priced!

hahahaha.... aug 31...
go get it.

how's jc doing tho? his lifts, his bodybuilding?

week 83
mon, lower. lance week 5

warmup, prehab
sprints: 2 x short flat

stiff leg ankle hops: 3 x 20
MR tucks: 2 x 5

jump snatch: 4 x 5 (35, 40, 45, 45)

squats: 4 x 5 (105, 112.5, 112.5, 112.5)

RDL: 3 x 7 (80, 87.5, 87.5)

lunges: 2 x 10 (62.5, 62.5)

calf raises: 2 x 15 (117.5, 117.5)

- gutsy workout. after the snatches, felt something in the left knee. some sorta bruise there. warmup sets of 60 etc on squats felt weird, cos of the knee. almost wanted to call it a day, but walked around, jogged abit, massaged the knee abit. went through the session, but i dun want the knee thing to repeat dammit.

- if i were a character in a video game, the mental strength stat just went up 3 points haha.

-  progression from last week workout: jump snatch, squats, RDL, i think lunges, calf raises.

played 3 20 min full court scrimmages today.
good workout, went to work in the graveyard shift after that.

sometime at work just now, like a few hours ago, the outside back of my right knee tightened the fuck up suddenly again.
not sure whats going on with it.