Adarq.org

Yesterday

OH Push press- worked up to 265, pretty easy
100s- 25lb db with side, front raise and oh db press
trap work and rear delt work

today- skwats
worked up to 315 front box squat
worked up to 410 back box squat
db squats, and db deadlifts- 2 60lb dbs up on my shoulders for the squats and 100s for the deadlifts
hammy curls

I felt like shit the last 3 days, pretty much had a 9-10 hour Metcon at work, today was only 5 hours since i got everyones ass in gear to get shit done a lot faster.

But still my workout was pathetic and I cant wait to quite this job next month so I can try to focus on my lifting more(I still have another job)

skwats- paused, just did 275 for idk 8 sets of 3 then 3 sets of 3 with 225 and 1 set of 3 with 135
1 legged Bulgarian split skwat- worked up to a 60lb db and felt it in my hips
hammy curls

good enough, started getting a headache and felt like dick

this morning

Snatch- worked up to 155
cleans- worked up to 220
ab work

about to head to the gym

Front Squats- worked up to 275
Paused back squat- worked up to 335
back squat- 355x1, 375x1
split squat- did it john meadows style so only 1 db is used and worked up to a set of 5 for each leg with 75lb dbs
hammy curls but leg cramped up quick so not a lot was done
ab work


I usually always stop about 10-15lbs shy of my max for that day, I feel as if I was good for about 390 on the back squat and probably 300 for front squat

not too shabby i guess

I think I might do my first powerlifting meet, a gym I used to go to a few years back is having one for the wounded warrior project.  I have absolutely no intentions of changing my training now for it but I figured I'd do it just for fun.  I think thats in about july or something, so idk hopefully im down in weight and up in strength by then

PM workout- shoulders on accident, was supposed to be a bro day

Push press- worked up to 245, it was an easy rep but no bumpers so i cant drop the weight so thats the highest i wanna go
then 3 sets of strict press with 135 for 10 reps

side raise- 30x10, 40x10, 50x10, 60x2x10
front raise- 45lb plate for 3 sets of 10
face pulls, bent over rear delts, and some abs

Yesterday i didnt do the burpees or whatever, did some olympic lifting

in the PM

ran 1 mile

Pause bench for warm up- 3x3 at 225
pin presses(3 inch above chest) worked up to a set of 3 at 265
heavy db work- 100sx? on the incline
pushups- wanted to fail at the 4th rep so i worked up to a 100lb db on my back
some machine work

about to go soon to do something, not sure what yet

Yeah I think im going to keep the same set up, this week went decent, skipped yesterday cuz i felt sick, more stress from work than anything, didnt have anything to do with the workout.

Ill probably do the girls, jackie n then twice on DE days and ME days do longer skill work like the double unders n what not.

this coming week since i was so pissed at work i told my buddy/boss that im taking it off to relax since his brother pissed me off n he said its fine so ill be able to do shit in the morning.  I'll probably do the wods and skill work then and do a mile before my afternoon workouts

but thanks for the advice


as far as today went, i did zercher squats- worked up to 300lbs, not used to the pain in the arms yet, i used to rock 500lbs with this lift but ill get there.
box front skwat- worked up to 315lbs for 2 singles
db squat- worked up to a heavy 5 reps with 100lb dbs on my shoulders
some hammy work, went lazy today but oh well ill kick it up next week

I almost got into 2 car accidents this weekend driving to work, one old guy decided he wanted to pull onto the road as i was already turning n if it wasnt for forza 5 and kicking on the E Brake he woulda nailed me.  Second was theres a church in auburn thats by the road(2 lane) so people use the right lane.  This guy decided to drive up to the cars that are parked and without signaling or anything try to pull out in front of me,  i jammed my brakes and he did too so i yelled out come on cunt just go etc etc, he just sat there so i started to go then he started to go again and almost hit me twice. So i got out of my car and tried to go after him since i didnt think he had enough room to get out but he did unfortunately.  Also a weekend full of gay fucking easter sunday drivers thinking god is going to save them if they are doing 40 instead of 55.  Basically I'm irritated as fuck so instead of what i posted earlier, i did something else

cleans- worked up to 210 which pissed me off cuz i used to do a lot more
then i did the jump rope, air squats, snatches, and pullups.

im saving the db burpees for a leg day

im throwing the conjugate system into my training routine but not exactly

this week is

Mon-ME Chest
Tues-DE Back
wednesday random
thursday-ME shoulders
friday-DE Legs

next week
DE chest, ME Back, random, DE Shoulders, ME Legs


ima see how this works out, i have my doubts though.  If it doesnt then ill go full conjugate system but instead of some assistance work ill do wods or something