Adarq.org

24/06/13

Bodyweight- 91.5
Injuries- None
Motivation- Pretty good. 2 degrees outside this morning

Warm up- Skipping, bw good mornings and wide squats, stretches (cossack, etc)
Ankle bounds- 2x30
RVJ- 7-8 - Mostly RL but a couple LR. Height felt ok without being huge

Squats-
bar x 5
60 x 5
80 x 5
95 x 5, 5, 5, 5, 5- Form felt good. Bar speed was definitely better. Feel like I'm getting some good squats back again.

Chins-
6, 5, 5, 4, 4+1 (Total reps- 25)

Incline bench-
Bar x 10
40 x 5
60 x 5, 5, 5- This felt sooooo heavy. Don't know what's going on here. Did 60x3x8 last week with relative ease. Oh well. Will hit it again Friday.

Push-ups-
15, 10

EZ bar curl-
bar+10kg x 15, 11

And I'm spent. Overall probably a 6/10 rating with most of the positives being with the squats.

Ok so back in the gym this morning. Hammy was worse than I first expected and I had some serious soreness so I gave it the week off. I really need to be better at training other body parts when injured but I basically wrote the week off from training at all. Luckily for me we have a bye tonight so no game and I was able to get back in the gym this morning and work on rebuilding my squat again. Looking for some consistency now so will be taking it relatively slow and paying heaps of attention to my nutrition and recovery too.

Bodyweight- 92ish
Injuries- Hammy nearly 100%
Motivation- Good- Gym was fucking cold this morning though. Only 3 people in there when there's usually a crowd of 20.

Did some skipping, static and dynamic stretches before squatting and the hips felt really good today.
Have a plan to build up to 120 x 5 (where I was a couple of months ago) and past that over the course of 8 weeks. Giving myself 6 weeks to get to 120 and then will aim for 130 x 5 over the following two weeks. Overall goal is 150 x 1 and then I will switch to the front squat. There's no real reason for this goal other than it has been a goal for a considerable amount of time and I just want to dammit!

Squats-
bar x 5
60 x 5
80 x 5
90 x 5, 5, 5, 5, 5

Chins-
5, 5, 3, 4, 4

Incline Bench-
bar x 8
40 x 8
50 x 8, 8, 8

Push ups
10, 10

Curls-
25 x 15, 15

Felt pretty good. I've got one lower body lift on Mondays and Tuesdays and then deads and front squats on Fridays given the weekend for rest.
As far as upper body goes I'm not too concerned about strength at the moment (even though I've always wanted to bench 100) but more focused on building some size. We'll see how that goes as it's been a spectacular failure in the past. Feel like I have more of a handle on what I need to do though.

So had what would have to be the worst workout of my life yesterday. Long weekend here and I thought I'd better get a lift in pre football so hit the home gym around 12.30 for some squats, chins, incline presses and bent rows. That was the plan anyway.
Warmed up pretty well but never felt ready to lift. Ramped up the weights on the squats and got to 100kg which felt like a ton. Did two sets of 6 reps with some chins inbetween. Stepped away after the second set and felt a twinge in the left hammy. Nothing too major but painful enough to know I wouldn't be squatting anymore. It was up really high too which was a concern. Threw the towel in after that even though I was quite capable of doing more chins and presses but was pretty pissed at myself. Chucked some ice on it straight away and it hasn't pulled up too bad today. It feels a little crampy but overall ok. Will train tomorrow and Friday this week and focus on upper body with some light squats thrown in just to get it through a full range of motion and see how it goes.

Yep. Nearly always.

I get decent height from two off a two step approach but never really with the ball in hand.

What did your teammates say when you missed it?

I don't think they could speak cause they were laughing so hard. haha

It was just before half time and we were down by 1 so it would have given us the lead and some momentum but we all had a good laugh about it at half time (and after the game and every day since).

Forgot to post last weeks game. Lost by 6 and I only had 7 points. Knee was still bugging me my lack of time in the gym showed in my stamina.

Missed another dunk  Got a steal at half way and had an open half court. First time in nearly two seasons I've had that. The ball was a little slippery so I decided to go with two hands and rimmed it back over my head. Surprisingly I got quite high (mid forearm to ring on both arms) even though I did everything possible on the approach to stuff the jump up. I slowed down and leaned forward too much but still managed to get some decent air. Fingers crossed I get more opportunities like that.   

15/05/13

Warm up- Skipping (5 mins), stretching

Deads-
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
120 x 5

OHP-
bar x 10
25 x 5
30 x 5
35 x 8

Chins-
4, 4, 4, 4, 1

Dips-
5, 5

Quick in and out today. Right knee and left hip have been bugging me. Appointment with Osteo booked in for tomorrow so will hopefully get some relief.