Adarq.org

08/03/13

Fatigue: Adductors
Injuries: None
Motivation: Pretty good
Bodyweight: ?

Deadlift
Warm up sets- 60 x 5, 80 x 5, 100 x 3, 120 x 2
Work sets- 130x5x5 - Yeah baby!!! Got all reps this time. Weirdly again the 4th set felt the best of all. Next week 135. Still working on form and using more leg drive but it's getting there.

Bench
Warm up sets- bar x 5, 40 x 5, 60 x 4
Work sets- 65x4x4

So I'm thinking that I'll run with the 5x5 format till I am squatting 120x5x5 (I estimate another 3 weeks) and then gradually taper down from there (4x4, 3x3, 2x2, max singles) and assess the results. I'd be aiming for a squat of 140+ (would love 150) and a deadlift of 170 at the end of the process. I would imagine the bench will end up around 95 or so given that's the lift I struggle with the most.
From there I don't know if I will continue this program or run with 531 from there and add in some more variety. This is getting a little boring (1 lift a day) and I can imagine in another 4-6 weeks I'll probably be over it. Will see. Either way if it gets me to those numbers it's obviously done the job it was intended for.

Damn no good. At least she's out there giving it a go.

Mate no good about the game but awful news that your girl broke her leg.

Bad luck on losing the game. At least it was a qualifying final though so your team got another chance.

Cheers. Thanks mate.
Fingers crossed the next game's a winner.

Ball game last night. Qualifying final too. Long and the short of it we lost by 3. I had a chance to tie it with 2 seconds to go and it looked good all the way but came out of the back of the rim. Played really well defensively and I had three massive blocks but just couldn't get going on the scoring end. Having a scoring slump the last month or so. Fingers crossed I can get it together for the next game. Week off with a public holiday next Monday so will give me a chance to get some practice in.

01/03/13

So I missed deadlift day this week and had to make it up today with my light squat and bench day. Was a long session and my legs feel trashed. Was going to try some dunks around lunchtime but we'll see how we go.

Deadlift-
warm up- 60 x 5, 80 x 5, 100 x 3, 120 x 1
Work sets- 130 x 5, 5, 5, 5, 3 
The 4th set of deads absolutely flew up and I couldn't believe it in the 5th set. The third rep was a real grinder and I knew I had lost it so I called it right there. Mainly pissed because this means I need to do 130kg again next week.

Squat-
5x4@90kg (warm up- 5x60)

Bench-
5x4@65kg (warm up- bar x 5, 40 x 5)

So played ball last night. I have conculded that I can (at least for now) squat and play ball on the same day. No fatigue whatsoever last night from yesterday's training. We lost by 8 to the top side. Wasn't a bad effort but I feel it's a game we could have won. They piled on 5 straight 3's in the middle of the first quarter and that was the difference right there. We made a late run but couldn't get close enough. We've also been doomed with the refs in the last few games. Was better this week than last but they missed a lot of calls on our end. Their reasononing was the baseline ref couldn't see through the traffic and the other ref was behind the ball so he wouldn't call it. Basically would have gotten a better result with no refs.

My game wasn't too bad. After the posts by Chris this week about shot taking I was pretty cognizant of the amount of shots I took. Only took 6-7 shots and made 5. Just couldn't get the ball in my hands. Unfortunately for our team we had one guy do the same play over and over again (at least 8 times) and miss the shot every time. It was a reverse dribble at the top of the key to a two foot leaning jumper from just inside the foul line. Pretty damn hard shot by anyone's standard. I did hit a sweet turnaround jumper and had a massive block too.

On a better note I threw down three sweet dunks in warm up. Had great approach speed and no knee caving at all. Am going to try and get down on Friday for a shoot around and some dunks to really test things out.

25/02/13

Injuries- None
Fatigue- None
Motivation- Decent I spose
Bodyweight- 93.3

Squat day. Another day of 5x5 and the weight for today is 105kg. So I work up, getting to my goal weight. Getting ready to bust out 25 of the most beautiful reps ever. Actually that sounds way too dramatic (coincidence that it's Oscars day today). Step under the bar for my first work set and GEEZ it was heavy. Turns out I'm a mathematical retard and have 110kg on the bar instead of 105. I know it's not a big difference but it is a big difference in expectation. Got all my reps and that's a rep PR for me so I'm pretty stoked. 115 next week will be interesting.

Squats-
5x5@110kg - rep  (warm up sets- bar x 5, 60 x 5, 80 x 5, 100 x 3)

Some quick lower body stretches and I'm out.