Adarq.org

Decent sesh ytd.

Sets of 5 on the squats were all pretty good, parallel or at most a hair above.
Den got 130 and 137 for triples. Fast 2nd rep, last rep not as fast.

Bus ride home was abt 45mins. When I got off I almost couldn't walk. Right outside portion of right knee suddenly tightened the fuck up. Scary shit. Mayb the ankle stiffness and being not recovered meant the tension travelled upwards.
Squats were ok, knees didn't move inwards for almost all the reps, tho for a few reps they did move in a tad, and I moved them back out.

Typing this on the phone, so I'll write the workout later.
Gonna meet this doc, who's a fren of the guy I see at the gym.

Also, I've been having peeps in the gym ask me wat the contents of the shaker was when I workout. It was actually just xtend.
I see it as a good sign haha. These peeps probably think it's the shake that's working...

ok so, we'll have a two week rotation so to get some extra volume in on the second week.. this is what I propose:

week 1: power emphasis
week 2: power + strength maintenance
week 3: possibly repeat if you are feeling great, otherwise 1 session of MSEM with 2-3 days rest following, then peak vert
week 4: repeat ...

---

week 1:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 1: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 1: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 1: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH


Week 1: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM:

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH

---

week 2:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 2: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets

- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF

- CORE
- LIGHT STRETCH


Week 2: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH






ok we'll fill in stuff you are unsure of etc.. and i'll re-edit as you reply.

week 76
wed, upper

s1: paused DB bench: 4 x 6 (25, 25, 30, 28)
s1: paused 3sec rows: 4 x 5 (70, 60, 65, 65)

s2: dips: 3 x AF (28, 22, 21)
s2: paused 3sec pullups: 3 x AF (9, 9, 5)

s3: rope tri pulldowns: 4 x 8 (29, 30, 32, 34)
s3: DB bicep curls: 4 x 8 (10, 12.5, 15, 17.5)
s3: shoulder matrix: 4 x 8 (5, 7.5, 10, 12.5)

OHP
12 x 30kg
20 x 20kg

week 76
mon, lower

prehab

MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)

squats
5 x (80, 90, 100, 110, 120)
3 x (130, *135)

stepups: 5 x (60, 70, 80, 85, 85)

calf raises: 15 x (90, 90, 95)

hanging leg raises: 3 x 15

OHP
15 x 20kg
20 x 30kg

week 75
wed, lower

prehab: peterson stepups, glutes, cobras

slope sprints: 2 x ~20m ME

MR tucks: 3 x 8
REA squats: 3 x (30, 40, 50, 60, 70)

squats
5 x (80, 90, 100, 110, 120)
3 x (130, *137.5)

stepups: 5 x (60, 70, 80, 85, 80)
calf raises: 15 x (85, 85, 85)
hanging leg raises: 3 x 15

* got a fren to film the top set of 137.5, which was right abt 2BW.
1st rep was tough, 2nd and 3rd reps were pretty fast.

- stoked to get back to 2BW, but when i saw the film, turns out i hadnt gone as low as i normally do.
- no wonder it felt easy hahahaha. gonna try to do a proper one next week.

Haha I use tt as my justification tt I dont really need to try to go any lower.

Frankly, for a 2bw parallel/slightly above squat, I felt I could hv jumped higher. Of cos, tt was before the sprain.

I'm not sure why this is taking so long, I'm fucking pissed abt it.

In that lion pic(tho I dun see where it is) adarq looked like he had alot of his forearm over.

So perhaps he got an elbow to rim jump?

hahaha... havent had a dream in a long time, but last week had a short dream in which i jumped and got a quarter of my forearm over the rim.

nice dream. now if only the ankle would heal.