Adarq.org

13 June 2012

Bodyweight@session : ~192
Soreness : none
Injuries/aches : left quad.

HANG POWER CLEANS:
-In my continued quest to recover my injured quad i decided to phase out o-lifts for a while , maybe the violent hip extensions aggravate the injury.

SQUATS :
8@44 lbs ( +3 reps )
5@88 lbs ( same )
5@132 lbs ( +2 reps )
5@176 lbs ( +2 reps )
3@198 lbs ( stopped at previous set last time )
-Sweet , increased tonnage AND an extra heavier set. 198 felt the same challenging with Saturday's 176.

DEADLIFTS:
8@132
5@176
5@220
3@264
1@308 , ties  
-308 went up rather easy but had a lot of back in it (legs were probably tired) so stopped.  
  
STANDING CALVE RAISES:
3x15@209lbs ( same )

I like!
ON-ON-OFF is great , including bounds is great too.
Upper body stuff is missing , don't totally nelglect it , FRI or SAT seem more convenient for a regular upper lifting day , then maybe you can squeeze some RP sets on MON or TUE gym days.

Also , in the less relevant thread, huge props to acole14 for the recent PRs!!!

11 June 2012

Went at the park. Bball stuff again. Quad status = no go , tried a couple of jumps , 28-ish SVJ and 30-ish dropstep but feeling the quad hurt when exploding up so didn't even try more.
FML.

I have one 37 year old client who didn't start training until he was in his 30's and still managed to put 10 + inches on his vert. The guy has some very unique physical traits though his results would definitely be outlier in nature.

Which are those??? Seriousely, you never mentioned them to me!

If you really think about it, noone in here lifts near 100%. Even the guys that do singles ( kingfish , raptor , etc ) dont do it at 100%.
Also, kellyb says that above 85% you recruit all muscle fibers. So my point is that although it appears that the author is 'against' heavy lifting , he is actually not. 85% is not light at all.

^Look at the runup speed and plant at the last dunk ( 0:29 ) !!!     

What about 100% hip extension activities (like straight leg deadlifts with a dumbbell) + calf raises?

Actually gonna do cleans/snatches as they don't seem to interfere, RDLs , will attempt normal DLs too and will do calf raises of course, just no squats and ME jumps as those seem to reflare the injury.

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6 June 2012

Bodyweight@session : ~191,5
Soreness : none
Injuries/aches : left quad hurts a bit when flexed.

BENCH PRESS , Lance method ( 45 seconds pauses ):
115,5lbs ( same ) :
10 + 8 + 8 , total = 26reps ( +1 reps )
-Finally did over 25 reps , hoorayyyyy!!!

SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
205lbs ( +5 lbs ) :
10 + 8 + 7 , total = 25 reps ( -2 reps )
-Awesome, got 25 reps although first time advancing at this load.
-Could actually grind another rep but decided to stay at 25 and redo that load.

SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
99 lbs ( +5,5 lbs ) :
10 + 8 + 7 , total = 25reps ( -1 rep )
-Awesome , got 25 reps although first time advancing at this load here too.

CHINUPS, Lance method ( 45 seconds pauses ):
BW(191,5) ( -0,5 lbs ):
6 + 5 + 4 , total = 15 reps ( same )
-Meh, as usual.

Then did:
-Long lower body stretch routine.
-Retarded SMR using a basketball.

4 June 2012

Went in the park.
Not a jumps/dunks session , again mostly bball stuff , mobility/fitness and of course bball skills are the goals of those sessions.
As for jumps , hip/quad doesn't hurt but i can't do RVJs for shit! SVJs keep improving , today i was at 28,5'' but RVJs would be all around 30''. Mega fail , let's see if i will EVER do some stretching and foam rolling to help me recover!