Adarq.org

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 14
Lower body sessions     : 25
ME jumping sessions     : 2
Stretching sessions      : 7
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 16
Endurance sessions      : 12

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2 April 2012

Bodyweight@session : ~195
Injuries/aches : none
Soreness : none

Explosive lower workout.

HANG POWER CLEAN:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
2@143 lbs ( -5,5 lbs )
0@154
-Up to 132 most powerfull than ever. Failed last catch @143 and the single attempt @154 
-154 was more like a mental fail ( never did a 1RM clean till today ) plus my forearms were too tired from lowering the bar at previous 4 sets ( cant dump it , have to let it fall and stop it ).

EXPLOSIVE PARALLEL BOX SQUATS :
3@198 lbs ( same )
3@209 lbs ( same )
3@220 lbs ( same )
3@231 lbs ( same )
3@242 lbs ( same )
3@258,5 lbs ( +5,5 lbs ) , 
-Awesome again , even 258,5 was slower than the rest but still very fast.
-How the FUCK am i able to move ~260lbs from parallel box explosively and not able to do 5x236 free parallel squats?

RDLs:
-Cancelled. Part of a transition to a new training plan , more info soon.

STANDING CALVE RAISES:
3x8@209 ( same )
-Very strong , i don't want to rep-out those on the dynamic day, i want to do sth like 4x6 near failure, but the that 209 lbs max load of the machine is not enough anymore for my calves strength. Will switch to SL calve raises so i can load more.

^awesome!   

As for training , that's what we do , we build up and then we detrain for various reasons ( work/life )  , that's why we are stuck in low/mid 30's. Your plan sounds solid , go get it!

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 13
Lower body sessions     : 24
ME jumping sessions     : 2
Stretching sessions      : 7
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 16
Endurance sessions      : 12

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31 March 2012

Bodyweight@session : 192,5 ( AM )
Injuries/aches : none
Soreness : none

ME lower workout

JUMP SNATCHES:
3@44
3@55
3@66
3@77
3@88
-First time ever doing them. Went great , able to jump and not pull, also snatch and not push.
-I felt like i could go heavier but i will keep it light to get the technique down good.

SQUATS:
5@187 lbs ( same ) , full
5@209 lbs ( same ) , full
5@236,5 lbs ( +5.5 lbs ) , 3 reps parallel , 2 barely above.
5@258,5 lbs ( +5.5 lbs )  , half
5@280,5 lbs ( +5.5 lbs )  , half
-Very nice , top set of full squats was depper AND heavier than last time.
-Half squats much improved , good control and depth.

STANDING CALVE RAISES:
1x15@198 lbs ( +11 lbs )
1x15@198 lbs ( same )
1x15@198 lbs ( same )
-First time that i managed 3x15@198 at this machine , best ive done was 15-15-12.

perfect , just PERFECT !!!

dafuq???
Is everything ok?

^ 

27 March 2012
Lower body stretch routine.


28 March 2012

Bball game.
Fair endurance , awesome vert.
Legs felt very powerful, did only a couple of rim jumps , easy 10'7'' ( 32'' ) dropstep and a 10'3'' double handed rim grab  ( mid of 3d knuckle @ rim ) off 2 steps.

^You haven't seen any jumps actually , haven't had a ME jumps session for ~4months until last week.
Calves are big and strong , i hit them  twice per week , 3x15@90kg / 4x8@95kg with deep ROM.
SLRVJs: face it, i am a DL jumper. Even when i am cutting and get below 85kg and lean and hit some 30-31 SLRVJs , DLRVJ is at 34-35. Also SLRVJs cause a huge stress on my shins , can't afford frequently training them. I think we had that same chat again.

^I'd say that this year's strength block main feature was not half squats but full squats. My ME day's goal was to improve my 5RM full squat , halfs were supplementary all year long. I did PR on halfs with 352x3 but i stopped doing them next workout , to go with deeper ones ( barely above parallel )  , then i stopped those too and went to parallel box squats.
That's why im very interested to see what will happen this year , because all the other years the strength-training was half-squat-based.