Adarq.org

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 8
Lower body sessions     : 14
ME jumping sessions     : 0
Stretching sessions      : 4
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 10
Endurance sessions      : 7

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20 February 2012

Bodyweight@session : ~195
Injuries/aches : some upper back strain bugging all day , no bugging at workout though.
Soreness : chest&lats , ~2/5


Explosive lower workout.

HANG POWER CLEAN:
3@110 lbs ( same )
3@121 lbs ( same )
3@121 lbs ( same )
3@132lbs ( +1 rep ) , edit : ties all time
-Much improved form/explosiveness and finally got all 3 reps @ 132.

EXPLOSIVE SQUATS :
2x3@198 lbs ( same )
2x3@209 lbs ( +11 lbs )
2x3@220 lbs ( +22 lbs )
-Depth steady at barely above parallel.
-Ramped from ~80% to ~90% 1RM full squat , trying to find optimal weight. No big differences actually , probably should load more. I will keep adding weight while maintaining depth, until i lose explosiveness.

RDLs:
8@198 lbs ( same )
8@220 lbs ( same )
7@253 lbs ( +11 lbs ) , ( +1 rep ) ,  
-220 felt way too easy so i went for a PR and nailed it. Lost grip so didn't do 8 though. Previous PR 8x242.

STANDING CALVE RAISES:
3x8@209
-Getting too easy , might go to 4x8 next time.

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 7
Lower body sessions     : 13
ME jumping sessions     : 0
Stretching sessions      : 4
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 9
Endurance sessions      : 7

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17 February 2012

Bodyweight@session : ~196.5
Injuries/aches : none
Soreness : none

ME lower workout.

SQUATS:
5@181,5 lbs ( +5.5lbs )
5@203,5 lbs ( +5.5lbs )
5@225,5 lbs ( +5.5lbs )
5@225,5 lbs ( +11lbs )
5@203,5 lbs ( -5,5 )
-Nice improvements , felt very strong.
-1st set@225,5 was parallel. Got too greedy and tried a second one , was a bit higher so backed off.
-All other sets ATG.

DB LUNGES MATRIX ( front-back-side ):
9@79 lbs each leg ( +8.5lbs )
9@88 lbs each leg ( +8.5lbs )
9@97 lbs each leg ( +8.5lbs )
-Loads were 18-20-22kg DBs at each hand , too bored to type the demicals.

STANDING CALVE RAISES:
1x15@187 lbs ( same )
1x15@187 lbs ( same )
1x15@187 lbs ( same )
-Couldn't add weight again, in each set the first 10 reps are easy but the last 5 are too challenging. No rush...

Jerry Stackhouse , 6'6'' , 37+ years old.

<a href="http://www.youtube.com/watch?v=9UnoEAcYk5w" target="_blank">http://www.youtube.com/watch?v=9UnoEAcYk5w</a>

<a href="http://www.youtube.com/watch?v=bhu00ALHDN0" target="_blank">http://www.youtube.com/watch?v=bhu00ALHDN0</a>

^^^^^
nice!

Shaq , 38 years old.

<a href="http://www.youtube.com/watch?v=oXqiMlFumjk" target="_blank">http://www.youtube.com/watch?v=oXqiMlFumjk</a>

Shaq is 7'1''  , so it's not special that he is able to dunk.
Still , an ingame dunk over Dwight Howard qualifies for the thread.

This has been reposted somewhere but too bored to find it...

<a href="http://www.youtube.com/watch?v=kNePhLONWq4" target="_blank">http://www.youtube.com/watch?v=kNePhLONWq4</a>

No surprise i opened such a thread
No joke though , love seeing 'old' players still banging the rim...

Edit:
My original idea about this thread is videos of 35+ year old pros. Some everyday freaks should qualify too though but they have to be extreme ( their vert must be in the 40''area ).


<a href="http://www.youtube.com/watch?v=1_hCSANxYRQ" target="_blank">http://www.youtube.com/watch?v=1_hCSANxYRQ</a>


Edit : just realized VC is only 35 , thought he was older! Oh well , was a good reason to open the thread anyway...

    

Taking a recent PR to repeatable status is awesome!!!

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 6
Lower body sessions     : 11
ME jumping sessions     : 0
Stretching sessions      : 3
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 9
Endurance sessions      : 6

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11 February 2012

Bodyweight@session : ~195 , fake bw , too much water.
Injuries/aches : none
Soreness : Hamstrtings , VM , glutes , calves ~1/5.

Upper body workout

BENCH PRESS:
8@99lbs (same)
8@110lbs (same)
8@121lbs (same)
8@132lbs ( +11lbs )
-Back to free weights , comparisons are with last time i did them free too.

SEATED ROWS:
8@170lbs ( +5lbs )
8@180lbs ( +5lbs )
8@190lbs ( +5lbs )
8@200lbs ( +5lbs ) ,  
-3d PR workout in a row. Approaching plateau...

SEATED OHP:
8@77lbs ( +17,5lbs )
8@88lbs ( +17,5lbs )
8@99lbs ( +17,5lbs )
8@110lbs ( +17,5lbs )
-Back to free weights too here , shocking improvements.

WIDE GRIP LAT PULLDOWNS:
8@160lbs ( +10lbs )
8@170lbs ( +10lbs )
8@180lbs ( +10lbs )
8@190lbs ( +10lbs ) ,
-Bam, previous PR was 8x187. True 8RM , don't think i can do more for now.

2 big PRs , 200lbs milestone in seated rows , all in all awesome workout.
The bench machine improvements of last workouts had very little carryover to the free bench, unlike the OHP machine that seemed to have big carryover. On the other hands maybe it is the shoulders getting more work on my 'arms workout@home' the lead to the free weights OHP improvements.