Adarq.org

Nice to see you back at it scooby! Awesome consistency considering the circumstances.
Nice numbers on the weights too , keep it up... 

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 6
Lower body sessions     : 10
ME jumping sessions     : 0
Stretching sessions      : 3
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 8
Endurance sessions      : 6

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8 February 2012

Bodyweight@session : ~193.5
Injuries/aches : none
Soreness : none

Had the week's bball game today but it got cancelled! 

Arms workout@home:

SHOULDERS LATERAL DB RAISES:
3x10@10kg each hand

SHOULDERS FRONT DB RAISES:
3x10@10kg each hand

CONCENETRATION CURLS:
3x12@10kg each hand

SKULL CRASHERS:
3x12@20kg

WRIST CURLS:
2x20@10kg

REVERSE WRIST CURLS:
2x12@10kg

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT  : 6
Lower body sessions    : 10
ME jumping sessions    : 0
Stretching sessions      : 2
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 7
Endurance sessions      : 6

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6 February 2012

Bodyweight@session : ~193
Injuries/aches : none
Soreness : Chest and lats ~2/5.

Explosive lower workout.

HANG POWER CLEAN:
3@99 lbs ( same )
3@110 lbs ( same )
3@121 lbs ( same )
1+2xF@132lbs ( +1 rep )
-Managed to clean 1 rep@132 , failed to catch the other 2.

EXPLOSIVE HALF SQUATS :
3@243lbs ( +11 lbs )
3@264lbs ( +11 lbs )
3@286lbs ( +11 lbs )
3@308lbs ( +11 lbs )
3@330lbs ( +11 lbs )
3@352lbs ( +11 lbs ),  
-Nice and strong and all but I feel i am done with those, I will reduce the load and increase the depth to barely above parallel.
Scheme will stay 6x3 explosive ( controlled eccentric and explosive transition/concentric ).
I will use each week's full squat 5RM as a steady load ( no ramp up ) for the first sessions and see how that goes.

RDLs:
8@176 lbs ( -22 lbs )
8@198 lbs ( -22 lbs )
8@220 lbs ( -22 lbs )
-Took those easy because i didn't do them last week and i have a game on Wednesday , didn't want to kill hams/back.

STANDING CALVE RAISES:
4x6@209( same )

Hm... what if you go wider? Maybe you'd squat full better. If I were to keep a shoulder width stance I'd have a very hard time full squatting (where full = below parallel for me).

I prefer to improve my squat strength on the shoulders width stance.
You are right though, wider stance does help depth. Sometimes i use a slightly wider stance at my top set of 5x5 , when i feel i won't be able to complete the required reps , widening the stance is my way of 'cheating' since it becomes easier to squat the same load.

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 5
Lower body sessions     : 9
ME jumping sessions     : 0
Stretching sessions      : 2
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 6
Endurance sessions      : 6

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3 February 2012

Bodyweight@session : ~192.5
Injuries/aches : none
Soreness : none

ME lower workout.

SQUATS:
5@176 lbs ( same )
5@187 lbs ( same )
5@198 lbs ( same )
5@209 lbs ( same )
5@220 lbs ( +5.5lbs )
-Last set parallel , all others ATG.
-Great improvements formwise and powerwise on first 3 sets , 209 just ok, 220 too hard ( limited ROM + goodmorning-ing ).
 
DB LUNGES MATRIX ( front-back-side ):
6@44 lbs each leg
6@15,5 lbs each leg
6@88 lbs each leg
-6 each leg = 2 matrixes each leg , so 2 lunges of each 'kind' for each leg per set.
-Dumped BB lunges , gonna try this matrix Lance suggested.
-Was lost trying to determine a good load for them , even 88lbs was too easy, next time better.

STANDING CALVE RAISES:
1x15@187 lbs ( +22lbs )
1x15@187 lbs ( same )
1x15@187 lbs ( same )

^^^
Oh right , 'beast' is much more relevant...
Btw , we do get the sarcasm , but the beast thread was always 'clean' , that's why that post seemed way off to us. You could create a new topic in the pics/vids folder since there is no sticky topic covering you.
Anyway , too much talking about a not important thing... 

^^^
You could do them at the squat rack and use 2,5kg plates to elevate toes,  you cant slip in a setup like that.
SL calve raises are fine too , i did them at the previous gym because i was too bored to load 300+lbs plates there. I prefer the bilateral ones because of the heavy load the back has to handle.

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 5
Lower body sessions     : 8
ME jumping sessions     : 0
Stretching sessions      : 2
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 5
Endurance sessions      : 6

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1 February 2012

Bodyweight@session : ???
Injuries/aches : none
Soreness : none

Bball game.
Very good endurance , this has definitely improved a lot.
Vert felt very good again but i didn't do any rim jumps to report.