Adarq.org

6/17/14 Tuesday BW=160.0

jump squat 5x45, 5x95
paused squat 3x135(c), 3x155(c), 2x175(c), 1x190(c), 2x5x190(c), 3X190(c)
barbell lunge 8x160, 8x180, 8x200

Getting stronger slowly. My back still feels mint. My RFD is horrible now.

I will be down to basketball once a week this summer, so it will be time to get back onto a plyo routine.

6/14/14 Saturday BW=158.4

jumps ~ 40
paused squat 3x135(c), 3x155(c), 2x175(c), 1x190(c), 2x5x185(c)
barbell lunge 8x155, 8x175, 8x195

No explosiveness today, felt gassed the whole time. Got sleep and great warm up. valley.

6/10/11 Tuesday BW=160.0
paused squat 3x135(c), 1x185(c)


6/11/14 Wednesday BW=158.8
jumps ~40
paused squat 3x135(c), 3x155(c), 2x175(c), 1x190(c), 5x190(c),  3x190(c),  5x175(c),  3x175(c)
barbell lunge 8x155, 8x175, 8x190


Didn't get anywhere tuesday, did better wednesday. Hope to actually get an upper body workout in this week also.

6/3/14 Tuesday BW=158.8

jumps ~50
paused squat 3x135(c), 2x155(c), 1x185(c), 3x5x185(c)

Feeling almost mint on squats. second w/o with 185+ 25#'s of chain. 190 next time. I should hit my 225 mark by the end of  this summer. Mobility is so much better in my hips. The flexion in my feet needs work. I think the calf raises actually set me back a bit there. Additionally 1 leg running take offs have improved, I damn near feel as good as I did in High school on that front.
I know I need to get more complicated and put in more work but I am just not feeling it currently.

5/31/14 Saturday BW=159.8
paused squat 3x135, 3x155(c), 2x175(c), 1x185(c), 3x5x185(c)
barbell lunge 8x155, 8x175, 5x190

6/2/14 Monday BW=160.2
b-ball 1.5 hours


Still hanging on. working on mobility and generally improving physically.

Slight progress on my paused squat. Motivation needs work.

5/19/4 Monday BW=162.0

b-ball 1.5 hours

5/20/14 Tuesday BW=162.4

paused squat 3x135, 3x155(c), 3x175(c), 1x195(c), 5x185(c), 5x185(c)
barbell lunge 5x135, 8x165, 8x185, 5x195
calf raise 220# 1x15
ring dip 3x12

slow progress but I'm moving forward. Unless I sit or drive for a long period of time, I don't notice any issues with my back.

My mobility is getting better, the banded distractions and hamstring/barbell smashing is really helping.

5/13/14 Tuesday BW=161.2
paused squat 5x135, 5x165, 5x185, 5x165+chains


5/14/14 Wednesday BW=159.0
b-ball 1.5 hours

Still feeling beat.

Cut tuesday work out short. blllllllaaaaaaaaaaaaaaaaaahhhhhhhhhhh.

5/5/14 Monday BW=162.0
b-ball 1.5 hours

5/6/14 Tuesday BW=161.8
paused squat 5x135, 5x155, 5x175, 5x185, 5x185, 4x185
barbell lunge 5x135, 8x155, 8x165
calf raise 15x200, 15x220, 15x220

After about 2 months of dicking around on a set of homemade gymnastic rings, I got my first muscle up tonight.
 
way to many ques to remember to do it with proper form AND still pull it off but I will keep working on it.

paused squats are coming along. My goal is to get 5x225. Also got a green band for distractions, it has been quite helpful.

<a href="http://www.youtube.com/watch?v=lEI6hOa32EU" target="_blank">http://www.youtube.com/watch?v=lEI6hOa32EU</a>

<a href="http://www.youtube.com/watch?v=cU3yU7K9mCs" target="_blank">http://www.youtube.com/watch?v=cU3yU7K9mCs</a>