Adarq.org

12 Jan 2011

BBall practice.
Endurance = awful as expected after so long time.
Jumps = same shit , reactive but not powerful. Mostly 30'' , maxed a few jumps at 31,5''.

11 Jan 2011

Weight@session : ~195
Injuries/aches: none
Soreness : noce

Upper Body Workout.

BENCH PRESS:
1x8@121
1x8@132
1x8@143

PULLUPS
3x6
- first 2 of each set clean , had to assist going up on the others.

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121

BICEPS EZ BAR STANDING CURLS:
1x10@66
1x10@77

TRICEPS PUSHDOWN ( ROPE ):
2x10@88

damn wtf? your VMO bitched out bad for this session hahah...

Yes , it didn't bug initially , but then it started. It was that specific burn when you get back to lifting from a break, i'm sure you know that i mean. Different feeling than normal DOMS , much more able to fuck your training.

like how i see you feeling more bouncy at 193 etc.. that's going to continue to improve.

Yes , this will be interesting. Taking the slow approach though , see how it goes and how i respond, try-catch FTW!

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

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8 Jan 2011

PHASE 3 - Cycle 1 - Power workout

Bodyweight@session : ~193 ( AM workout, before lunch ).
Injuries/aches : none
Soreness : VMO unrecovered , see exercises commentary.

C1 : 20m sprints@100%
C1 : 1x5 MR tuck jumps
C1 : rest 1 min
C1 info : 5 rotations
- Those felt awesome , great acceleration at sprints and great bounce at tucks.

3x4 ME jumps:
Dropstep : ~29''
RVJs ( 1, 2 and 3 steps ) : ~31''
- Felt very reactive and explosive but quads ( mainly VMO ) started 'burning'. Couldn't 'squat' my jumps properly.
- Very interesting is that i felt better with full runup jumps than dropsteps after a long time , probably because of lower BW.

REA SQUATS:
4x3@121
- Awesome , VMO still burning so instead of halfs@143 i did ATG@121. Very fast!!!

EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~30secs ):
8x1@209
-Bad , VMO really burning , couldn't stabilize the transition well. Did my best at exploding up though.

EXPLOSIVE ROMANIAN DEADLIFTS:
4x5@175
-Awesome.

SINGLE LEG STANDING CALVE RAISES:
4x5@132

5 & 6 Jan 2011

DOMS:
Quads : 4,5/5
Hamstrings, abductors, glutes : 4/5
Calves : 3/5

Both days all i did was :
-20 mins leg drain
- Lower body stretching

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7 Jan 2011

Weight@session : ~194
Injuries/aches: none
Soreness :
Quads/hamstrings/abductors : 2/5

Upper Body Workout.

BENCH PRESS:
3x8@132

WIDE GRIP LAT PULLDOWNS:
3x8@154

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
3x8@99

BICEPS EZ BAR STANDING CURLS:
3x8@66

TRICEPS PUSHDOWN ( ROPE ):
3x8@77

- 20 mins leg drain
- Lower body stretching

You were great while you played for the Bulls Mike.

Season 2002-03 playing for Wizards at age 40 ( !!! ) :
Games played: 82
Games started:67
FG% : .445
3P% : .291
FT% : .821
Rebounds : 6.1
Assists : 3.8
Steals : 1.50
Blocks : .48
Turnovers : 2.11
Points per game : 20.0

 

Why are you squatting so light lately? An injury i missed or getting back from xmas off?
Checked fast a few pages back but didn't find anything...

Vag you are my favorite journaler on here (other than myself, of course). Because everyone else seems to be competing toward something, I want to race you to 36". We can both do it this year, for sure. So let's do it.

Thanks man , i appreciate it a lot.
Must be a bond from the adarq.org retro days , when the only consistent active journalers were you , me , adarq and nba8340.
I am not into races but that sounds fun , i'm 1-2'' ahead but also 10-something years older.
Im on anyway , hope we don't both fail to get there , LOL!!!

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i wouldn't just jump right in where you left off, i would hit a few work back in sessions, then continue where you left off.. if it was 1 week, wouldnt be a problem, but two weeks, might get some extra fatigue/soreness going on for the first few sessions.

Ah , too late , i started where i left. No big difference though , if i did a "get back at it" session it would look the same , check the log below.

nice man, just be consistent with the dietary changes/FA work and it'll fall into place.. if you get lazy with diet, the fat loss won't happen of course.. but if you could drop some fat that's definite added inches to your vert, take the slow road, let it happen slowly, eventually who knows you might really lean out, you should be flying if that happens.

peace man!

Nah , never lazy with diet, my diet is pretty awesome and i have no problem keeping it. Not changing much anyway, just lowering the intake and phasing out the daily big-carb eating.

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THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

---

5 Jan 2011

PHASE 3 - Cycle 1 - Strength workout

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

SQUATS :
1x5@187
1x5@198
1x5@209
- All sets and reps ATG.
That was hilarious , bar felt like a feather on my back but quads started burning from 1st set.

REVERSE LUNGE:
3x6@121

ROMANIAN DEADLIFTS:
3x6@143

SINGLE LEG STANDING CALVE RAISES:
3x12@110