Adarq.org

24 April 2010

Wight@session : ~192.5

Dynamic warmup 10'
bunch of low-mid effort jumps

9'10'' rim jumps
1x4 SVJs : ~28'' , felt great too
1x5 RVJs : ~ 31,5''
~15 dunk attempts , 0/15
Was getting 31+ in most of those jumps.
I need a new ball though , this one is too worn out , couldnt palm it.
That fucked my confidence too , 31,5 is ~8,5 above 9'10'' , i can dunk that when i palm the ball. Without palming it i need ~10'' , so... 
Had 2 hard off-the-backboard misses, pretty sweet...

So after 6 weeks of strength training/bulking , SVJ went up , RVJ down.
I felt SVJs and RVJs much more powerfull and consistent , and also tended to have a more neutral squat plant.
All normal i guess...

SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
1x209
Work sets:
MSEM , ~1' between reps , ~4' between sets
3x1@231lbs
3x1@253lbs

BSS :
MSEM again , ~1' between reps , ~4' between sets
3x1@154lbs
Switching from 3x8 to 3x1MSEM is HUGE difference , 154 was light as feather.
3x1@220lbs ( PR , 220 BSS , jizz in my pants!!! )

STANDING CALVE RAISES:
3x12@286

But how can you overanalyze anymore if you do that?

NOT FAIR!

LOL , exactly!!!
Kelly's fav training method : "KISS" , Keep It Simple Stupid !
He is so very right , people get caught doing this , that , experimenting , bla bla bla.
Its just strength! Squat heavy , eat enough , and strength will rise for sure!
Then , when you have the strength , ( gained from 1RM sets or 15 rep sets ) we can talk more...

damn you hit 3 singles with your PR? sick..

Yeah , felt awesome! I was hyped already , last time i hit 3x1x253 , i knew it was coming.
I was in PR mode , full of food, caffeine , i even hit a redbull 30 mins before for the taurine.
Worked!

Wat does workin within th same 1rm range means? I've tested my 1rm before, so I dunno wat it is.. But I think probably 137-140?
Chill as in not bein able to hit the gym twice, gotta cut back for a month or so, but after tt it's all systems go again.
So I try to do a 5x5 at the max weight I can handle?

Anrew means you have to maintain your 1RM  , wich is your limit strength, it has to stay the same , doesnt matter if you do 1RMs , 2RMs , 3x3 , 5x5 , 3x8 , whatever!
Its just like you said , whatever reps and sets you do , you must do them at the maximum weight you can handle and not let that weight drop. You dont want to unload from what you say , so 5x5 or 3x8 or many max 3's like you did would be great.
If you let your squat strength drop , no matter what else you do , your vertical will drop too, and then you will have to start over and bring your strength backup and so on.
It happened to me 2 times this year and it SUCKS , it sucks when you realise you are weaker and it sucks even more when you are struggling geting strength back up with weights you considered "easy" 1-2 months ago.
Andrew described it perfect as "yo-yo-ing"...

15 April 2010

Weight@session: ~193,5lbs

SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
1x6@209lbs ( +11lbs )
1x6@209lbs
1x6@231lbs ( +11lbs ) , duh , i mistyped 220 on the original post
1x6@209lbs
Perfect form , 209 sets were ATG
231 all reps were at least parallel , no back rounding , no goodmorning, just felt that if i went ATG i'd fail.
I consider this a PR performance , i've hit 253x5 in the past but it was not in a 4x6 set , it was a 5rep max and form/depth were not so good.

BSS:
8x132
8x176 ( +11lbs, equals previous PR )
8x187 ( +11lbs , PR )

STANDING CALVE RAISES:
12x308 ( +44lbs )
12x330
12x374 ( +2 reps , PR )

Green/Red = comparison with equal set of previous workout , green = positive , red = negative

DAT WAS DAH BEST WEIGHTZ WORKOUT EVAHHHHHH

12 April 2010

Weight@session:192,5
Felt too bored and numb to go to the gym , but pushed myself and went.
As usual in such cases , workout was pretty good!

SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
1x209
Work sets:
MSEM , ~1' between reps , ~4' between sets
3x1@231lbs
3x1@253lbs

BENCH PRESS :
1x8@121
1x6@143 ( +11lbs )
1x4@154 ( +11lbs )
1x6@132 ( -2 reps , +11 lbs )

WIDE GRIP LAT PULL :
1x8@132
1x8@154
1x6@176
1x8@154 ( +11 lbs )

Green/Red = comparison with equal set of previous workout , green = positive , red = negative

4/9/2010

so, I walk up to my park spot, and I start loosening up before the shadow boxing.. I see this car coming down the canal path, so I'm not going to start shadow boxing until it passes, who knows who is in it.. then I see lights flashing, so it's a cop.. so he's coming closer and closer, real slow, then he parks parallel to me.

So i'm like......................... fucking bleh.

Cop gets out of his car starts coming up to me.

I take off my ear phones and I go "hey whats up?".

So he goes: "Everything ok?"

I go: "Yea why?"

He goes: "Well I just saw you standing out here just wanted to make sure everything was alright" (lol)

So I go: "Ya im just getting ready to do some training, shadow boxing" <-- and as i say shadow boxing, i move my fists like I'm getting ready to punch, like, it was just a reflex that happened to the thought of shadow boxing..

SO WHEN I DID THAT

This fucker puts his hand on his gun and points at me and i immediately go

"NO no no dude chill hahaa it was just a reflex im about to do boxing training"

And he goes: "Ohhh ok ok well alright be safe"

So he walks off slowly and I'm cracking up but god damn that fucking reflex almost got me capped.



bwahaha.

scared ass cops.

W....T....F.... ?!?!?!?!

For a minute i thought i was reading your dream journal , LOL

4/06/2010

barbell squat:
- heels elevated
- 45 @ 5 x 10, short rest
- 95 @ 40, 40, 30, 2 minutes rest or so
- 45 @ 30,25,20,15,10 , short rest (~30s)
- 95 @ 30,25,20,15,10, short rest (~30s)
- 45 @ 30,25,20,15,10, short rest (~30s)
- 95 @ 25,20,15,10, short rest (~30s)

DEAD.

If i counted well , that is ... 530 squats???