Adarq.org

4/18/13 Thursday BW=161.8

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, (js) 5x115, 5x250, 5x250, 8x230
GHR BW 3x8
push up 2x54
pull up 10,9
ab wheel roll out 2x15

Feeling better on Thursdays workout. I ended up playing basketball for about 1.5 hours on wednesday and friday, so that is playing every other day for a week. I have not done that since I was a teenager. My body is a bit fatigued, but I can already notice my conditioning improving.

Here is the form check for 5x250. slight improvement?

<a href="http://www.youtube.com/watch?v=fxOXBupeMF8" target="_blank">http://www.youtube.com/watch?v=fxOXBupeMF8</a>

^^^^^ more great stuff LBSS. thanks again. Tons of good advise and tips that I will be incorporating.

I have been doing the kelly starrett pre-workout the last couple of days. I need a ton more work. My hip socket is super tight, as well as my hip flexors. I have been stretching my hip flexors most nights and post workouts, along with a regiment of static stretching, as my hamstrings are also super tight. I have only done dynamic warm ups before lifting.

Here is the workouts form the last few days...

4/13/13 Saturday BW=160.2
b-ball 2 hours
pull up BW 4x12
push up 4x30
calf raise 200# 1x12

4/15/13 Monday BW=160.8
b-ball 1.5 hours AM
squat 5x185, 3x225, 1x255, 1x265, 5x115(js), 1x265, 1x255, 3x5x225
GHR BW 3x8
push up 3x51
ab wheel roll out 3x12

I have been playing b-ball in the mornings. which is new and well needed. I am not sure if it was the am b-ball and the accompanying lack of sleep, or my new form from added hip joint flexibility, but  I was wasted today. Major valley.
No place to go but up from here.

Good shit. Thanks a lot for video 

I see what you mean about my knees collapsing.

This will be incorporated into my new warm up. I bet I see results quickly.

This thread is killing me. 

4/6/13 BW=162.6

heavy bag 5x3.0 min rounds
dips BW 5x15
push ups BW 5x15


back at it.

the amount of cardio/sport I get in is pathetic.

^^^^^^^ true statement. horseback riding also requires less p-chain strength. maybe it is time to get in where I fit in.

4/4/13 Thursday BW=164.0

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 1x275, 5x255, 5x245, 7x225
GHR BW 8, 10,10
pull up BW 12,12,10
ab wheel roll outs 3x14
calf raise 180# 3x15

Could not get last weeks squat video off the near broken cell phone, so screw that.

I have figured out that getting 1 workout per week is going to get me no where. weights were super heavy and awkward tonight.

Felt great through warm up sets and then just bonked.

low on time and focus lately.  How I wish I was 19 again......

greater depth probably helping force you keep your legs externally rotated, too, which will help you move more weight, safer, in the long term.

another good point. Thanks for the input. 

3/23/13 Saturday BW=163.2

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x255, 1x285, 5x115(js), 5x275, 5x275, 5x255, 5x255

went on a hike and did the manual labor thing around the house today.

Well why don't you lower the weight and go deeper and more under control? That will benefit you much more than what you're doing now. A 5 rep ATG squat is similar to a 10 rep parallel squat in terms of TUT so... it's more than just depth.

Good point. I have dropped weight and readjusted depth.

3/15/13 Friday BW=162.2

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x265, 1x285, 5x115(js), 3x5x285

3/17/13 Sunday BW=164.0

jumps ~ 40

Moving good today, can't wait for summer time to arrive.