Adarq.org

fuck im stupid bro.
its actually wed and thurs that im free to hit the gym!

whats up for next week adarq?

4 x 15 BW calf raises each leg.

i dunno whether i need the break anot, im feeling pretty strong now, except for the left toes LOL. but i find that i need to ramp up my weights like how i did in the past for my triples.

like, when i tried to go frm 70 to 90 for squats, while i could still do them, i didnt feel as good as i should, and only really warmed up in the later sets. i suppose i need to really ramp like by 10kg increments, even if its just 2 or 3 reps.

i dunno abt the toes though, they def feel it still.

hmm... adarq, what phase of the training am i at now eh?

week 45
strength block: week 1, monday.

warmup
prehab
basketball warmup

ME jumps: only a handful
MR tuck jumps: 4 x 10

REA squats: 3 x 3 (60)
Squats: 5 x (90, 100, 110, 115, 120)

BB reverse lunge: 2 x 3 (60)

s1: pullups: 2 x AF (15, 13)
s1: dips: 2 x AF (18, 15)
s1: back ext: 2 x 20

my last term of school is gonna start pretty soon, that will be mon, tues, fri.

with the weekly league games on sat, that pretty much leaves me only weds and thurs for the next phase of my training.

the last week of GPP was abit short, but all in all, i felt it went pretty well. i mean, i was maxing at 80 odd for triples on the bench before i began, now i can do 80 for reps.

bought myself a gel coldpack.

halfway during the pickup session, i could feel my knees emanating heat. like, woah nitro LOL.

tried out the pack on my knees while watching fiba ball, felt great. best 10 bucks i ever spent.