Adarq.org

7/8/12 Sunday BW=162.4

overhead press 5x85, 5x100, 10x110
pull up BW+10 12,10,9
dips BW+10 3x15

keeping it real, whilst representing.

7/2/12 Monday BW=165.0

deload week

deadlift 5x115, 5x145, 5x175
bench 5x135, 5x135, 5x135
treadmill 2.5 mph 2 miles

last workout of deload week. next cycle starts thursday. Here it is.....

squat 310#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   180lbs x 5   195lbs x 3   210lbs x 5   110lbs x 5
Set 2   210lbs x 5   225lbs x 3   240lbs x 3   140lbs x 5
Set 3   240lbs x 5+   250lbs x 3+   265lbs x 1+   170lbs x 5

overhead press 145#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   85lbs x 5   90lbs x 3   100lbs x 5   50lbs x 5
Set 2   100lbs x 5   105lbs x 3   110lbs x 3   65lbs x 5
Set 3   110lbs x 5+   120lbs x 3+   125lbs x 1+   80lbs x 5

deadlift 330#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   195lbs x 5   210lbs x 3   225lbs x 5   120lbs x 5
Set 2   225lbs x 5   240lbs x 3   250lbs x 3   150lbs x 5
Set 3   250lbs x 5+   270lbs x 3+   285lbs x 1+   180lbs x 5

bench 260#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   155lbs x 5   165lbs x 3   175lbs x 5   90lbs x 5
Set 2   175lbs x 5   190lbs x 3   200lbs x 3   120lbs x 5
Set 3   200lbs x 5+   210lbs x 3+   225lbs x 1+   140lbs x 5

6/28/12 Thursday BW=164.8

deload week

pogo hops 3x8
jump squat 95# 3x5
squat 5x115, 5x135, 5x65
treadmill walked 2.0 miles

3 weeks on, 1 week off. I hope this is crazy enough to work?

6/23/12 Saturday BW=164.6

b-ball 1.5 hours

overhead press 5x95, 3x105, 8x115
pull up BW 3x15
dips BW 2x30
50 push ups
p90x abs

Have not stepped foot on a basketball court in at least 6 weeks. Played 3 games today, and checked my RVJ. Effortless 33" jump.
New PR!!!!!!! Hammies are sore from Thursday, so I feel this PR will be broken in short order.

Losing the extra couple pounds feels like it made a world of difference. Now that I made my goal weight. I feel like I could still lose another 5 pounds.

New goals 160lbs
                  320 squat
                  35" RVJ

6/18/12 Monday BW=164.6

deadlift 3x205, 3x230, 9x260
bench 3x160, 3x180, 9x205

Still trying to find a decent lifting split for 5/3/1 and my life.

I vote your SVJ would got up a few inches with practice. Your jumps look solid and strong but not overly reactive. I feel your pain in the fast-twitch dept. In fact your run up and plant looks damn familiar .

6/12/12 Tuesday  BW=166.4

deadlift  5x190, 5x25, 13x245
bench 5x145, 5x170, 12x190
barbell row 95# 3x10
p90x abs


I don't think I have ever done a barbell row before. hopefully that leaves much room for improvement.

 

6/6/12 Wednesday BW=167.6

Jumps ~30

6/7/12 Thursday BW=166.8
 
pogo hops 3x8
jump squat 95# 2x5
squat 5x175, 5x200, 12x230
barbell lunge 150# 3x8


Moving into 5/3/1 as my progress has been 1 step forward 2 back over the last year.

Here is how it shakes out on my core lifts. Based off 1RM's I could hit this week.


Bench 250#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 146lbs x 5 157lbs x 3 168lbs x 5 90lbs x 5
Set 2 168lbs x 5 179lbs x 3 191lbs x 3 112lbs x 5
Set 3 191lbs x 5+ 202lbs x 3+ 213lbs x 1+ 135lbs x 5

squat 300#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 175lbs x 5 189lbs x 3 202lbs x 5 108lbs x 5
Set 2 202lbs x 5 215lbs x 3 229lbs x 3 135lbs x 5
Set 3 229lbs x 5+ 242lbs x 3+ 256lbs x 1+ 162lbs x 5

deadlift 320#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 187lbs x 5 201lbs x 3 216lbs x 5 115lbs x 5
Set 2 216lbs x 5 230lbs x 3 244lbs x 3 144lbs x 5
Set 3 244lbs x 5+ 259lbs x 3+ 273lbs x 1+ 172lbs x 5

overhead press 135#
Week 1 Week 2 Week 3 Week 4 (deload)
Set 1 78lbs x 5 85lbs x 3 91lbs x 5 48lbs x 5
Set 2 91lbs x 5 97lbs x 3 103lbs x 3 60lbs x 5
Set 3 103lbs x 5+ 109lbs x 3+ 115lbs x 1+ 72lbs x 5