Adarq.org

Kingfish you indeed have FREAKISH genetics, but if you don't mind me asking, what were your starting SVJ numbers before you starting lifting? I just want to see what can be accomplished through hard work. Thanks!

thanks.

before lifting, there was already road biking since i was 10 yrs old that gave me very thick quads. SVJ at mid 20s.
i remember because the bball net  had 3 colors and i can standing jump the bottom of the top color. 

lol talking about genetics with a geneticist. 

relax. i'm just mentally tough. i can take a lot of beating. i'll keep on going. 

Feb 28 - Mar 6, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Feb 28

morning
315s-365-405
chins 90lb x3,3
seated inclined hammerstrength machine press alt. 45lb+25lb x10
dips bwx20

* building the upperbody push (shoulder/tris) with single arm alternating press. maybe this time, i will really not tense the lowerback because of the added stability from the non-moving weight. i was able to get 60lb dbs 10 reps easily on the right arm, 8 on the left doing them alternating - 10 right, left on hold. then break. 10 left while right is on hold. works so far. i was at 80lb db shoulder press before i stopped due to fatigue of the lowerback.
* need more upperbody push volumes because my 90lb weighted chins is pulling away. need little balance. i can do 5-6 reps on chins if i rest more and dont do them as often.

afternoon
315s-365-405
chins 90lb x3,3
seated inclined hammerstrength machine press alt. 45lb+25lb x10,10

Mon Feb 29

morning
315s-365-405
chins 90lb x3
standing alternate db shoulder press 50lb x10,10

* doing so many different things for the upperbody push. i can't make up my mind on which movement do. dbs feel most natural. its either seated or standing. it has to be alternating for lowerback fatigue. the hammerstrength machine could use a little more bottom ROM hence the use of dbs instead.

afternoon
315s-365-405
315x16 no-pause
chins 90lb x4,3
standing alternate db shoulder press 50lb x10,10

* could have done 18 reps and really fight for 20 on 315s. took it easy and stopped at 16. saved the 20s for tmrw or the next. bw 188 at gym. 315x20 back to back days before at low 190s bw.

Tue Mar 1

morning
315s-365-405
chins 90lb x3
seated alternate db shoulder press 50lb x10
dips bw x20

afternoon
315s-365-405
chins rest 1
seated alternate db shoulder press 50lb x10,10,10,10
dips rest 1

* building up volumes of the upperbody push by seated db shoulder press. legs too sore to do more 315 volumes. need 2 sets of sleep for this to work. i only had a straight 9 hr last night. still on vacation mode with 2 more weeks left.

Wed Mar 2

morning
315s-365-405
chins 90lb x2
seated alternate db shoulder press 60lb x10
dips bw x0 rest

* weighted chins now tired. need to take time off. left shoulder tender a bit. nothing broken. db shoulder press still improving.
* squats with really domd. quads feel good for singles. the soreness makes my legs feel thicker. could 425 this morning.

afternoon
315s-365-405
chins 90lb x0
seated alternate db shoulder press 60lb x8,6 | 65lb x6

Thur Mar 3

morning
315s-365-405
dips bw x20

afternoon
315s-365-405
chins 90lb x3
seated alternate db shoulder press 60lb x8,6,6

Fri Mar 4

morning
315s-365-405
315x4 no-pause
chins 90lb x3
dips bw x20
one arm cable rows 75lb x10

afternoon
315s-365-405
squat jumps 45lb x8,8 | SVJ x6
seated db shoulder press alt. 60lb x8
dips bw x20
one arm cable rows 75lb x10,10

* SVJs drills with double hand rim grabs. bw 188lb. both palm at rim for 35"+. need to be ampd with pickup games for clean dunks.. but i'm getting to old for that. lol. maybe some other time.

Sat Mar 5

morning
315s-365-405
dips bw x20
one arm cable rows 75lb x10,10

* resting the vertical pulls. got excited with the weighted chins. horizontal pulls with cable rows feel good. really focusing on pulling with the elbow and taking the full ROM - wrist to shoulder with elbows all the way pulled. a quarter row is too much waste of time.

afternoon
315s-365-405
dips bw x20
one arm cable rows 75lb x20

robotrip + squats = profit

squats were cool. 20 rep+ anything is making my cardio redline.

That gym's crazy! Never understood the point of all that fanciness though, especially since those gyms tend to NOT have many very useful things like a freakin squat rack. Well hey I guess it makes some chains lots of money!

this aria gym came close. it had all but a squat rack. the smith they had was not so bad. the bar travel on my squat is nearly vertical. doing it on this smith did not feel very weird.

https://streamable.com/7dyb

This mix was beautiful

from the mix alone, it was clearly gordon's night.

Feb 14-20, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Feb 14

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
chins bwx20
dips bwx40

* found another 24hr branch at cypress with older equipment. felt right at home. chin station also is bare metal. stronger grip and the 20 went up even easier. dips not a problem anymore. no more tenderness. just have to make sure not to go too wide.

Mon Feb 15

morning
315s-365-405
chins bwx20
dips bwx20,20

Tue Feb 16

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
chins bwx20
dips x20,20

* lifted this afternoon at aria in las vegas. very fancy gym. surprised it had most of the good machines and free weights. did squats in the smith. 24hr fitness tmrw. rush hr right now and need quick gym time before buffet#1.

Wed Feb 17

morning
315s-365-405
chins bwx10,10,10 (1 set at wide neutral, 2sets at palms up)

* older 24hr fitness by tropicana ave, las vegas. good equipment but oly bar sucks. bearings are sticky. bar digs in more on traps.

aria gym at las vegas. fanciest gym i've used. sucks to have most things but a squat rack.


poor squat had to do with this. did not bother with adistar. chucks and 5lber works.


afternoon
315s-365-405
chins bwx20 neutral

Thur Feb 18

morning
315s-365-405
one arm cable rows 75lb x10,10
bw chins x20
bw dips x10,20

Fri Feb 19

morning
315s-365-405
chins bwx20
dips bwx20

afternoon
315s-365-405
one arm cable rows 75lbx10
dips bwx40
seated calf raise soleus 5x45lb x10,10

Sat Feb 20

morning
315s-365-405
chins bwx20
dips bwx20
seated calf raise soleus 5x45lb x10

afternoon
315s-365-405
chins bwx20
dips bwx40

you have the weirdest job on here.

the most awesome schedule too.. wed to fri nights alternating sat. 3 or 4 work days a week. 7pm-8am. 

we make the best PED. www.nutropin.com 

Jan 31 - Feb 6, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  186-188lb.

Sun Jan 31

morning
315s-365-405
jump squat 45lb x8,8
SVJx4
chins bwx20

afternoon
315s-365-405
chins bwx20
jump squat 45lb x8,8
SVJx4

Mon Feb 1

morning
315s
chins bwx20
seated dumbell shoulder press 45lb x10

afternoon
315s-365-405
chins bwx20
jump squat 45lb x8,8
SVJx4
 
* the volumes of jumping are tiring my legs a little. skipped the morning 405 for more recovery. i was 425lb+ strong this afternoon. i will continue with this jump squat sessions. they are easier to maintain than the supramax speed squats.
* i do rhythmic jump squats at parallel depth. i will tiptoe at the bottom. there is no way my heels are going to stay planted using narrow stance with flat shoes. they have a very good carryover to the SVJ.

Tue Feb 2

morning
315s
jump squats 45lbx8,8, 95lbx4,4
SVJx4
chins bwx20
dips bwx10

afternoon
315s-365-405
jump squats 45lbx8,8, 95lbx4
SVJx4
chins bwx20
dips bwx10,10,10,10,20

Wed Feb 3

morning
315s-365-405
jump squats 45lbx8,8
SVJx4
chins bwx20
dips bwx10,10

* legs now stiffer from the jump routine. jump squats at parallel depth works best.
** i'm on a 6 week vacation form work. earn this every 6 years of working. will not be back to night schedule til mid march. 

afternoon
315s-365-405
jump squats 45lbx0 rest
SVJx0 rest
chins bwx20
dips bwx20,20

Thur Feb 4

315s-365-405
chins bwx20
dips bwx20

Fri Feb 5

morning
315s-365-405
chins bwx20
dips bwx20,30

afternoon
315s-365-405
jump squats 45lbx8x8, 95lbx8
SVJx8

Fri Feb 6

morning
315s-365-405
chins bwx20
dips bwx20

* bw 186-188lb. was already very strong in the morning. body adapted to 1 straight 8-8.5hr sleep cycle. 

kovalev is giving him a beating with body shots. bad man. punishing a no-contest