Adarq.org

7/7/11 Thursday BW=176.4

squat (parallel) 5x185, 3x225, 1x245, 4x245, 4x245, 4x245, 15x205
bench  6x185, 5x205, 4x205
treadmill 5.0 incline 3.5mph 20 min

Motivation level low. body feels wasted. weights felt extra heavy.
Did some jumps yesterday and actually felt good.

6/28/11 Tuesday BW=177.2

squats (parallel) 5x185, 3x225, 3x265, failx265, 3x245, 3x245, 15x205
bench db 6x60#, 6x70#, 6x80# 6x80#
mod grip pull up BW 10,6,5
dips BW+25 12,12,10
p90x abs

Gave a few extra day in between w/o's. jumped a little bit after tonight's weights. felt ok. I can only jump with minimal force, but that is progress. I haven't had an ankle injury since 10th grade. good run but still sucks.

6/16/11 Thursday BW=178.8

bench press 5x135, 4x185, 2x205, 3x225, 2x225, 2x225
pull up BW+10  7,6,5
dips BW+25  12,12,6
incline sit ups 30,30,30
military machine 50#  6,5,4

Finally got 2 plates on bench again, even if only for low reps.

No more b-ball for a while, sprained my ankle pretty good. swelling has gone down but bruised pretty bad. Haven't done that for a long time and forgot how much it sucks...........
Might do some light squats on sunday and see how it feels?

6/12/11 Sunday BW=174.2

pogo hops 2x8
jump squats 95# 1x5
squats (parallel) 5x185, 4x225, 2x245, 6x255, failx255, 6x225, 6x225
reverse lunges 135# 3x5
seated toe raisers 75# 3x10
bench 6x135, 6x185, 6x205, 3x205
cable row 140# 3x8

warmed up on the squats felt good hit 6x255, next set I couldn't get one? I don't get it, it seems to happen to me alot.
last time I went for max hit easy 285, then failed 295. If I would have gone for 295 first I think I would have gotten it. One shot and then down hill WTF?

Tuesday 6/7/11 BW=175.0

2 hours full court b-ball. good run tonight still some glimmers of the speed I had at 17.
I need to play more and get my confidence where it needs to be but my schedule and body probably couldn't handle it

6/1/11 Wednesday BW=175.0

squats (parallel box, for speed) 6x135, 6x185, 6x225, 6x245, 6x255 PR!!!!!!!!!!
pull ups BW 10,10,6
reverse hyper BW+10 3x15
seated toe raisers 65# 3x10
curls 10x25#'s ,10x30, 5x30

feeling great, Great w/o. Lovin the box squats. focused for so long ATG and wasn't seeing results or progress. I am weak out of the hole but strong for the rest of the movement. I probably wasn't challenging myself enough to make progress due to that fact?
I have my sights on 300#s.

5/26/11 Thursday BW=174.2

pogo hops 2x8
squats (parallel box, for speed) 6x135, 8x185, 8x205, 8x205
bench press 8x135, 6x185, 6x195, 6x195
seated toe raiser 65# 3x10
seated cable row 10x100, 2x10x120
reverse lunges 135# 3x5
treadmill 4.0 incline 3.5mph 20min
p90x abs

What a difference a week or so makes. Motivation is back, body feels 100%. no aches or tweeks.
I feel like I have been draining myself before squat work recently with reactive and RFD work before hand. I am probably getting in decent plyo work with weekly p/u b-ball, so I am cutting back on that. My volume on squats has seem low to me, but my gyms resident power lifter thinks I still do to much volume? He make strength gains pretty consistently doing like 4-5 reps once a week, with stupid heavy weight. I have made close to zero progress over the last 6 months, so ready to work a different angle any advice is appreciated?

Nice work son! Good bar speed on the heavy weight too, you make it look easy like you had 3 more in the tank!

However the old guy with the beer belly didn't look impressed.