Adarq.org

gawd, i play ball, and my handles are alot shittier than urs. hohoho...

week 23A
done on tues actually, but didnt get arnd to posting till now..

REAs
4 x 40, 60, 70

Squats
3 x 80, 90, 100, 110, 120, 125, 130
2 x 135

OHP
6 x 20, 30
3 x 40, 45, 50, 50
10 x 40
15 x 30
20 x 20

DB lunges
5 x 22.5, 25, 25, 25, 25

pullups
10, 10, 10, 10, 10

crunches
3 x 15

ankle hops
3 x 8

Did an A workout earlier this week, will post later...
Adarq, I'll need to chill abit for a month, how do I protect the gains I've made? Like, maintainenance or something? I'll only realistically be able to hit the gym once a week for the next 4 weeks.. But I might be able to so something not requiring weights another day of the week.

week 22A

couldnt do the hops across court, it was filled with badminton players

pullups
5 x 10

strength isnt like it used to for pullups, not sure why..

REAs
4 x 40, 50, 60

Squats
3 x 80, 90, 100, 110, 120, 125, 130
2 x 135

mayb its the jack3d, maybe its the caffeine, maybe its the beta-alanine.
whatever it is, im stoked i got that 135.
was shooting for 130, thinkin that i could probably stick it.
but i was feeling so amped, i went 'what the hell, lets do it'
1st rep was actually easy, so went for another. 2nd one was tough, halfway up i lost power,
but somehow abit of adrenaline and it went up, but it was more a good morning haha.
either way im happy, went for 130, got more, went for 1 rep, got 2...

OHP
6 x 20, 30, 40
3 x 45, 47.5, 50
5 x 40
15 x 30
18 x 25
wanted 20 on that last set, failed.

walking lunges
5 x 20, 22.5, 25, 25

leg raises
5 x 1o
supersetted with

tricep pulldown
10 x 24, 24, 26, 26, 29

ankle hops
4 x 5

100 treys yesterday evenin.
higher percentage than the 1st time, so im a happy boy once more.

legs are kinda sore still, tot the extra work would make the soreness go away, like mayb a recovery workout or something. hahaha, wrong!

quick qn abt the bounds...

the way im doing it, as instructed by my track coach from ages past,
im shooting for knee thrust, aimin to shoot it up, while also tryin to put as much distance between each stride.

kinda like how jackw does it.. except my body doesnt go frm left to right as much.

http://www.verticaljumping.com/alternate_leg_bounding.html

but adarq, u were advocating the knee cycling thru? i tried to do it, via trying to get my heel to strike my ass, kinda like another drill i did with tt coach.

not sure why, mayb i wasnt flexible enough, but my hams started complaining, respondin with that almost cramping sensation...


so what is the way to do proper bounding?

had a passenger game today, didnt need to do much..
i think my 2 footed vert has mayb gone up an inch, cant be sure, gonna try again some other time.
my 1 footed approach however has dropped an inch.

both were one off attempts tho, so cant be too sure anyways. just sayin haha.

week 20B
Hang cleans
4 x 40, 50

Squats
5 x 5 x 100

Bench
8 x 40
6 x 50, 60
4 x 70, 80
3 x 85
2 x 90
10 x 70

didnt want to pyramid to 90 haha, wanted to shoot for 3 but failed.

Stepups
3 x 100
4 x 3 x 110

Machine Rows
6 x 60
4 x 8 x 60

EZ bar bicep curls
15 x 15kg
2 x 10 x 15kg

each set supersetted with

leg raise
3 x 10

lateral line hops
3 x 10secs

knee felt ok today, just the hams slightly aching...