Adarq.org

Wed April 24 2013

Bodyweight: 179 morning, 182 pre workout.

Got some good sleep last night finally. Translated into good energy and motivation. No aches and the sleep fixed my sore quads and glutes. Good stuff.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, etc.

Depth jumps (18" box):
8x4

Bounds:
8x4

Box jumps (40" box):
x6

4" deficit RDLs:
225x5 275x5, 275x5 x5, 295x4+1* 225x5. *Lost grip on rep 5 and had to reset.

Banded squats:
225x5 275x5, 275x5 325x5, 345x3 225x5.

Ham curls:
140lbs x8, x8, x8.

Calf raises:
500lbs x8. 550lbs x8, x8

Rythmic Jump squats:
60lbs x5, x5, BW x5

Good workout overall. Going to try to move the RDLs and squats up in weight next session, work my way back up to 5 rep sets then add more weight. Upperbody strength is coming back slowly as well so thats nice. Still feel like I can lose some excess fat, need to clean up my diet more.

Sat April 27 2013

Bodyweight: 181 morning, 184 pre workout.

No soreness, injuries or aches but I got in the gym very late (11:45pm smdh) so my energy was waning by the end of the session, really noticed it during squats.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs etc.

Depth jumps (18" box):
8x4

Bounds:
8x4

Box jumps (40" box):
x6

Seated box jumps:
x3

4" deficit RDLs:
225x5 295x5, 295x5 x5, 294x4 (failed rep 5) 225x5. That last rep at 295 just was NOT going to go up. Had to reset on a few as well. Definitely a challenge. I won't up the weights again until I can get these easily.

Banded squats:
225x5 275x5, 325x5 x5, 325x5 225x5. Was going to go for 345 on the 5th set but just was drained too much.

Ham curls:
140lbs x8, x8, x8.

Calf raises:
550lbs x8, x8, x8

Rythmic Jump squats:
60lbs x5, x5, BW x5

Tossed in an upperbody/core circuit to really finish me off.
Ok workout, good given the energy level. Have to get my sleep schedule planed out a bit more.

Thursday May 2 2013

Morning workout:

Wasn't supposed to turn into a workout but it did lol! I was supposed to meet a friend at the gym to run through some stuff because one of the local high schools invited us to start scrimmaging with them. They're pretty good, very well coached and have one kid that'll go D2 (6'2 guard) that I destroyed during the county rec league so it'll be good and keep my conditioning and game straight. Long story short he didn't make it so I did one of my old college off season workouts. Lots of game speed jumpers, dribble drives and full court stuff. Great conditioning work. By the end of the hour long session I was pretty toasted but managed to pull off a few simple one hand dunks and got a couple two handers off lobs. I'd estimate my vert on the lobs right around 40" give or take a few based on how easy it was and where my wrist was in relation to the rim. I'm thinking I'll make this a weekly thing if my lifting later doesn't suffer. Eat, short nap and I'll lift in a few hours.

I may have missed this, but did you play college ball?

that's unfortunate. I feel your pain on the unpredictability of life.

However I have no idea what it would be like to have athletic abilities that would take you to the next level.

Sat May 4 2013

Bodyweight: 183 morning, 186 pre workout.
Soreness/injuries: none
Energy: much better this time around, got in the gym at a decent hour and definitely had proper motivation.

Dynamic warmup: bike, tuck jumps, ankle bounces, a/b skips, karaokes, KB swings, SVJs, sub max RVJs etc.

Depth jumps (18" box):
8x3

Bounds:
8x3

Box jumps (40" box):
x3

Seated box jumps:
x6

4" deficit RDLs:
225x5 295x5, 295x5 x5, 295x5 225x5. Slowly getting there; set 5 was still a killer.

Banded squats (bands +120lbs at top ROM):
225x5 325x5, 325x5 x5, 325x5 225x5.

Ham curls:
140lbs x8, x8, x8.

Paused calf raises (leg press machine):
550lbs x8, 590lbs x8, x8. The 590lb sets are a  woohoo!

Rythmic Jump squats:
60lbs x5, 80lbs x5, BW x5

Skipped the unilateral work I usually finish with as it was late, finished with some extra core work.

Workout grade: Very good. I can feel the deadlifts getting stronger. Unrelated to jumping I set a new PR on the bench by accident lol. 245lbs x4 and 265lbs x1 I thought I had 225 on there going for 6 reps but forgot the 2 10lb weights, felt extra heavy on rep four. Kinda upset I looked and said, oh shit, thats cool lol! So I tossed on 265 and said f it. 

Same amount of stuff as usual? Although, you aren't the first to say that so its probably true lol! This workout takes me about 2 hours with a 15 min warmup so its not really long I don't think. I've thought about trying to break it down and lift every day on a split but my schedule makes that hard.