Adarq.org

Thursday May 9 2013

Bodyweight morning: 180lbs.
injuries/soreness: low back a little stiff, loosened up through out the day.

Morning (10am):
Did my hour long bball skills/conditioning workout. Shot around for another hour and tried some dunks. Got one that sort of rattled in off one foot and a few off lobs/oops off two feet. Missed alot but I got really up on a few, ball control just isnt there yet. Regardless it was fun.

Evening (10:30pm)
Upper body circuits (volume) and some light core work.

Depth jumps (24" box):
x6. On rep 5 my left quad locked up it fired so hard, resulting jump was great but had to stretch the quad out a little as it was sore. Awesome feeling though.

Ankle hops:
30 sec x2 (both legs)

20 yard sprints (60-75% effort):
x4

Standing 1 leg box jumps (30" box):
x4 each leg.

Standing 2 leg box jumps (48" box):
x6.

Running box jumps:
4 at 54"
1 attempt at 60" failed spectacularly. Quad locked up again, jump was good but I couldn't get my left knee up since the quad was locked and my toes hit maybe 2" below the box top. Boxes went one way...Chris goes the other. Managed to land on my feet but decided that was enough excitement today.

Overall the day was pretty good, ate cleaner today, good energy throughout the day, not bad.

Tues May 14 2013

Bodyweight: 179 morning, 182 pre workout.
Soreness/injuries: none
Energy: Awesome energy. Focus was good. Ready both mentally and physically.

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

Depth jumps (18" box):
8x2

Bounds:
8x2

Box jumps (40" box):
x4

Seated box jumps (40": box):
x4

4" deficit RDLs:
225x5 295x5, 315x3 295x3, 295x1 225x3. Pretty sure the 315x3 is a 3 rep   

Banded squats (bands +120lbs at top ROM):
225x5 295x5, 315x3, 295x2 225x3. I backed off the volume on the deads and squats (and weight on squats) to make sure I'm fresh for Thursday because I have the possibility of playing in a pretty big scrimmage  I stopped the rep/set if I felt it was 'grindy' in anyway.

Ham curls:
120lbs x6, x6

Paused calf raises (leg press machine):
500lbs x8, x8

Rythmic Jump squats:
70lbs x5, 80lbs x5, BW x5


Well, I backed off on everything lower body in anticipation for Thursday night lol! Did manage a huge milestone in the bench press, finally got 1.5x BW! 275x1 

I guess I'll grade this as a great workout since I didn't really push for my normal volume/weight but did manage two PR's. Going to shoot around a little tomorrow and take it easy until Thursdays scrimmage. I'll let you guys know how bad it was Thursday night lol

Bahahahaaaaa! Because I'm a dumbass. I usually copy and paste my basic template then fill it in and I guess i forgot its May now lol! I'll go edit it. Yes, you all can make fun of me.

Well, didn't get to go to the scrimmage as I had to take lil lady to the ER. Some sort of upper respiratory infection, skipped Thursday night lifting as well. Then I caught a little of it, felt a little down Friday and Saturday so I did a slight deload session tonight to see how itd go.


Sun May 19 2013

Bodyweight: 180 morning, 182 pre workout.
Soreness/injuries: none
Energy: Decent.

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

Depth jumps (18" box):
6x2

Bounds:
6x2

Box jumps (40" box):
x3

Seated box jumps (40": box):
x3

4" deficit RDLs:
225x5, 315x5, 225x5. Fuck yea. 315x5 is a 5 rep PR off the 4" box! (previous 315 set was without the box)

Squats:
225x5, 315x5, 225x5. No bands, felt very light so I did a KF style pause at the bottom.

Ham curls:
100lbs x6, x6, x6

Paused calf raises (leg press machine):
590lbs x6, x6, x6

Rythmic Jump squats:
30lbs x5, 40lbs x5, BW x5

Lunges:
60lbs x4 each leg

Did some core and minimal upper body work as well. I feel extremely fresh after this workout, not fatigued at all. Tuesday I'll try a full workout again. Shot around for 20 mins afterward as a cool down.

Tues May 21 2013

Bodyweight: 178 morning, 180 before lifting.
Soreness/injuries: none
Energy: Good. Excited to lift. That slight deload and feeling fresh/putting down a few dunks got me motivated/excited again.

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

Depth jumps (18" box):
6x2

Bounds:
6x2

Box jumps (40" box):
x4

Seated box jumps (40" box):
x4

4" deficit RDLs:
225x5 315x5, 315x4 (failed 5th) 275x5, 275x5 225x5. Lost grip on 3rd set, should have worn straps. Tweaked back slightly so dropped weight as a precaution.

Banded Squats (bands +120lbs at top):
225x5 315x5, 315x5 x5, 315x3 225x5

Ham curls:
140lbs x8, x8, x8.

Paused calf raises (leg press machine):
590lbs x8, x8, x8.

Rythmic Jump squats:
50lbs x5, 60lbs x5, BW x5

Lunges:
60lbs x4 each leg, 80lbs x4 each leg

Did typical core/upper circuits as well. Finished with 15 min shoot around. Weight is down I believe due to a conscious effort to restrict diet. Would like to maintain strength and get into the mid 170s then try to add strength. We'll see.

Good workout overall, low back is a little tight from the slip on deadlifts doesn't feel too bad tho. Good stretch and rest will help.

Sat May 25 2013

Bodyweight 179 morning, 182 before lifting.
Soreness/injuries: Lower back still tight.
Energy: Decent, worried about the back a little, it's mentally at the back of my mind a little.

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

Depth jumps (18" box):
8x2

Bounds:
8x2

Box jumps (40" box):
x3

Seated box jumps (40" box):
x3

4" deficit RDLs:
225x5 295x5, 295x5 x5, 295x1 225x5. Stayed a weight I feel I can do without too much strain and with good form to help the back recover. Felt a small twinge on last 295 set and stopped there. Not going to push it.

Banded Squats (bands +120lbs at top):
225x5 295x5, 295x5 x5, 295x5 225x5. Went a little easy on the squats as well.

Ham curls:
140lbs x8, x8, x7.

Paused calf raises (leg press machine):
590lbs x8, x8, x8.

Rythmic Jump squats:
50lbs x5, 60lbs x5, BW x5

Lunges:
60lbs x4 each leg

Core/upper circuit.

Shot around for half hour as a cool down. Back still slightly tight but manageable. Hoping its 100% by Tuesdays session. Good workout given circumstances.

Also, I've been contemplating trying a semi split training program where I go heavy on quads/volume on p chain one day and vice versa on another day as my next work block after I reach a few goals on this block. Anyone want to volunteer thoughts/ideas?