Adarq.org

Week 97

Monday - 01/28/16
200.2lbs

-= Workout Log =-

Jump Rope       2 x 200             >> 60sec rest.
Tuck Jumps      2 x 10               >> 60sec rest.
SVJ's              3 x 1                >> 60sec rests.

ATG Squat
135 x 8                                >> 2min rest.
185 x 5                                >> 3rd rep was really tough. Grunted loudly.
225 x 3                                >> No adrenaline but I was a little angry.
295 x 1
345 x 1
385 x 3
325 x 6 PR
325 x 3 PR
325 x 3 PR

Bench Press
45 x 15                               >> 2min rest.
95 x 8                                 >> I'll stay with 235lbs again this week and move up to 245lbs next week.
135 x 5
195 x 2
235 x 6 PR
235 x 3 PR
205 x 6 PR
205 x 6 PR
205 x 4 PR

Romanian Deadlift
275 x 5                              >> 2min rest.
315 x 1                              >> Just too tired and annoyed to try hard on 2nd set and to do a 3rd set.
355 x 1
385 x 5 PR
385 x 1

Calf Raise Machine
360 x 5                             >> 45sec rests.
420 x 15 PR                      >> Seems like my calves don't stop improving.
420 x 15 PR
420 x 12 PR

Didn't do incline DB benches. Just didn't feel like it. Here's my squat vid:

<a href="http://www.youtube.com/watch?v=d6Mn88fRc6w" target="_blank">http://www.youtube.com/watch?v=d6Mn88fRc6w</a>


SVJ, probably 33" here: (edit: counted 49 frames at 60FPS, heel off to toes down, so its 31-32")





Feels awkward jumping like this. Which means I have the potential to jump a little higher once the movement is ironed out. I'll try doing even more knee bend in the future. Like to parallel. This can't be just 32" though... I need to measure my reach and measure an object to touch dammit.

Who needs DB incline bench when you're PR'ing everything in sight.

Squat looks solid.

Btw, may look a little odd but why not take a take measure to the gym and measure the point you jumped to?

Theres this pipe running below the ceiling that i am for. I only touched it using deeper knee bend. Thats what i want to measure, but dont know how to get up there with a string or something. I'll figure something out.

Its so much easier having a bball court and just seeing how far down your wrist you can hit the rim!

1. get stiff measuring tape, bring to gym
2. position plyo box under pipe
3. stand on plyo box
4. extend measuring tape overhead until it reaches pipe
5. take reading
6. add to your reach height and height of box
7. profit

Oh yeah... I kept thinking i needed a fishing pole thing to hold a string up to the pipe and let it drop to the floor. Then measure string. Forgot about adding my own reach. I'll have to measure my reach up to my thumb/how i hold the tape

I used one but at the track. Left it there, never found it back

Woke up at 196.8lbs today. As I suspected, I would drop from 200 to 197 in just a couple days.
Aiming for 193 by March 1st. Might get there earlier. Hopefully strength doesn't suffer. But I'm chasing that 2.25xbw squat... 405x3 at 195lbs by June would be ideal. That's my target.

Another note: I've been taking lots of vitamin D lately. I thought that's what had caused my crazy 30lb squat gain in 3 weeks. Also my 20lb bench gain. I'll keep it up for another week. I don't think that's what caused it, but I'll try another week. If there's no luck, I'll do the other thing I though was making my gains skyrocket. I'll say what it is after it works lol.

Another note: I've been taking lots of vitamin D lately.

How much are you taking a day?

Wowee!!! How long do you generally keep it up for?

I generally take 2,000 a day...when I remember to.