Adarq.org

couldnt do too much, chest abit of achings from coughing haha.

ah.. that sucks.

just realised that my squat singles are almost at my previous PR weights. gosh.

ya man you are a beast right now..

whats in for this week adarq?!

ill post the rest of the week a bit later today.. but that workout was from monday right? good stuff.. you improvised it well.

there's a camp organised by sedale threatt and his son coming by, its a 3 day thing. still thinkin if i should sign up or not. not too sure if it'll help my game haha. just found out that dude was the starting point after magic, and was their main player for a few seasons!

cool.. why not? sounds fun..

peace

hey adarq, lets get started on the GPP thing!

6 weeks? 8 weeks?

alright let's do it.. ill post up the initial workout split in a bit.. how often can you hit the gym, 2-3x/week right?

peace

alrighty dude, i'll start next week fresh!

can u help me with the weights abit, like u used to?

sweet, thanks!

for the REA squats, u meant 95kg right?

Ahh... Alrighty. In a way, im glad to see the drop in load, at least for awhile. Lower back's been complainin abit.

Wat does mr stand for? Max rate, ie max rep speed?

This previous 8 week cycle u put me thru, i think i gained perhaps 4-5 inches. Thing is, i still feel like i could've gone higher, but i haven't been able to produce.

I can put in ok work in the gym, but i think my aerobic capacity is shit haha. I see vag do like 20-30 ME jumps, i get winded by the time i get to ten. But i can run a 9:50 2.4km, which is abt a 1.5 mile... Which i tot was at least average haha :/

template for now, but i know you'll probably want to do military press etc so just give me any feedback:

as far as sessions go:
- lower A = warmup, sprint, max effort jumps, plyo, lifts
- upper A = warmup, standing verts, tempo sprints for conditioning, lifts
- lower B =  warmup, sprint, max effort jumps, plyo, lifts
- upper B = warmup, standing verts, tempo sprints for conditioning, lifts

gimmie any feedback/concerns etc on the routine!

peace

---

CYCLE #1 GPP BLOCK: Lower A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 4 x 3 @ 95 lb., 1 minute rest between sets
- SQUAT: (??) 3 x 8, 2 minutes rest between sets
- BARBELL OR DB 18" STEPUP: (??) 3 x 8 each leg, 2 minutes rest between sets
- BARBELL OR DB REVERSE LUNGE: (??) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: 4 x 5, 1 minute rest between sets, keep it moderate weight

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:









CYCLE #1 GPP BLOCK: Upper A:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: BB Flat Bench Press : 3 x 8
- S1: PULL-1: Seated row (pause 1s) : 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : 3 x 8
- S2: PULL-2: Weighted Pullups : 4 x 8
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 3 x 8
- S3: BICEP: EZ Bicep Curl : 3 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:





CYCLE #1 GPP BLOCK: Lower B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 3x, full rest (2-3min)

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- JUMP SQUAT: 5 x 3 @ 45 lb., 1 minute rest between sets
- BOX SQUAT OR PIN SQUAT: 3 x 8, 2 minutes rest between sets
- BARBELL OR DB PAUSED (3sec) WALKING LUNGE: (135+) 3 x 5 each leg, 2 minutes rest between sets
- SEATED CALF: 4 x 5, 1 minute rest between sets

- S1: PULLUPS: 3 x AF
- S1: DIPS: 3 x AF

- CORE:
- STRETCH:











CYCLE #1 GPP BLOCK: Upper B:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- STANDING VERTICAL JUMPS:5 x 2, 1 min rest in between sets

- TEMPO SPRINT WORK SETS: 50 yards sprint @ ~70%, walk back, repeat, 2 x 5, 5 minutes rest after first set

- S1: PUSH-1: PAUSED DB Flat Bench Press : 3 x 5, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : 4 x 5, 4-second-pause at the back
  - 2 min rest between superset

- S2: PUSH-2: Bar-Dips : 3 x AF
- S2: PULL-2: PAUSED Chinups : 4 x AF, 3-second-pause at the top
  - 2 min rest between supersets

- S3: TRICEP: Pulley Tricep Pushdown : 4 x 8
- S3: BICEP: Dumbell Bicep Curl : 4 x 8
- S3: SHOULDERS: Front+Lat DB raise+Rear DB fly matrix (LIGHT + CONTROLLED) : 4 x 8
  - 1 min rest between the entire superset

- CORE:
- STRETCH:

did 50 pushups before hitting the showers yesterday.

played some good old fashioned streetball today, loved it.