Adarq.org

haha, no man, i think i def can get 32DB bench, if there are any!
HAHAHA, now i see the confusion. when i said max DB of 30, i meant that the heaviest DB there is only 30kg!

be careful of the knee, i took out SL RFI because, even tho it shouldnt be intense on the knee, the lactic acid buildup in that rom could be what is bugging it.. let's take it out and see how you feel.. kill these workouts man!

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, 5x, 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
DONT DO BECAUSE OF KNEE:- SL RFI LATERAL LINE HOPS: max speed, 10 contacts each side, 3 x each leg

- REA SQUAT: 4 x 3 @ 60kg, 1 minute rest between sets
- SQUAT: (102.5) 3 x 8, 2 minutes rest between sets
- DB 18" STEPUP: (65,65,65) 3 x 8 each leg, 2 minutes rest between sets
- DB REVERSE LUNGE: (30kg) 3 x 8 each leg, 2 minutes rest between sets
- CALF RAISE: (80+kg) 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 : (80,80,80) 3 x 8
- S1: PULL-1: Seated row (pause 1s) : (65,65,65,65) 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (30,30,30) 3 x 8
- S2: PULL-2: Weighted Pullups : (7.5kg?) 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, 5x, 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
TAKING THESE OUT BECAUSE OF KNEE, DONT DO IT- SL RFI LATERAL LINE HOPS: max speed, 10 contacts each side, 3 x each leg

- JUMP SQUAT: 5 x 3 @ (40kg), 1 minute rest between sets
- PIN SQUAT: (102-105) 3 x 8, 2 minutes rest between sets
- DB PAUSED (3sec) WALKING LUNGE: (32.5kg each hand) 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 : (30,30,30) 3 x 8-10, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : (65,65,60,60) 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:




peace man

i'll be going for lower A in a few hours time, after i knock off.

i did 4 x 8 for squats last week, is the 3 x 8 a typo?
i think i'll go by feel, if i feel alright mayb i'll do 4 sets.

ya typo my bad

week 44
GPP week 7: upper A, tues

warmup
prehab
sprint warmup, tempo sprints: 1 x 5

s1: bench: 3 x 8 (80, 82.5, 82.5)
s1: 1sec rows: 4 x 8 (60, 65, 65, 65)

s2: incline DB bench: 3 x 8 (30)
s2: weight pullups: 4 x 8 (5, 5, 7.5, 7.5)

s3: pulley tri pushdown: 3 x 8 (31, 36, 36)
s3: EZ bicep curls: 3 x 8 (22.5, 25, 25)
s3: shoulder matrix: 4 x 8 (5, 5, 7.5, 5 )

bought myself a gel coldpack.

halfway during the pickup session, i could feel my knees emanating heat. like, woah nitro LOL.

tried out the pack on my knees while watching fiba ball, felt great. best 10 bucks i ever spent.

adarq, my season is starting abt next week man.

can u do up next week's work for mon and tues?

wed will be a scrimmage, so i could possibly do a workout if it got cancelled, then fri will be the first game of the company tourney, and sunday also be the first game of the local open tourney.

pretty excited about all the ball coming up, its been quite awhile since i last played, i bet my game has slipped mad.

adarq, my season is starting abt next week man.

can u do up next week's work for mon and tues?

wed will be a scrimmage, so i could possibly do a workout if it got cancelled, then fri will be the first game of the company tourney, and sunday also be the first game of the local open tourney.

pretty excited about all the ball coming up, its been quite awhile since i last played, i bet my game has slipped mad.

even if you do a scrimmage on wed, can't you still lift? would be good if you could..


Monday:
- 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: 3x3 : 70kg
- SQUAT: work up to a heavy 5 rep (110kg x 5 or so)
- BARBELL REVERSE LUNGE or BARBELL WALKING LUNGE: 3 x 3 each leg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












Wednesday:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


- S1: PUSH-1: BB Flat Bench Press : (85+) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (70+) 3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 3 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 3 x 5
  - 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) : 3 x 8
  - 1 min rest between the entire superset

- CORE
- LIGHT STRETCH












Friday Night:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- Glute bridges: 5 x 30+
- Pushups: 3 x AF
- Single leg glute bridge: 3 x 20-30+

- STRETCH






what will your schedule look like from now on? like this? or will it be different once the company tournament is done?

peace!@!@

my last term of school is gonna start pretty soon, that will be mon, tues, fri.

with the weekly league games on sat, that pretty much leaves me only weds and thurs for the next phase of my training.

the last week of GPP was abit short, but all in all, i felt it went pretty well. i mean, i was maxing at 80 odd for triples on the bench before i began, now i can do 80 for reps.

ya.. you made some good progress man, it'll carry over to strength focus 2x/week very well.

peace