Adarq.org

it best be man.. my vert is suffering right now...

my first ME jump i got 1st joint on the rim. after that the next few attempts couldnt even get rim. pah.

i did only 2 sets of the lunges cos my left foot/toes. they are aching and abit sore.
when i lunge with my right foot (right in front, left at the back), my back foot tends to have only the toes in contact, and taking the weight. they feel kinda sore.

dont feel it with my right foot tho :/
not sure why.

hmm... adarq, what phase of the training am i at now eh?

strength phase, good job on squat!

sucks about the jumps man, you need a week off from lifting maybe? what you think (because of the knee aches/toes/overall fatigue)? strength phase is going to help reduce alot of that fatigue though.. we should be stronger going into strength/peak than we were last time when you had those PR jumps.

cya

i dunno whether i need the break anot, im feeling pretty strong now, except for the left toes LOL. but i find that i need to ramp up my weights like how i did in the past for my triples.

like, when i tried to go frm 70 to 90 for squats, while i could still do them, i didnt feel as good as i should, and only really warmed up in the later sets. i suppose i need to really ramp like by 10kg increments, even if its just 2 or 3 reps.

i dunno abt the toes though, they def feel it still.

im glad that the lifts are going up, hopefully the very, which was tthe main goal, starts going up too.

on a sidenote, i was surfing tnation, and the guys in the forums, some are seriously badass. nowhere near them at all!

rust showed, missed all 4 of my jumpers.
got 10plus points off drives and 2 freebies. should've just been more aggressive from the get go, instead of settling for the shot in the 1st half.

lost by 6 points, so im pissed abt the 4 missed attempts.

whats up for next week adarq?

sup mang, what's your schedule like next week???

pc

i can hit the gym thurs and fri.
mon thru wed i can do BW stuff if required.

you have a game saturday right?

we're losing some structure, because thurs/fri would have to be way less volume in order to play alright saturday.. shiiiiiiit.






Thursday:
- 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: 4x3 : 70kg
- SQUAT: work up to a heavy 5 rep (125kg x 5 or so for top set)
- BARBELL REVERSE LUNGE or BARBELL WALKING LUNGE: (60+) 3 x 3 each leg

- S1: Pullups: 1xAF
- S1: Pushups or dips: 1xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH












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


- S1: PUSH-1: BB Flat Bench Press : (87.5) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (72.5+) 3 x 5
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (32-35+) 2 x 5
- S2: PULL-2: Weighted Pullups : (7.5kg?) 2 x 5
  - 2 min rest between supersets

- CORE
- LIGHT STRETCH