Adarq.org

whats it for the next week dude?

yo yo adarq!

yo, will post whole thing tomorrow.. all 4 days..

btw, why not do mon/tues, thurs/fri.. i wouldn't do mon,tues,wed,thurs.. too cluttered.

peace man

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

- REA SQUAT: 4 x 3 @ 45kg, 1 minute rest between sets
- SQUAT: (92.5 or 95, most likely 92.5, 92.5, 92.5) 3 x 8, 2 minutes rest between sets
- DB 18" STEPUP: (62.5kg, 62.5, 62.5) 3 x 8 each leg, 2 minutes rest between sets
- DB REVERSE LUNGE: (22.5kg) 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 : (70,70,70) 3 x 8
- S1: PULL-1: Seated row (pause 1s) : (50,50,50,50) 4 x 8
  - 2 min rest between superset

- S2: PUSH-2: Incline DB Bench press : (22.5,22.5,22.5) 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

- JUMP SQUAT: 5 x 3 @ (30kg), 1 minute rest between sets
- PIN SQUAT: (90,90,90) 3 x 8, 2 minutes rest between sets
- DB PAUSED (3sec) WALKING LUNGE: (30-32.5kg 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 : (28,28,28) 3 x 5, 4-second-pause at the bottom
- S1: PULL-1: PAUSED Seated row : (55,55,55,55) 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

did my lower A today, minus the dips, cause there's a 3pt contest thingy for the rec league, and im taking part.
not gonna win it for sure, since i didnt train for it at all, but still... gonna have fun anyways.

hah nice! how did it go?

i'll only be able to do one upper body workout on thurs dude, then the Lower B on fri. so since i can only do 1 upper body wo this week, should i try to up the weights a little?

ya if you can then sure.. you could also throw in a few extra sets here and there too.

peace

week 40
week 3 GPP: lower A, tues

warmup, prehab
sprint warmup

sprints: 5 x 20m
SVJ: abt 10 total
MR tuck jumps: 4 x 10

supposed to do ME jumps, but was lookin at the wrong page, and did SVJ instead :/

REA squats: 4 x 3 x 45kg
Squats: 3 x 8 (92.5, 95, 95)

18" stepups
3 x 8 x 62.5

DB reverse lunge
3 x 8 x 22.5

calf raises
4 x 5 x 85

pullups
3 x 10

week 40
week 3 GPP: upper A, thurs

warmup, prehab
skipped the sprints and jumps today, leg soreness was really up there.

S1: BB bench - 4 x 8 x 70kg
S1: Seated row - 5 x 8 x 50

S2: Incline BB bench - 4 x 8 x 22.5
S2: weighted pullup - 4 x 8 x 7.5 + 1 x 7 x BW

S3: pulley tri pushdown - 4 x 8 (26, 29, 31, 33)
S3: EZ bar bicep curl - 4 x 8 (15, 17.5, 17.5, 20)
S3 shoulder fly matrix - 4 x 8 x 5kg

next time just submax the sprints.. it'll help recovery

peace

Ah... Alright, wil do adarq!
Well, it was a 3pt contest thingy, 25 shots in 1:30 is kinda taxing..
I dunno wat the definition of a setshot is, but its like, gather, aim, shoot+jump at the same time, instead of jump, den shoot...
One of the deadliest shooters, he doesnt get up too much, shoots fucking fast. Just crazy. Got 8 or nine in a row.