Adarq.org

fuck im stupid bro.
its actually wed and thurs that im free to hit the gym!

ah, wed/thurs gives a little more room for training upper..

peace man



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+) 4 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+) 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

week 46
strength phase: lower

warmup, prehab

MR tuck jumps: 4 x 10

REA squats: 4 x 3 (70kg)
squats: 5 x (90, 100, 110, 120, 125, 115, 100)

pullups: 1 x 20


very short workout, 1 of the shortest i had so far. rain made sprinting impossible, courts were fully booked, and i had to rush off for work. not a good combi.

damn that sucks... good job on squat/pullups though.

whats it for this week adarq?

what's your schedule, same ?



Wednesday:
- 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 : 75kg
- SQUAT: work up to a heavy 5 rep (127.5kg-130kg x 5 or so for top set if possible)
- BARBELL REVERSE LUNGE or BARBELL WALKING LUNGE: (60+) 4 x 3 each leg

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

- CORE
- LIGHT STRETCH












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


- S1: PUSH-1: BB Flat Bench Press : (90) 3 x 5
- S1: PULL-1: Seated row (pause 1s) : (75+) 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?) 4 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

yea same, weds thurs.

yr really getting up good these days man!

was kinda surprised how i could only do 25 dips, before doing a true AF set, i was sure i could do at least 30, seeing how i was repping them out in previous weeks.

first pic from sometime back, 2nd pic was just now.
1st pic abt 65kg, 2nd abt 70.

4odd kg of what i think is mostly muscle, so the last GPP phase was quite good in some aspects.

i get more trips to the line these days too, from being able to muscle up shots to get a shot foul CALL when im attacking the rim, instead of inbound passes.

im still damn unhappy though, my numbers tho not awesome as conpared to guys/monsters like rip, rutger, flander, chris, are still pretty decent in their own right.

but they're getting jumps around 40, while im still stuck in the low to mid 30s. fuck. i couldnt care less if i squatted 80kg, if i could get up to 40 man.

would that be abt 10% bf?