Adarq.org

week 48
strength, upper
thurs

warmup, prehab (shoulders, cobras)

s1: Bench: 3 x 5 (87,5, 90, 90)
s1: 1s row: 3 x 5 (75)

s2: incline DB bench: 3 x 7 (30)
s2: weight pullups: 4 x 7 (10, 12.5, 12.5, 12.5)

s3: tri pushdown: 3 x 8 (35, 36, 38)
s3: EX bicep curls: 3 x 8 (25, 27.5, 25)
s3: shoulder matrix: 3 x 8 (5, 7.5, 7.5)

reverse chops: 2 x 8 (16) both left and right

barspeed was good for all sets for bench, so that was great.
DB bench limited by DB, max DB gym had was 30kg, so upped reps.
no one to put the weight for me on pullups, so also limited, and made do with more reps.

bedouin that link was great. haha killspots huh... thats where i make most of my jumpshots, around the freethrow area, where i take like maybe a dribble or 2 from receiving. handles not that great as compared to adarq.

those dvds look like they would be incredible... but damn 40USD???

Hang on abit bro!
Was just thinkin... I came out a gpp phase of 7-8 weeks, and sets of 3 are mostly left during peaking phase right? Think I'll stick to 5rep sets for a week or 2 more, as my 'strength' phase..

Was also thinkin why I'm not doin any plyo stuff, so I added in some dj into my workouts... Also adarq, why am I not doin fancy shmancy stuff like ur vids, those jump splits, hops, kungfu stuff etc? U reckon I dun need those?

Hang on abit bro!
Was just thinkin... I came out a gpp phase of 7-8 weeks, and sets of 3 are mostly left during peaking phase right? Think I'll stick to 5rep sets for a week or 2 more, as my 'strength' phase..

ya we're still pushing the 5's up while introducing the sets of singles..

Was also thinkin why I'm not doin any plyo stuff, so I added in some dj into my workouts... Also adarq, why am I not doin fancy shmancy stuff like ur vids, those jump splits, hops, kungfu stuff etc? U reckon I dun need those?

well you are doing hops aren't you? the tuck jumps and stuff like that? sprints, jumps, and hops.

you don't need the vj to split drop etc, would just add too much extra sorness.

pc

last week fri, did manage to go to an outdoor court.

shot abit, but there were alot of kids around, so only managed like 8 jumps or so.

got like a few inches above, but all felt submax, so that was pretty good in a way...

didnt manage to hit the gym today, am in the middle of a 11 day stretch of continuous graveyard shift work...

did manage to do abit of BW stuff at this little fitness corner 5 mins away from my place tho.

5 supersets

s1: 10 pullups
s1: 5 dragon flags
s1: 10 dips on parallel bars

felt good to be able to work my core... have been rather lackadaisical abt it when im in the gym, eschewing them for back extensions most of the time...

was wondering where u were dude haha.

wats it for next week?

dude! u arnd?

yo, try to get those jumps in.. i mean, 2x/week there needs to be some max effort jumps, ie on lower body day and another day (bball day etc).

cya man



Day-1:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK

- SPRINT WARMUP: build up intensity starting with 10's & 20's
- SPRINT WORK SETS: 20 yard sprints, 1x

- MAX EFFORT JUMPS: after warmup, about 15 minutes worth of max jumps (5 x 2 etc)
- DEPTH JUMP: 20" @ 4x5
- MR TUCK JUMPS: 4 x 10, very quick gct with powerful armswing, 1 minute rest in between sets

- REA SQUAT: 3x3 : 80kg
- SQUAT: work up to a heavy 5 rep
- SQUAT: MSEM style: 4 singles (137.5-140kg+), 1min rest between singles

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

- CORE
- LIGHT STRETCH












Day-2:
- WARMUP
- PREHAB: SHOULDER + VMO + LOWBACK


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

- S2: PUSH-2: Incline DB Bench press : 3 x 5
- S2: PULL-2: Weighted Pullups :  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