Adarq.org

went out on a limb and played the company game with a swollen mouth.

close game, down by 7 with less than 2mins. teammate got an and1 situation, he missed the freethrow. i normally dun stand at the post for freethrows, but i did, not sure why tho. got the rebound off the miss, scored the putback. down 3.

next possession we somehow managed to force a turnover, and somehow the ball ended in my hands. attacked the rim, got the and1, made the freethrow. got fouled again after that, made 1 of 2. and we won. yippee!

got my left quad banged into again on a layup tho.

went down to the gym after that. did 4 x 10 pullups, and 1 x 20 back extensions.

i really cant do any weights this week haha. on the last few reps on pullups, i bit abit and drew some blood. haha. end of workout.

nice except for the leg..

btw andrew, supercompensation happens/is planned after a GPP/hi vol phase right?
why am i not doin anythin like that?

well we were transitioning into it but alot of shit has been getting slightly messed.

just tell me when you're able to train hard again, we need to focus hard on singles/depth jumps and get that vert peaked.

pc

bench 5 x (40, 60, 70, 80kg)

pullups 5 x (5, 10, 15, 20, 15)

OHP 5 x (20, 30, 40, 45, 30)

back ext: 3 x 20

hangin leg raises: 2 x 15

quad still sore from the bang. cant walk down stairs properly. game tmr, in 18 hours.

went out and ran abit yesterday, probably a bad move.

thigh hurts. after i release it from a stretch the damn thing just feels like its heating up.

adarq, i asked u whether this delay in the peaking/strength phase would have any ill effects than if i had gone straight into it after a GPP. wat do u think?

week 53
strength, upper: mon

depth jump: X
MR tucks: X

s1: bench: 5 x (65, 75, 85), 4 x (92.5), 5 x (87.5)
s1: 1s rows: 5 x (65, 75, 75, 75, 75)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 5 x (15, 20, 25)

s3: tri pulley pushdown: 3 x 8 (30, 34, 36)
s3: EZ biceps curl: 3 x 8 ( 20, 25, 25)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 19 (20kg empty bar)

pic of the back from a few weeks ago. not too thick, probably cos i don't deadlift at all...

Almost 2 weeks alr, and my leg is still not healed yet. What the fuck.

Did 4x10 raised unilateral calf raises.

yea it sucks man...
didnt know wat contusion was, but the name sounded bad so i googled it...

s1: front planks: 4 x 1min
s1: unilateral raised calf raises: 4 x 10

what are some good core exercises?
i find that i don't really pay too much attention to it, and mostly just slap on a few sets of leg raises or planks at the end of a workout if i feel up for it.

has anyone done that vertical cure thing? any reviews?

adarq, whats the work for this week?

i think i shud be able to recover in a few days time, so i should  be able to hit a proper lower body workout this week.