Adarq.org

^^^^^ So epic. akin to a shark punching a gorilla in space! and point taken.

1/12/13 Saturday BW=163.4

jump squat 5x45, 5x95, 5x95
squat 5x185, 3x225, 1x260, 1x275, 1x285, MSEM 5x285.
barbell lunge  5x175, 5x185, 5x195, 5x205.
calf raise 200# 3x15

In the valley today. although the MSEM squat is a PR. I am going to get in some heavy bag work today also.

I missed my open gym this morning due to work. which sucks as I feel like my athletic prowess is elevated in the last few months.

1/15/13 Tuesday BW=164.2

jump squat 5x45, 5x95
squat 5x185, 3x225, 1x260, 1x275, 1x285, 5x285, 6x265, 7x265
GHR BW 3x8
calf raise 210# 3x12

It is well below freezing in my garage tonight, super bad headache +generally feel like shit. And another big squat PR tonight.
5x285. WTF?

I am creeping up on my winter goal of 4x295. 

everything is getting easier, but there is so much more room for improvement. Super optimistic tonight 

1/19/13 Saturday BW=162.8

Played 2 hours of b-ball this morning. First time in a long time.

Body is wasted. Note to self need to play more ball.

well, your upper body is way out in front of your lower body so maybe it's for the best.

(bit late there i know)

probably not for the best but It is how I am built at any rate. I wonder if this kind of thing came easier for me, if I would have the same focus?

tonight's workout......

1/23/13 Wednesday BW=164.2

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x260, 1x275, 1x290, 6x285, 8x275, 8x275
bench 8x135, 8x185, 8x205
GHR BW 3X8
calf raise 210# 2x15
decline med ball abs w/ a twist 2x40

got off my schedule by a day due to responsibility. I was still sore from hoop on Saturday until yesterday.

Tonight weight felt super light. This workout was the absolute pinnacle of my life. Never have I done more weight for more reps on the squat. 

1/29/13 Tuesday BW=164.4

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x260, 1x275, 1x290, 5x115(jump), 5x290, 5x275, 5x265, 5x265
GHR BW 3x8
calf raise 210# 3x15
decline med ball abs w/ a twist 2x40
heavy bag 1 x 3.0min


new PR on squat 5x290 

I'm going to accomplish the first goal I've ever set! maybe.

2/2/13 Satuday BW=164.0

went and played b-ball this morning, got warmed up good and tested my RVJ. EFFORTLESS 34" time after time! 

I didn't think to test my standing but It was easily at 30"s today. So one more inch for my 35" RVJ  goal.

With 34"s getting to high palm, I feel confident I could dunk off the bounce with a solid 36".

More work to be done, but solid progress is super affirming that I am on the right track. 

2/5/13 Tuesday BW=163.2

jump squat 5x45, 5x95.
squat 5x185, 3x225, 1x260, 1x280, 1x295, 5x115(js), 6x295, 7x270, 7x270.
bench 5x135, 5x185, 5x205, 5x205
GHR BW 8,8,10
barbell lunge 5x135, 5x175, 5x195, 5x195


Winter goal complete!!!!!!!!!!!!!!!!! on 10/30/12 goal was set at 4x295. That night I weighed in at 162.4 did 4x265.

So long and short effectively 3 months and Tonight 6x295 @ 163.2   

I feel safe saying I have finally achieved my 2xBW squat.

So motivated tonight. everything feels achievable, my body feels great. zero soreness, zero injuries. 

I don't know what has changed lately, but progress has come so much easier. I did notice that I brought back GHR about the same time my squat started going up. maybe that was the weak link?

I am a new believer in warm up, then Jump squats, then heavy set. Thanks Kelley B, for your internet guidance!

New goal is 4x315.

20 more pounds on the bar and finally the elusive 3 plates!

I gained 10#'s per months over the last three, I am not sure if that is repeatable going forward?