Adarq.org

12/18/15 Friday BW=163.5

b-ball 1.5 hours

12/19/15 Saturday BW=162.4

jump squat 5x45, 5x95
paused squat 2x185, 1x225, 1x235, 1x245, 7x255 MSEM
barbell lunge 4x6x205
bench 4x5x205, 4x205

I started off this morning feeling drained and beat up from last week.
Lifting alone in the cold of my garage is difficult sometimes. Seems like I can't push myself to move heavier weight most of the time. Tonight everything seem to click.
Recently I haven't had the gas to move 240, tonight 245 seemed light, so I moved on to 255 for MSEM. Thats 15#'s since last MSEM session. When small increases in weight seem difficult for me this is major. So much of progress is mental for me. My body is getting stronger but my mind is weak.

12/29/15 Tuesday BW=166.0

jump squat 5x45, 5x95
paused squat 2x185, 1x225, 3x5x225, 1x4x225, 1x5x225

peaks and valleys. some days I wonder why I even bother.

I can't seem to keep my upper back tight and my spine neutral through the lift. When things are going good I feel locked and can actually progress. other days not so much.

On a positive note it was actually better then last Saturday.

^^^^My upper back is tight when unracking and through the first few reps. I lose it and things go funky once I get gassed.
My current problem is I get gassed very easily, even with weight that should be light for me. My body and mind are not working well together.
This winter I can't seem to get my body warmed up and my mind focused for progress, It gets frustrating and that starts the downward spiral.

1/2/16 Saturday BW=165.4

jump squat 5x45, 5x95
paused squat 2x185, 1x225, 1x235, 4x235, 5x225, 7x205
barbell lunge 3x6x205

Today is no different, can't get my mind/body in a lifting zone.

^^^ I am not there right now unless we are talking BW.

1/4/16 Monday BW= 167.0

b-ball 1.5 hours

1/6/16 Wednesday BW=166.0

b-ball 1.5 hours
push up 7x25
jump squat 5x45, 5x95
paused squat 2x185, 1x205, 1x225, 3x10x205
muscle up 1x1
ring dips 1x15

1/8/16 Friday BW=165.2

b-ball 1.5 hours
bar pull ups 1x10
push ups 4x25

1/10/16 Sunday BW=166.0

jump squat 5x45, 5x95
paused squat 2x185, 1x205, 1x225, 3x8x210
barbell lunge 2x6x195

The last week has been challenging. Trying to get back into the groove. Basketball and cardio are coming back, weights are still a-miss.
My body loses fitness like lightning and makes progress at continental drift. Granted training is far from a priority and much less then ideal.
Good news is lots of room for improvement. I am going to focus on getting my reps up on my squat, as well as the weight. nice and simple.
2 or 3 days a week of basketball depending how I am feeling. No more upper body weights, just body weight movement when time allows.
More sleep and keep my diet in check a little bit better. Plus just keep on grinding.

1/15/16 Friday BW=167.2

b-ball 1.5 hours

1/20/16 Wednesday BW=167.8

b-ball 1.5 hours
paused squat 6x135, 3x185, 2x205, 1x225, 10x210, 2x8x215, 4x185

1/22/16 Friday BW=?

b-ball 1.5 hours

1/23/16 Saturday BW=166.4

paused squat 6x135, 3x185, 2x215, 1x235, 10x215, 10x205, 9x205
barbell lunge 3x8x185

Most mornings that I play basketball I usually do about 20 pull ups, but for some strange reason last week I tweaked my neck doing them. Not sure how that happened? Sometimes you don't realize how good you are feeling until you don't.

2/1/16 Monday BW=?

b-ball 1.5 hours

2/3/16 Wednesday BW=168.4

b-ball 1.5 hours
paused squat 5x135, 3x185, 1x225, 2x6x220, 5x220

2/5/16 Friday BW=168.0

b-ball 1.5 hours

2/8/16 Monday BW=166.6

b-ball 1.5 hours

2/9/16 Tuesday BW=166.6

paused squat 2x185, 1x225, 5x205, 4x5x210

2/12/16 Friday BW=166.4

b-ball 1.5 hours

2/14/16 Sunday BW=166.4

paused squat 3x185, 2x205, 1x225, 10x205, 8x215, 8x215
barbell lunge 6x185, 2x8x185
calf raise 5x10x140

2/17/16 Wednesday BW=167.2

paused squat 3x185, 2x205, 1x225, 3x8x215, 20x185
calf raise 5x10x160

Febuary has been rough, Still working at it though.

Got 20 reps at 185 today!!! It felt real good.

2/22/16 Monday BW=167.0

b-ball 1.5 hours

2/23/16 Tuesday BW=166.4

js 5x45, 5x95.
Paused squat 3x185, 1x225, 1x235, 3x10x220, 6x190
calf raise 5x12x160

body was above average today, but I got my mind straight and was able to progress a bit.

No way 20 reps was happening today though.

The past few days I put extra work into mobility. So much to workout, but the positive results sure help.