Adarq.org

4/25/16 Monday BW=165.0

b-ball 1.5 hours


4/26/16 Tuesday BW=164.6

3 step jump 5x5
jump squat 5x45, 5x95
squat 2x185, 1x225, 1x235, 4x8x215


4/27/16 Wednesday BW=165.4

b-ball 1.5 hours


4/29/16 Friday BW=165.6

b-ball 1.5 hours

Feeling good this week. jumps are feeling solid. Played basketball 3 days this week, due to the planned busy weekend.
Progress under the barbell planned for sunday.

^^^^ Trying to add weight slowly. Nothing crazy just working up to reps of 8 and then adding weight.
My capacity to add volume seems to fluctuate greatly. A weight that I can rep for 8 easily one day can be unmanageable for 3. On those days I just back it off and try to get some reps in.


5/1/16 Sunday BW=165.0

jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 7x235, 6x235, 7x235
deadlift 5x185, 5x225, 5x245, 5x255
calf raise 3x12x190

case in point today 235 was solid. Bar speed was great, nothing weird or forced. This is how I need every workout to progress. Working my way back to 8x245 is where I need to be in the short term.

After playing ball 3 days last week + walking a few more 20,000 step days my right calf is knotted. This week calls for more foam rolling and less pounding.

5/12/16 Thursday BW=165.4

3 step jumps 5x5
jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 1x255, 1x265, 1x270

yesterday my stomach was twisted, had to finally just lay down. This morning I still was not feeling 100%, by the time I got off work I was beat.

Took some green tea caps and pushed myself to do something. Surprisingly my jumps were better then they have been in years. Got up to 270 on my squat didn't feel like 275 would go up easy so I stopped. Today feels like progress.

5/16/16 Monday BW=?

b-ball 1.5 hours

5/18/16 Wednesday BW=165.4

b-ball 1.5 hours
3 step jumps 4x5
jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 3x3x250, 10x230, 6x230
calf raise 3x10x200

Usually I can't seem to move weight as well on a basketball day, but today felt great. Jumps felt solid, and 250 moved smooth and easy.

^^^^^ Usually about 4 games.

^^^^ Yes!

Heavier weight = progress in my book.

5/21/16 Saturday BW=165.4

3 step jumps 3x5
jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 5x250, 4x250, 0x250, 3x230

5/23/16 Monday BW=164.8

b-ball 1.5 hours

Had too much on my plate this weekend. weights ended up getting pushed then rushed. Still 5x250 felt great. I hit a wall on the third set and had to call it a day.

5/25/16 Wednesday BW=?

b-ball 1.5 hours

5/26/16 Thursday BW=163.6

3 step jump 4x5
squat 5x135, 1x225, 1x245, 1x255, 2x265 MSEM

5/27/16 Friday BW=?

b-balln 1.5 hours

5/29/16 Sunday BW=164.3

3 step jump 3x5
jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 1x255, 2x3x245, 3x235
calf raise 4x10x200

6/1/16 Wednesday BW=164.8

3 step jump 3x5
jump squat 5x45, 5x95
squat 3x185, 2x225, 1x245, 1x265, 3x250, 3x245

Been mailing it in the last half of the month. Focus is at 0 with 3 children. Could not mentally push it tonight. Nothing obvious or nagging just can't get 100% out of my brain.