Adarq.org

4/28/11 Thursday BW=171.6

pogo jumps 2x8
depth drops 28" 2x5
jump squats 95# 2x5
squats 5x185, 2x225 10x205, 10x205, 10x205
seated toe raisers 65# 4x12
bench press 8x135, 8X185, 4X205, 3X205
reverse hypers BW+10 3x15
pull ups BW 10,7,6
curls 25# 10,10,8
cable row 100# 3x10

Feeling better tonight. about 6 hours sleep last night, and low motivation before the gym but feel recharged after. foam roll and out!

5/12/11 Thursday - went out and jumped, lots of low rim dunks felt good maybe 30" running at best.

5/14/11 Saturday BW=170.4

pogo hops 3x8
depth drops 30" 3x5
jump squats 90# 3x5
bench dumbell 55,60,65,70 = 10,10,8,8
squat 10x135, 10x185, 3x205
Pull up BW 9,8,7
seated toe raiser 65# 3x10
incline sit ups 50

Lower back has been super tight lately, tired to go at squats a couple times this last week and don't have full ROM. I couldn't get past the warm up. didn't really hurt just felt real limited? wtf?
been trying to take it easy but hope to be back at 100% soon.

5/21/11 Saturday BW=173.2

pogo jumps 3x8
depth drops 28" 3x5
squats 8x135, 3x4x225, 3x225
seated toe raisers 65# 4x10
bench press 8x135, 6X185, 4x195, 3X195


feeling good once again.
time to rebuild rinse and repeat.
responsibility 1, progress 0.

5/26/11 Thursday BW=174.2

pogo hops 2x8
squats (parallel box, for speed) 6x135, 8x185, 8x205, 8x205
bench press 8x135, 6x185, 6x195, 6x195
seated toe raiser 65# 3x10
seated cable row 10x100, 2x10x120
reverse lunges 135# 3x5
treadmill 4.0 incline 3.5mph 20min
p90x abs

What a difference a week or so makes. Motivation is back, body feels 100%. no aches or tweeks.
I feel like I have been draining myself before squat work recently with reactive and RFD work before hand. I am probably getting in decent plyo work with weekly p/u b-ball, so I am cutting back on that. My volume on squats has seem low to me, but my gyms resident power lifter thinks I still do to much volume? He make strength gains pretty consistently doing like 4-5 reps once a week, with stupid heavy weight. I have made close to zero progress over the last 6 months, so ready to work a different angle any advice is appreciated?

6/1/11 Wednesday BW=175.0

squats (parallel box, for speed) 6x135, 6x185, 6x225, 6x245, 6x255 PR!!!!!!!!!!
pull ups BW 10,10,6
reverse hyper BW+10 3x15
seated toe raisers 65# 3x10
curls 10x25#'s ,10x30, 5x30

feeling great, Great w/o. Lovin the box squats. focused for so long ATG and wasn't seeing results or progress. I am weak out of the hole but strong for the rest of the movement. I probably wasn't challenging myself enough to make progress due to that fact?
I have my sights on 300#s.

Tuesday 6/7/11 BW=175.0

2 hours full court b-ball. good run tonight still some glimmers of the speed I had at 17.
I need to play more and get my confidence where it needs to be but my schedule and body probably couldn't handle it

6/12/11 Sunday BW=174.2

pogo hops 2x8
jump squats 95# 1x5
squats (parallel) 5x185, 4x225, 2x245, 6x255, failx255, 6x225, 6x225
reverse lunges 135# 3x5
seated toe raisers 75# 3x10
bench 6x135, 6x185, 6x205, 3x205
cable row 140# 3x8

warmed up on the squats felt good hit 6x255, next set I couldn't get one? I don't get it, it seems to happen to me alot.
last time I went for max hit easy 285, then failed 295. If I would have gone for 295 first I think I would have gotten it. One shot and then down hill WTF?