Adarq.org

FRIDAY:

BW = 177
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- DLRVJ x 6-7
meh, bad. left forearm whacked out by grabbing the rim but not well enough.

- depth jumps 3 x 2

- squat 285 x 8,8,5
the limitation is my ability to maintain a tight core later on. back is not giving it, it's the valsalva part -- i'm breathing too hard to do it properly or something. last night i dreamed about jumping rope all the damn time.

- SS1: dip x 12,12,10,10,6
- SS1: ring inverted row x 10,10,10,10,10
- SS1 info: 5 rounds (obviously). was trying to go for 15,15,10,10 on the dips but i'm not there yet.

- ab pull down x 30,30,30

- stretch

SATURDAY

- hike x 8-8.5 miles with gf
perfect day, really nice hike up near thurmont, catoctin mountain park.

- stretch

Fuk walking that far lol.
You've probably answered this before but what's the reason why you're always going over to the Middle East?

you're missing out, man. i wish i could hike more but i usually don't have time on weekends.

i travel for work.

Oh true so you're like in the army or something.
I used to walk a lot but than I got a car so since than i've been lazy and just drive everywhere.

nope, not army.

i'm glad i don't have a car. rather spend that money on other things. plus, what do i need a car for? i'm almost never in such a hurry that a car is a huge advantage over walking or public transportation. if i need to go a long distance i just borrow. if i had a car i'd be sorely tempted to drive to the gym right now but i really don't need the 15 minutes it'd save me. if i did i could have left 15 minutes ago. slowing down is good.

really what it comes down to is i live in a city where everything is accessible without a car. if i lived in the suburbs or in a different kind of city i'd surely need one.

BW = ???
SORENESS = none
ACHES/INJURIES = left hamstring at outside of knee, left VMO
FATIGUE = low

- warm up

- DLRVJ x 7
fuck. no speed except one or two and even those sucked.

- squat 355 x 1, 365 x 0
did not have the volume in me today, not enough food this weekend or wrong time of day or something. left quad was bugging but not bothering me during squats so i decided to try for a PR. i think 355 is a PR tie. annoyed to fail on 365, i feel like i should be able to get it just based on weight gain, but i plain didn't have it. still, for a day when i felt kind of shitty, a PR tie isn't bad.

- stretch

have to get my shit together and go watch the ORIOLES IN THE FUCKING PLAYOFFS FOR THE FIRST TIME SINCE I WAS NINE! LET'S GO BABY!

got my tickets a couple of weeks ago. cannot wait.

BW = ???
SORENESS = none
ACHES/INJURIES = left hamstring at outside of knee, left VMO
FATIGUE = low

- warm up

- DLRVJ x 7
fuck. no speed except one or two and even those sucked.

- squat 355 x 1, 365 x 0
did not have the volume in me today, not enough food this weekend or wrong time of day or something. left quad was bugging but not bothering me during squats so i decided to try for a PR. i think 355 is a PR tie. annoyed to fail on 365, i feel like i should be able to get it just based on weight gain, but i plain didn't have it. still, for a day when i felt kind of shitty, a PR tie isn't bad.

- stretch

have to get my shit together and go watch the ORIOLES IN THE FUCKING PLAYOFFS FOR THE FIRST TIME SINCE I WAS NINE! LET'S GO BABY!

got my tickets a couple of weeks ago. cannot wait.

If the site had upvotes still I would have voted this post up, nice squat. Did you ever decide to try the program I was doing for awhile, or the one T0ddday suggested for you? I remember you saying you wanted to get your squat up before changing, is it high enough yet? You're basically at 2xBW with that effort.

yeah that's a 2xbw squat on a kind of off day, which is good and all. but i want it to be stronger. i'm frustrated to have gained 5 pounds on my baseline weight (172-177) and not be able to squat with relative ease above my old PR. but that's probably dumb, and i should probably suck it up and keep working.

problem is, my gym closes for good in a bit more than a month and after that i will need to adjust to a new gym, new court, new rims, probably new workout times, etc. i'm thinking that i might abandon the bulking+volume plan for the next month and focus instead on speed and stim methods -- more sprinting, more jumping, lower volume on squats. the last few weeks' worth of DLRVJ's have felt slow, for whatever combination of reasons. i need to take advantage of my gym's uniqueness while it's around. i can squat 3x8 anywhere.

so maybe it's time for the acole block, or some variation thereof. i'll revisit that thread today.

mmmmmmkay so here goes. based on earlier with some modifications to keep exercises in order from faster-->slower. my only doubt is about the speed-ish day being right after the heavy legs day. but that's more or less how acole had it set up. thoughts?

DAY 1: Gym - heavy legs (mainly quads, glutes)
- DLRVJ x5-15 depending on feeling
- Squats 3x3 @85% OR 2x3 MSEM @ 90-95%
- BSS 3x8
- Hip thrust 3x10
- Calf raise 3x20
- Core, UB superset/circuit as I've been doing them

DAY 2: Speed-ish
- ME sprints 3-6x30-50m (OR 6-10x10-15m if done indoors)
- DL bounds 3x8
- LL/RR bounds very submax 5x8-10
- low-volume interval sprints (OR jump rope if done indoors)

DAY 3: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

DAY 4: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- Depth jumps 3-4x4-6
- Jump squats 2x3 @ 20-30%
- squat MSEM 1 x 6 @ 80-85%, strong focus on speed
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Core, UB superset/circuit as I've been doing them

DAY 5: Jumps
- 6+ of each jump (DLRVJ, SLRVJ, SVJ)

DAY 6: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

DAY 7: Jumps
- 6+ of each jump (more effort than Fri)