Adarq.org

^Almost like red wine , because both keep getting better with time , but while wine just sits and waits, i have to work my ass off to earn my gains! [/end self-praising rant]
LOL , thanks raptor , i appreciate it!

28 April 2012

Bodyweight@session : ~189 ( AM )
Injuries/aches : none
Soreness : none

DUNKS:
Went at the park , warmed up a bit and did ~20 dunk attempts.
Legs felt much stronger & explosive than 2 days ago but there was a missing link at the runups , felt like a power&coordination leak at planting/reversing.
Averaging those gave about the same result with last time : SVJ 9'8'' dunk , some of mt best dunks ever at 9'10''.
Tried 10' dunks too , close but not there. Felt more like a mental block , FML!

JUMP SNATCHES:
3@44
3@55 ( same )
3@66 ( same )
3@77 ( same )
3@88 ( same )
3@99 ( same )
-More technique fixes : Less lean , higher starting point , phase out arms, sync jump with shrug.
-Like the cleans , i felt movement was more smooth and rapid.
-Few more technique sessions before next film.

SQUATS:
5@176 lbs , full
5@198 lbs , parallel
5@220 lbs half
5@220 lbs half
5@220 lbs half
-All good till 198 and then quads gave up on me. They were hurting , all 220 sets and reps were a hint shy of failure.
-When i say half , i mean legit half , between parallel and my recorded on cam partials ROM, i will refer to the latter as quarters from now on.

STANDING CALVE RAISES:
1x15@198 lbs ( same )
1x15@198 lbs ( same )
1x15@198 lbs ( same )
-Quads dead , it was hard and painful unracking the load on the calves machine ( 1/8 squat needed ).
-Calves good though, should be able to go for 15x209 soon.

30 April 2012

Bodyweight@session : ~191
Injuries/aches : quads feeling 'stiff' and tired.
Soreness : hamstrings and calves a bit sore.

FAILED explosive lower workout.

HANG POWER CLEANS:
3@88 lbs ( same )
3@99 lbs ( same )
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
-Stayed at same loads, working on technique.
-For some weird reason upper forearms were very sore, they ruined my pulls.

EXPLOSIVE PARALLEL BOX SQUATS :
3@198 lbs ( same )
3@209 lbs ( same )
3@220 lbs ( same )
3@231 lbs ( same )
3@242 lbs ( same )
3@231 lbs ( -33 lbs )
-Legs unrecovered. Quads really hurting at concentrics. Sucked it up and did well till 231.
-242 was slow ( much slower than last week's very fast 242 , even slower than last week's 3x264 PR ) so i backed off to 231 to keep it explosive.

STANDING CALVE RAISES:
3x8@209
-All good here , almost rolled on my left ankle at mid set but got away with it.

Legs need rest , 2 dunking and 3 lifting sessions in 1 week killed them. Next stop = Thursday or Friday.

5 May 2012

Bodyweight@session : ~192
Soreness : none
Injuries/aches : Apparently injured left quad.

JUMP SNATCHES:
3@55 ( same )
3@66 ( same )
3@77 ( same )
3@88 ( same )
3@99 ( same )
-Same loads again for technique adjustments. Up to 88 very good. 99 was suddenly very bad.

SQUATS:
5@176 lbs , full
5@198 lbs , parallel
5@220 lbs half
5@220 lbs half
5@220 lbs half
-FML , quad pain again although i rested for 4 days. Pain appears in the full squat ROM , mostly on concentric.
-Was much better than last time though , no pain in half squats. Could load more but decided not to push it.

STANDING CALVE RAISES:
1x15@198 lbs ( same )
1x15@209 lbs ( +11 lbs )
1x15@209 lbs ( +11 lbs )
-All good here. 15x209 is season PR at this machine.

Don't know what's wrong with quad, probably some light pull during last week's dunking.
Will add some stretching and recovery stuff ( submax sprints ) in my schedule, take it easy and see how it goes.

9 May 2012

Bodyweight@session : ~190,5
Soreness : none
Injuries/aches : left quad?


Explosive lower workout.

HANG POWER CLEANS:
3@88 lbs ( same )
3@110 lbs ( +11 lbs )
3@121 lbs ( +11 lbs )
3@132 lbs ( +11 lbs )
3@137,5 lbs ( +5,5 lbs )
-Nice , increased load with solid technique.
-Upper forearms getting sore again , i guess part of the 'new' pull. Film to re-evaluate soon.

EXPLOSIVE PARALLEL BOX SQUATS :
3@154 lbs ( -44 lbs )
3@176 lbs ( -33 lbs )
3@198 lbs ( -22 lbs )
3@220 lbs ( -11 lbs )
3@242 lbs ( same )
3@264 lbs ( +33 lbs ) , ties 3RM 
-Quad aching a bit at concentric start but much less. Should be at ~95%
-Changed to lighter starting point and 22lbs increments to cover a wider %1RM percentage span.
-3RM not explosive , last rep grinder. Not bad for a 3RM PR tie.

BENCH PRESS , Lance method ( 45 seconds pauses ):
115,5lbs ( same ) :
9 + 7 + 5 , total = 21reps ( same )

SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
195lbs ( +5 lbs ) :
11 + 8 + 6 , total = 25 reps ( -2 reps )

STANDING CALVE RAISES:
3x8@209

Nice on the Lance upper , didn't do it the last 2 weeks but no strength losses.

16 May 2012

Bodyweight@session : ~191
Soreness : none
Injuries/aches : left quad?


Explosive lower workout.

HANG POWER CLEANS:
3@99 lbs ( +11 lbs )
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
1@143 lbs ( +5,5 lbs ) , ( -2 reps )
-Failed 2nd try@143.

EXPLOSIVE PARALLEL BOX SQUATS :
3@154 lbs ( same )
3@176 lbs ( same )
3@198 lbs ( same )
3@220 lbs ( same )
3@242 lbs ( same )
3@264 lbs ( same ) , ties 3RM 
-Nice , back to full capacity here. Best 264 set ever , really fast.
-Quad not bugging during those , but it did after training.

STANDING SINGLE LEG CALVE RAISES:
1x5@22lbs
1x5@44lbs
1x5@66lbs
1x4@88lbs
-Since 209 is the machine max and i reached 3x15 at it , i changed to SL so i can do low volume/high load on power days.
-Trying to see how loads feel at this fist time. 88 was too heavy, could only do 4 reps each leg. 66 felt just right, hard but not max.
-'Equivalent' DL loads for my BW are ~320lbs for 66 and ~365 for 88.

22 May 2012

Bodyweight@session : ~191
Soreness : none
Injuries/aches : left quad?

HANG POWER CLEANS:
3@99 lbs ( same )
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
2@143 lbs ( +1 rep )
-Failed to clean 3d rep@143.
-Approaching 3RM PR ( 3x143 ) with new form. Very nice...

SQUATS :
3@132 lbs
3@154 lbs
3@176 lbs
3@198 lbs
-Quad/hip felt good so decided to try it out.
-Squatting out of the cage , all sets and reps ATG. Cant go ATG in the cage , too high safety bars , FML!!!
-Felt a slight bugging at hip after 198 so stopped. No rush.

STANDING CALVE RAISES:
3x15@209 ( same )

28 May2012

Went to the park to check hip/quad status and jumping efficiency.
No pain but bad numbers. SVJ 28'' , dropstep 30'' , RVJ 31''. Feeling a power leak at extension, not sure if mental block or CNS defense to protect hip. Can only land soft dunks at 9'10'' , FML!