Adarq.org

18 November 2013

Bodyweight@session : ~90,75kg
Soreness : none
Injuries/aches :  none

5/3/1 beginner template
Wave 2 :: Week 2 :: Day 1

HIGH BAR FULL SQUAT ( 5/3/1 day ):
3@65kg
3@75kg
7@85kg
-Great! Season best, estimated 1RM now above last measured real ( 100kg ).

BENCH PRESS ( Light day ):
5@40kg
5@47,5kg
5@55kg
-Very easy this time. Doing them paused/speed style.

SEATED CHEST SUPPORTED ROW MACHINE:
10@70kg
10@70kg ( +1 rep )
10@70kg ( +2 reps )
-Those felt very strong.

STANDING CALVE RAISES:
15@60kg
15@60kg
15@60kg
-Full pause at top and bottom of ROM.
Stayed at the same load because i didn't do them last week. Last 2 reps of last 2 sets were very hard.

WEIGHTED CRUNCHES MACHINE:
15@43kg ( +2,5 kg )
15@43kg ( +2,5 kg )
15@43kg ( +2,5 kg )
-Upped the load here despite missing them last week. Still very strong.

21 November 2013

Bodyweight@session : n/a
Soreness : none
Injuries/aches :  none

1,5 hour of full court basketball. Back on the hardwood after 1 year, nice!
Endurance was of course terrible, not only i haven't played basketball for a year but i also haven't done any form of cardio since September 24. Horribly out of shape.
Other than that i felt very strong at the court, the increased weight and my current all time upper body PR strength levels were obvious in taking contact.
I didn't do a lot of jumps since I've been out of that game for too long, a couple of 1-step lead in RVJs were in the 30'' area, not bad.

Doing consistent 5 on 5 for you (and me) could help tremendously in terms of athleticism.

You mean like what Joel Smith said in this article?: http://www.just-fly-sports.com/long-sprinting-for-reactive-vertical-power-part-i/

@ian459: You tend to overcomplicate things , feels like you are looking at the tree and you are missing the forest. We were talking you into starting a general strength programm, you found a supermaximal eccentric training article. Now the chat is about basketball and general atheticism, you bring up an article about how long distance tempo running is a useful element in SL jump training. Don't get me wrong, i am not attacking you. This article is a good one, longer distance tempo runs are repeatedly praised by toddday in here too. Just no real reson to search an article about how full court basketball is benefitial for your general athleticism. Wanting to research is always good, but too much analyzing might make you lose focus imho.

25 November 2013

Bodyweight@session : ~91kg
Soreness : none
Injuries/aches :  none

5/3/1 beginner template
Wave 2 :: Week 3 :: Day 1

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@70kg
3@80kg
5@90kg
-Great! Predicted 1RM a tiny bit lower than last week's 7@85 but form was better now, less lean plus no squat-morning at all.

BENCH PRESS ( Light day ):
5@40kg
5@47,5kg
5@55kg
-Too easy. Full pauses in all reps and sets.

STANDING SHOULDERS DB LATERAL RAISES.
12@8kg each hand
12@8kg each hand
12@8kg each hand
-Added those because i only hit shoulders once a week (OHP), deltoid anterior is neglected.

SEATED CHEST SUPPORTED ROW MACHINE:
8@75kg ( +5 kg ) , ( -2 reps )
8@75kg ( +5 kg ) , ( -2 reps )
8@75kg ( +5 kg ) , ( -2 reps )
-Very hard. The minimum 5kg jump of this machine is a lot.

PAUSED STANDING CALVE RAISES MACHINE:
20@60kg ( +5 reps )
17@60kg ( +2 reps )
15@60kg
-Stayed at the same load to switch to from 3x15 to 3x20. Failed, 20 reps with pauses at top and bottom of ROM is damn exhausting.

WEIGHTED CRUNCHES MACHINE:
15@100lbs  ( +5 lbs )
15@100lbs  ( +5 lbs )
15@100lbs  ( +5 lbs )
-Nice. Abs keep responding well.

28 November 2013

Bodyweight@session : n/a
Soreness : none
Injuries/aches :  none

1,5 hour of full court basketball.
Endurance was the same ( awful ). This time leg muscles gave up on me, vmos, glutes and calves started burning after 1hr.
Jumps felt a bit better though, had more bounce. Only did one rim jump, 10'4'' touch off a dropstep ( 29'' ).

Updated wave 2 results and wave 3 schedule of 5/3/1 , see bottom of this post:  5/3/1 beginner template

Comment:
At the last week of this wave the predicted 1RM stalled, actually it slightly regressed. It is still above the previous wave's though. I consider it reasonable because of the loads, i am reaching loads that i wasn't used to. Example, bench, before 5/3/1  i was doing 3x8 , i had topped at 62,5kg. So the 1st wave had me doing top sets of 60-62,5-65kg. Similar to what i was doing, so i did very well, more than expected. So at the end I rasied the 1RM more than the suggested 2,5kg. That put my top sets at 65-67,5-70 at the 2nd wave. 65 and 67,5 was still a 'natural continuum' so i did well, but 70kg was too heavy. Something similar happens in all lifts. I am recording my heaviest sets ever but the predicted 1RM is slightly lower. I believe that i am still on the right track. I raised the 1RM by small amounts this time so i expect getting used to those new loads will help me excel in the upcoming 3d wave.