Adarq.org

Sunday :
~10-15' IT bands & quads foam roll.
~10' 'couch stretch' ( https://www.youtube.com/watch?v=s_hQSJVIN3c ) This stretch is the shit, was about time to skip the pull-heel-to-butt one and advance to this.

21 November 2016

Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
4@90kg ( +2,5 kg ) , season best!
7@75kg ( +2,5 kg ) , season best!
7@75kg ( +2,5 kg ) , season best!
-Constant progress, awesome!
90kg top set was a little ugly but not too much. 75kg back-off sets were yet again amazing.

BENCH PRESS:
4@72,5kg ( +2,5 kg ) , ( -1 rep )
4@72,5kg ( +2,5 kg ) , ( -1 rep )
4@72,5kg ( +2,5 kg ) , ( -1 rep )
15@57,5kg ( +1 rep ) , ( -3 reps ) , most weight i have ever done for high reps , 
-I have never used anything over 70kg for work sets ,
Also, 72,5kg is my all time 5RM PR , so doing 3x4 with it should also be some kind of
Heroic bench progress this year, not that i care much about bench but i'll take it.

DEAD-HANG PULLUPS:
6@BW+5kg ( +5 kg ) , ( -3 reps )
6@BW+5kg ( +5 kg ) , ( -2 reps )
6@BW+5kg ( +5 kg ) , ( -1 rep )
10@BW , ties 
-Switched to weighted work sets+BW drop-set as planned. Hope to improve on drop-set reps soon or else i'll have to reduce ROM, drop-set needs more volume/TUT.

STANDING CALF RAISE MACHINE:
12@BW+65kg
12@BW+65kg
12@BW+65kg
-Got it great this time, next time 70kg.

RECOVERY : none , FFFUUUUUUU!!!    Gonna make up for it with ultra session next day!

30 November 2016

Bodyweight@session : ~84,25kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
5@20kg
5@40kg
5@60kg
5@70kg
5@80kg

BENCH PRESS:
5@20kg
5@40kg
5@50kg
5@60kg
5@70kg

DEAD-HANG PULLUPS:
7@BW
6@BW
6@BW
6@BW

STANDING CALF RAISE MACHINE:
12@BW+60kg
12@BW+60kg
12@BW+60kg

Back at it. Decided to not try to pick up from where i stopped. Good choice, I was disappointingly rusty. 10 off days and i lost touch, WTF. Everything was 5kg weaker.

Thanks, hope so, it seems that one of the most evident ( negative ) effects of age is the prolonged catching-up time.

1 December 2016

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1½ hours full court basketball.
Fitness good, not very good though, i did smoke a bit this weekend and i missed last week's bball.
No rim jumps. However, in-game jumping felt awesome, finally. Even got cheers and props for a few... rebounds, lol, this hasn't happened since the good old days that i was grabbing them above the rim. Truth is they did feel damn high and i was grabbing them over people i didn't expect to. Not sure if it was a one-off thing though, you know, sometimes you are just lucky and all the loose balls are perfectly timed with your jump so you get them at the highest point, clear luck. Whatever, it was fun.
Also , something i haven't logged i think, lately ( probably all this season but even more last couple of months ) there is a noticeable improvement in my physical game. I am much stronger at pushing/screening/blocking out, even taking contact on air. Dunno how bench and pullups ( that are both at lifetime PR levels and even more when normalized to BW ) correlate with it, but it feels nice to be strong in the court, i enjoy it.

How's it going Vag?

i've been wondering that too!

16 January 2017

Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none

ATG PAUSED SQUAT:
6@60kg
6@60kg
6@60kg

BENCH PRESS:
6@60kg
6@60kg
6@60kg

DEAD-HANG PULLUPS:
6@BW
6@BW
6@BW

STANDING CALF RAISE MACHINE:
12@BW+40kg
12@BW+40kg
12@BW+40kg

Lost some weight. Visibly leaner. Very recovered, all tightness gone. Very de-trained and rusty, e.g. abductors started cramping at second squats set.

19 January 2017

Bodyweight@session : ???
Soreness : recovery kinda worked, calves and quads DOMS reduced. but hamstrings traps shoudlers biceps and triceps DOMS increased from Wednesdays gym. still a mess.
Injuries/aches : none

1½ hours full court basketball.
Not having played for 2 months and being so sore didn't leave room for much expectations. Reality was a tiny bit better however, especially fitness. Strength too. Reaction time was slow though and vert too. All things considered,  not bad!

23 January 2017

Bodyweight@session : 84kg
Soreness : quads calves triceps, ~2/5
Injuries/aches : none

ATG PAUSED SQUAT:
8@60kg ( +2 reps )
8@60kg ( +2 reps )
8@60kg ( +2 reps )

BENCH PRESS:
8@60kg ( +2 reps )
8@60kg ( +2 reps )
8@60kg ( +2 reps )

DEAD-HANG PULLUPS:
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW

PAUSED STANDING CALF RAISE MACHINE:
12@BW+40kg
12@BW+45kg ( +5 kg )
12@BW+50kg ( +10 kg )

Good progress at everything. This catching up phase is always very enjoyable.

27 January : 50-60km skiing
28 January : 50-60km skiing
29 January : 30-40km skiing
Distances are mixed ( including lifts ) , they translate to ~7hours a day with 1 hour break, last day was 2 hours less.
Legs = jelly