Adarq.org

Why should i?
There are so many options , ramp to money set , ramp to #RM . steady weight for all sets , back-up set(s) for equal reps , back-up set(s) for higher reps , blah blah blah...
As i said , this is a GPP/hypertrophy oriented workout , i don't believe such alterations can really make a real difference, pushing as much as possible and progressive overloading is the key here.

---

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 14-7

---

22 January 2012 : Total rest.

23 January 2012

Bodyweight@session : ~189
Soreness : hamstrings still sore , 2/5
Injuries/aches : none

Explosive lower workout.

HANG POWER CLEAN:
5@99lbs ( +11 lbs )
5@110lbs ( same )
4@121lbs ( -1 rep )
-Awesome progress on jumping the bar. Missed the catch at last rep of last set. I think i will switch to 5 sets of 3 reps.

EXPLOSIVE HALF SQUATS :
3@220 ( -11 lbs )
3@242 ( same )
3@264 ( +11 lbs )
3@286 ( +22 lbs )
3@275lbs
3@308 ( +11 lbs )
3@319lbs
3@330lbs ( +11 lbs )
-Reduced the total number of sets from 8 to 6 for better recovery in Wednesday's bball game. I was doing 4x3 explosive + 4x3ME , now 4x3 explosive + 2x3 ME.
-3@330 is again all time  PR tie but previous was @191BW so actually it's
-Bar jumping off shoulders even with 286 , 308 2 grinders , 330 no grinders.

RDL:
8@198lbs ( +22 lbs )
8@220lbs ( +22 lbs )
8@242lbs ( +22 lbs ) , 
-Boom! Had the strength for this PR long time now but kept losing grip , finally nailed it. Previous PRs 5x242/6x231

STANDING CALVE RAISES:
4x6@209lbs ( same )

24 January
Nothing!  

25 January

Bball game.
Very good endurance. Vert felt great , legs feeling very springy and bouncy.
A few rim jumps were mediocre though , did an SVJ at ~10'2'' ( ~27'' ) and 2 dropsteps and an RVJ , all at ~10'6'' ( 31'' ). Jumping efficiency lacking obviously , but that is expected from the lack of jumping.


Reminder is not working. The only thing that is motivating/reminding is the on-off day count. Gonna change the format , keeping year's weeks and separate workout sessions count. Each workout should be at least 1/week and leg workouts should be 2/week , let's see how that goes!
 

New reminder format:

---

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 4
Lower body sessions    : 6
ME jumping sessions    : 0
Stretching sessions      : 2
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 4
Endurance sessions      : 5

---

Gonna keep this until weather gets better so i can start jumping again , then restart counting. Probably will keep the total reminder results ( every time a mini-season ends ) in the 1st page of journal.

---

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT  : 4
Lower body sessions    : 7
ME jumping sessions    : 0
Stretching sessions      : 2
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 5
Endurance sessions      : 5

---

29 January 2012

Bodyweight@session : ~191
Injuries/aches : none
Soreness : Inner quads , glutes , hamstrtings and calves , all barely sore , ~1/5.

Upper body workout

BENCH PRESS:
8@99lbs
8@110lbs
8@121lbs
8@132lbs
-Free weights room is closed on Sundays , had to do them at a machine.

SEATED ROWS:
8@160lbs ( +5lbs )
8@170lbs ( +5lbs )
8@180lbs ( +5lbs )
8@190lbs ( +5lbs ) , 
-Bam , previous PR was 8x187. Had more in the tank but didnt want to burn out for the rest of workout.

SEATED OHP:
8@110
8@121
8@132
8@132
-LOL , i am not that strong , had to do them at a machine too.

WIDE GRIP LAT PULLDOWNS:
8@150lbs ( +10lbs )
8@160lbs ( +10lbs )
8@170lbs ( +10lbs )
8@180lbs ( +10lbs )
-PR territory here too but not sure , have to check back in the journal.

nice work on the pull downs.

Thanks. I checked , PRs are 8x187 / 4x198. My pulls are much better than my pushes , still nothing impressive though.

---

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 5
Lower body sessions     : 8
ME jumping sessions     : 0
Stretching sessions      : 2
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 5
Endurance sessions      : 5

---

31 January 2012

Bodyweight@session : ~193.5 , bloated.
Injuries/aches : none
Soreness : Some upper body DOMS , mainly chest and lats , ~2/5.

Explosive lower workout.

HANG POWER CLEAN:
3@99lbs
3@110lbs
3@121lbs
3xF@132lbs
-Changed to 4x3. Missed 3 times @132 , it seemed more like a psychological thing ( 20kg plate barrier ).

EXPLOSIVE HALF SQUATS :
3@231lbs ( +11 lbs )
3@253lbs ( +11 lbs )
3@275lbs ( +11 lbs )
3@297lbs ( +11 lbs )
3@319lbs ( +11 lbs )
3@341lbs ( +11 lbs ),  
-The 319 was my best half squat set ever. Controlled descent , good depth , great explosion.
-341 was ok for legs but felt too heavy on back. Reduced ROM , like 1/3 squat. Still  

RDLs:
Had to wait 20 minutes for some dicks to finish their rows on the squat rack ( ! ) to do my squats  so then i run out of time , cancelled.

STANDING CALVE RAISES:
See RDLs

---

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 4
Lower body sessions    : 7
ME jumping sessions    : 0
Stretching sessions      : 2
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 4
Endurance sessions      : 5

---

26 January 2012
Nothing

27 January 2012

Bodyweight@session : ~191.5
Soreness : none
Injuries/aches : none

ME lower workout.

SQUATS:
5@176 ( +11lbs )
5@187 ( +11lbs )
5@198 ( +11lbs )
5@209 ( +11lbs )
5@214,5 ( +5.5lbs ) ( +1 rep )
-209 set was parallel , all other ( including the top 214,5 ) ATG.
-Good improvements again.
 
BB LUNGES:
6@132 each leg
6@143 each leg ( +5.5lbs )
6@154 each leg ( +11lbs )
-2nd time doing them , as expected they felt much better/natural.

STANDING CALVE RAISES:
1x15@165 ( same )
1x15@187 ( +11lbs )
1x15@187 ( same )
-165 too easy , wasted set.

wow 15@187 for calve raises? Are your toes elevated or something? either ways i don't get how the hell people use so much weights for calf raises. 40lbs is already killing me lol

I'm afraid of doing loaded calf raises. One - that my legs would slipp and a mess would happen and two - I've always had back problems after doing them. So I do them on one leg and use dumbbells/plates in that leg's corresponding hand. Going for 15-20 reps.

---

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 5
Lower body sessions     : 8
ME jumping sessions     : 0
Stretching sessions      : 2
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 6
Endurance sessions      : 6

---

2 February 2012

Bodyweight@session : ~192.5
Injuries/aches : none
Soreness : none

Short arms workout@home:

SHOULDERS LATERAL DB RAISES:
3x8@10kg each hand

SHOULDERS FRONT DB RAISES:
3x8@10kg each hand

CONCENETRATION CURLS:
3x12@10kg each hand

SKULL CRASHERS:
3x12@20kg