Adarq.org

17  November 2012

Bodyweight@session : ~196,75 , bloated.
Soreness : hamstrings 2/5
Injuries/aches : slight left quad bugging, must have been the bball.

Lance's 3-set-progress template - workout #7

FRONT SQUATS:
5@44 lbs
3@66 lbs
3@88 lbs
3@110 lbs
3@132 lbs
1@154 lbs
-Awesome!!! First time ever doing front squats so obviously everything is   

STANDING OHP:
8@88 lbs ( +1 reps )
7@88 lbs ( +1 rep )
7@88 lbs ( +1 rep )
Total : 22 reps ( +3 reps )
-Awesome , very strong. If i remember well 8@88 ties 

DEAD HANG CHINUPS:
10@Bodyweight ( same )
8@Bodyweight ( same )
7@Bodyweight ( +1 rep )
Total = 25 ( +1 rep ) ,
-Got the 25 reps finally ,   

Strong day is strong. 
Squats video coming later...

Edit : video of the squats here ( click me ).

 Progress looking boss in here Vag, keep it up!@!

Quad has been bugging again yesterday ( 18 November ). Stretched and foam rolled. Feels much better today , not sure if i will squat though, i will probably warmup and go by feel.
Did a little research in my log abut that injury reflaring:

1 June 2012

Injuries/aches : none

Went at the park, did bball stuff for an hour or so, mainly wanted to get a good blood flow in the legs and some cardio.
A few 10' rim jumps at the end, horrible: 10'2'' SVJ ( 27'' ) and 10'5'' ( 30'' ) in all other jumps ( dropsteps, 1-2 steps , RVJs ).

2 June 2012

Injuries/aches : Left quad, again , FFFFUUUUUUUUU

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18 June 2012

Went at the park.
Only the 9'8'' rim available , FML , it's too low.
Quad felt much recovered. Dunking was easy , got some hard dropstep and DLRVJ dunks.
Tried some rim jumps , SVJ 28'' to 29'' and dropstep 31'' to 32''. Dropsteps felt submax so i tried a ME one , didn't work , i felt a slight bugging so i stopped.

fuck!

fuck fuck fuck fuck fuck fuck fuck!!!!!

FFFFFUUUUUUUUUUUUUUUUUUUUUUUUUUCCCCCCKKKKK !!!!!

It reflared!
It fucking reflared!!!
The motherfucking cock sucker quad hurts again, bugs a lot when standing up from a chair or walking on stairs!!!

Im so fed up with that shit, just fuck it...

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25 September 2012

At the park for ~1 hour, shooting around and jumping. Quad is MUCH better, bugs only on ME SLRVJs now so got in much more jumps this time.
Managed to get consistent 30'' to 31'' dropsteps and DLRVJs, touching base of palm at 9'10'' rim again. Missed all dunks though.
Good shit.

26 September 2012

Injuries/aches : left quad bugging a bit today , the price to pay for yesterday's increased jumping volume.

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15 November 2012

Injuries/aches : none?

1,5 hours full court bball.

17  November 2012

Injuries/aches : slight left quad bugging, must have been the bball.

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So... goodbye basketball and jumping for 2012!

20 November 2012:

Lying leg raises : 3X15

Front plank : 2x60 seconds

Side plank L : 60 seconds

Side plank R : 60 seconds

Long IT band foam rolling

Long lower body stretch.

24  November 2012

Bodyweight@session : ~194
Soreness : none
Injuries/aches : none?

Lance's 3-set-progress template - workout #10

FRONT SQUATS:
5@121 lbs
5@121 lbs
10@121 lbs , 
Total = 20 reps
-Great. Silly PR is silly as it is the 2nd time ever doing front squats but i will take it. Reps PR too , i've never squatted above 6 reps i think.

STANDING OHP:
6@93,5 lbs ( +5,5 lbs ) , ( -2 reps )
6@93,5 lbs ( +5,5 lbs ) , ( -1 rep )
6@93,5 lbs ( +5,5 lbs ) , ( -1 rep )
Total : 18 reps ( -4 reps )
-Great considering the load increase.

DEAD HANG CHINUPS:
8@BW+11lbs  ( +11 lbs ) , ( -2 reps ) , 
6@BW+11lbs  ( +11 lbs ) , ( -2 reps )
6@BW+11lbs  ( +11 lbs ) , ( -1 reps)
Total = 20 ( -5 reps )
-Silly PR here too as it is the first time doing loaded chinups ever but i will also take it.

Very strong day. Workout was done AM coming from a long drinking night , i expected it do be bad but it went really good.

Very nice. These front squats should really help you.

For sure, lifting shoes FTW, would never be able to do front squats without them!

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26 November 2012

Bodyweight@session : ~196 , oops!
Soreness : none
Injuries/aches : none!

Lance's 3-set-progress template  - workout #11

SQUATS:
10@132 lbs ( +4 reps ) , 
8@132 lbs ( +2 reps )
8@132 lbs ( +2 reps )
Total : 26 reps ( +8 reps )
-Awesome. No quad bugging at all. Silly PR is silly again , never did 10 reps in backsquats so far.
Perfect form in all sets and reps, no grinders, 2-3 good form reps in the tank at each set.

BENCH PRESS:
5@148,5 lbs ( +5,5 lbs ) , ( -2 reps )
5@148,5 lbs ( +5,5 lbs ) , ( -2 reps )
5@148,5 lbs ( +5,5 lbs ) , ( -2 reps )
Total : 15 ( -6 reps )
-Last week's 143x3x7 gives bigger 1RM but still 148,5 ties all time 3x5 

SEATED CHEST SUPPORTED MACHINE ROWS:
8@154 lbs ( same )
8@154 lbs ( +1 rep )
8@154 lbs ( +1 rep )
Total : 24 ( +2 reps )
-Very nice.

Long lower body stretching.

28 November 2012

Bodyweight@session : ~194,5
Soreness : none
Injuries/aches : left quad randomly flaring

Lance's 3-set-progress template - workout #12

ROMANIAN DEADLIFTS:
7@187 lbs ( +2 reps ) ---> overhand grip
6@187 lbs ( +1 reps ) ---> overhand grip
10@187 lbs ( +5 reps ) ---> mixed grip
Total : 23 reps ( +8 reps )
-I forgot i always switched to mixed grip above 80kg. So much easier, better form too as i dont have to think grip at all, pure p-chain.
10@187 is new form

SINGLE LEG EXTENSIONS:
15@25 lbs each leg
15@30 lbs each leg ( +5 lbs )
15@35 lbs each leg ( +10 lbs )
15@35 lbs each leg ( +10 lbs )
-Tempo = 2:2:2. Very strong, no quad bugging.

BICEPS EZ-BAR CURLS:
10@87 lbs ( +2 reps )
9@87 lbs ( +1 rep )
8@87 lbs ( +1 rep )
Total : 27 reps ( +4 reps )
-Awesome, very strong.
10@87 is probably all time I don't have bicep curls PR logged, must search log and im too bored.
Makes sense as biceps are at 16'' flexed currently which is PR too.

TRICEPS PUSHDOWNS:
10@77 lbs ( same )
10@77 lbs ( same )
10@77 lbs ( same )
Total : 30 reps ( same )
-This was hard , harder than last time.

Quad was acting weird today. During the day, it would start bugging suddenly when flexed, then stop. Same at gym.
So i decided to try the leg press ( blasphemy!!! ) as a lower body strengthening alternative.

SEATED LEG PRESS MACHINE:
5@100lbs ---> no quad bugging.
5@200lbs ---> no quad bugging.
5@300lbs ---> slight quad bugging on concentric
3@350lbs ---> slight quad bugging on concentric
3@400lbs ---> slight quad bugging on concentric and eccentric
2@450lbs ---> slight quad bugging on concentric and eccentric
1@500lbs ---> slight quad bugging on concentric and eccentric
-Dafuq??? I expected to feel some pain and stop at around 250 or 300, instead even 500 was easy, no sharp pain, no grinder.

-Lower body stretching.