AMAK'S ADVANCED PROGRESS TRACKER

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I am currently starting the 4th week of the Introductory Block this sunday. My workout is as follows below.

Adarq Intro Block

DAY 1A LOWER: High Volume Day
- WARMUP
- MR TUCK JUMPS: 4x10
- POGO JUMPS: 4x5
- SQUAT: 4x10
- WALKING LUNGES: 3x10
- CALF RAISES: 3x10
- PULLUPS: 3x10
- PUSHUPS: 3x10
- CORE
- STRETCH

DAY 1B UPPER: High Volume Day
- WARMUP:
- BARBELL BENCH PRESS: 4x10
- WEIGHTED PULLUPS: 4x10
- S1: DB BENCH PRESS: 3x10
- S1: DB ONE ARM ROW: 3x10
- S1-rest = 2min rest
- CORE
- STRETCH

DAY 2A LOWER: Moderate Volume Day
- WARMUP:
- MR TUCK JUMPS: 4x10
- POGO JUMPS: 4x5
- SQUAT: 3x8
- WALKING LUNGES: 2x8
- CALF RAISES: 3x10
- CHINUPS: 3x10
- DIPS: 3x10
- CORE
- STRETCH

DAY 2B UPPER: Moderate Volume Day
- WARMUP:
- MR TUCK JUMPS: 4x10
- POGO JUMPS: 4x5
- BARBELL BENCH PRESS: 3x8
- WEIGHTED CHINUPS: 3x8
- S1: TRICEP PUSHDOWN: 4x10
- S1: DB CURL: 4x10
- S1-rest = (2min rest)
- CORE
- STRETCH

DAY 3A LOWER: Strength Day
- WARMUP:
- MR TUCK JUMPS: 4x10
- POGO JUMPS: 4x5
- SQUAT: 1x5
- WALKING LUNGES: 2x5
- CALF RAISES: 3x10
- PULLUPS: 3x10
- PUSHUPS: 3x10
- CORE
- STRETCH

 DAY 3B UPPER: Strength Day
- WARMUP:
- MR TUCK JUMPS: 4x10
- POGO JUMPS: 4x5
- BARBELL BENCH PRESS: 1x5
- WEIGHTED PULLUPS: 1x5
- S1: DB BENCH PRESS: work up to a 1x5
- S1: DB ONE ARM ROW: work up to a 1x5
- S1-rest = 2min rest
- CORE
- STRETCH

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IMPORTANT REMINDERS

CURRENT GOALS
-Increase General Strength
-Squat 1.75x BW
-Bench 1.5x BW
-Lower Bodyfat to 8-10%
-Lower Bodyweight to 130lbs
-Eat Healthy
-Build Stamina
-Jump Higher to 28" SVJ and 32-34" RVJ

MAJOR PR'S/MILESTONES

DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT
3-27-2011: 137.3
3-28-2011: 136.9
3-29-2011: 137.2
3-30-2011: 138.4
3-31-2011: 137.7
4-01-2011: 136.6
4-02-2011: 135.7
4-03-2011: 138.8
4-04-2011: 137.4
4-05-2011: 135.6
4-06-2011: 135.8
4-09-2011: 134.2

DIET
3-27-2011: bowl of cereal (corn flakes), banana + yogurt, corn, protein shake, bean and cheese buritto+shrimp taco, water throughout the day
3-28-2011: nature valley oats n honey x 2, french fries, slice of pizza, potatoes, orange juice, water throughout the day
3-29-2011: egg and cheese burrito, 3 eggs (only at 1 yolk), protein shake, indian food, water throughout the day, sobe
3-30-2011: bean and cheese burrito, half a muffin, 3 eggs (1 half yolk), french fries, apples, rice, water throughout day
3-31-2011: french fries, eggs (3 whites), gatorade, rice and indian food, pizza, yogurt, water throughout day
4-01-2011: Milk, Yogurt+Banana, Sushi x 4, Peach Green Tea w/ Boba, Parle G Cookies+Milk, water throughout day
4-02-2011: Omelet, Yogurt, Indian Food, Ramen w/ Chicken and Veggies, water throughout day

SORENESS
3-27-2011: none
3-28-2011: slightly sore quad
3-29-2011: shoulders sore from benching
3-30-2011: none
3-31-2011: none
4-01-2011: slightly sore quad
4-02-2011: none
4-03-2011: none
4-04-2011: none
4-05-2011: quads really sore
4-06-2011: none

ACHES/INJURIES
3-27-2011: none

FATIGUE
3-27-2011: Low
3-28-2011: Low
3-29-2011: Moderate
3-30-2011: Low
3-31-2011: Moderate
4-01-2011: High (drained by the sun)
4-02-2011: Low
4-03-2011: Low
4-04-2011: Low
4-05-2011: High
4-06-2011: Low

SLEEP SCHEDULE THE PREVIOUS NIGHT
3-27-2011: 1:30-8:30 (7hours)
3-28-2011: 12:00-7:45
3-29-2011: 12:00-7:30
3-30-2011: 12:00-7:15
3-31-2011: 12:00-7:00 (7hours)
4-01-2011: 2:00-10:00 (8hours)
4-02-2011: 1:30-9:30 (8hours)
4-03-2011: 12:30-5:00, 6:30-930 (7hours 30mins)

ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
3-27-2011: none

STRETCHING AND MYOFASCIAL RELEASE
3-27-2011: Post Workout Stretching Lower Body (light)

EXERCISES & SESSIONS

JUMPS/DUNK SESSIONS
3-27-2011: Touching backboard as high as i could
3-01-2011: did a few jumps head touches 8 ft for sure so vert is at 29" rvj (felt the strength in it)

SQUATTING
3-27-2011: Back Squat: 150lbs @ 4x10
3-31-2011: Back Squat: 160lbs @ 3x8
3-05-2011: Back Squat: 175lbs @ 4x5

BARBELL BENCH
3-29-2011: Regular: 115lbs @ 4x10
4-03-2011: Regular: 125lbs @ 3x8
4-07-2011: Regular: 135lbs @ 1x5, 145lbs @ 1x5, 150lbs @ 1x5 (paused 3 seconds)

DUMBBELL BENCH
3-29-2011: Regular: 45lbs @ 2x10, 1x9
4-03-2011: Regular: 50lbs @ 2x10

DUMBBELL ONE ARM ROW
3-29-2011: 45lbs @ 1x10 (running low on time)

WALKING LUNGES
3-27-2011: 30lbs @ 3x10 (each leg)
3-31-2011: 35lbs @ 2x8 (each leg)
4-05-2011: 45lbs @ 2x5 (each leg)

CALF RAISES
3-27-2011: 30lbs @ 3x10
3-31-2011: 35lbs @ 3x10
4-05-2011: 40lbs @ 3x10

BODYWEIGHT UPPER
3-27-2011: Chinups: BW @ 3x10, Fingertip Pushups BW @ 3x10
3-29-2011: Chinups: BW+5lbs @ 3x10, Diamond Pushups: BW @ 3x10
3-31-2011: Close Grip Pullups: BW @ 1x10, Neutral Grip Pullups: BW @ 1x10, Wide Grip Pullups: BW @ 1x6
4-05-2011: Chinups: BW+10lbs @ 3x8  
4-07-2011: Chinups: BW+10lbs @ 1x5, BW+15lbs @ 1x5, BW+20lbs @ 1x4, BW+40lbs @ 1x2

GLUTE BRIDGES
3-27-2011: BW @ 1x10, 1x1 (hold 10 seconds)
3-31-2011: BW @ 1x1 (hold for 1 min)

CORE
3-27-2011: Focusing on Lower Abs
3-29-2011: All parts of Abs
3-31-2011: Lower Abs, Situps: BW+10lbs @ 1x20, Twists: BW+10lbs @ 1x20, Situps: BW @ 1x15
4-05-2011: BW Declined Situps: 1x30

REACTIVE WORK: SPRINTS, MR TUCK JUMPS, POGOS, ETC
3-27-2011: MR Tuck Jumps 4x10, Pogos 4x5, 20yd Sprints x 3
3-29-2011: MR Tuck Jumps 4x10, Pogos 4x5
3-31-2011: MR Tuck Jumps 4x10, Pogos 4x5
4-03-2011: MR Tuck Jumps 4x10, Pogos 4x5, 20yd Sprints x 3
4-05-2011: MR Tuck Jumps 4x10, Pogos 4x5
4-07-2011: MR Tuck Jumps 4x10, Pogos 4x5

CONDITIONING
3-27-2011: Shootaround while running (15mins)
3-31-2011: Stationary Biking 5 mins, Running 10 mins

RECOVERY

oooooooooooooo shiiiiiiiiiiiiiiiiiiiiiittttttt

welcome back man.. was wondering where you went off too.. anyway glad you're back, get to work :F

 

jogging could be done on off days, before lower , before or after upper etc.

if you are looking to improve stamina for basketball, by jogging, you don't really need to exceed 3 miles so..

distance work of < 3 miles can definitely benefit your recovery/vo2max capabilities, but, stamina specific to basketball would best come from interval sprint/change of direction work (or intense basketball itself).. interval sprints/change of direction models basketball energy systems much closer than distance jogging.. if you got in ~2 days of ~3 mile jogging, and the rest of the work was basketball/interval work, you'd end up really improving conditioning.

pc





btw, pink and burgundy colors made my eyes explode wtf.

Good workout lol burns but good. played some ball n smashed the other team lol

 

depends, would have to see it, but, in general, if it helps with form and depth, and you're seeking depth, then ya, it would be better to squat with heels elevated..  if you can develop the kind of mobility that lets you perform it without elevating heels, that's better, but, if you're lanky/less than optimal mobility, elevating heels DEFINITELY will help a ton.. just have to keep form solid when heels are elevated.

hm?? dno.. i'd imagine doing lunges with your true half squat weight wouldn't work....





LOL WHAT.. calfs aint going to grow much no matter how hard you hit them.. use moderately heavy weights.. keeping them "toned" is pointless, they need to get stronger just liek everything else, but strict form is #1.. if you do calf raises with strict form no bouncing/knee extension, then they are pretty hard.

pc

yo adarq

lets see on day 3a/squat day should i be doing 1x5 on squat or work up to 1x5 max cause i dont feel sore at all those days the first time i did it i did but i ddnt feel anything at all this week. i dont feel like i worked anything if im not sore lol wat u think?

thanx pc