Adarq.org

Week 38

Saturday - 12/20/14
195.2lbs | 15.2% bf | 61.7% H2O

-= Workout Log =-

ATG Squat (de-load)
135 x 8                         >> 2min rests.
135 x 5                         >> This felt super heavy. Was thinking of powering through, probably getting 6,6,4 again... maybe.... maybe not, it was tough, i wasn't feeling it at all
185 x 5                         >> But my right rear delt cramped on the 4th rep so I racked the bar and decided to back off of legs today.
185 x 3                         >> But still. The squats have finally caught up to me. Or so it seems?
225 x 3                         >> I rememeber a while back I thought I was going to stall at like 305x6 but still plowed through and here I am.
275 x 2
315 x 1
365 x 1
330 x 4
330 x 3
330 x 2

Hack Squat Machine Calf Raises (de-load)
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Loaded up 245 thinking it was 235. Was so pissed to only get 1 rep, thinking I'm starting to REGRESS AGAIN.
135 x 5                     >> After two singles, realized it was 245. Whew. I've had a bad history of REGRESS in my weightlifting.
155 x 3                     >> Did a third single anyway. Felt good. Form was solid. Will go back to four triples of 235 and a back up set next week.
195 x 1
225 x 1
245 x 1
245 x 1
245 x 1
235 x 3
200 x 9

Incline DB Bench Press
65's x 8                       >> 60sec rests.
65's x 5

Hopefully this mini de-load will help me crush 330 for 3x6 soon. Next week is christmas as well, so I may have to restructure some workouts. It'll throw me off, so I'll probably turn it into a de-load. It's been a while since I de-loaded anyway.

 

Week 38

Thursday - 12/18/14
196.0lbs | 15.3% bf | 61.5% H2O

-= Workout Log =-

Deadlift
155 x 5                     >> Was feelin it and went for a 425lb deadlift.
205 x 5                     >> Was not as hyped up for the 385 since I was happy about the 425, so I only got 5 reps not 6.
245 x 3                     >> Still a PR though!
245 x 1
295 x 1
335 x 1
385 x 1
425 x 1 PR
385 x 5 PR

Pull ups
BW x 5                       >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6 PR
+50lbs x 4 PR
BW x 7
BW x 4
BW x 7

Seated Cable Rows
140 x 5                     >> 60sec rests.
175 x 12                  >> I was like wtf? 7 reps on second set? Why am I getting so weak?
175 x 7                    >> Wasn't until about 5 seconds ago while writing this log that I realized I was supposed to do sets of 165lbs.
160 x 12

Super Strict Lateral Raises
30's x 3                          >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 10
30's x 8

Standing Cable Crunches
70 x 15                              >> 60sec rests.
70 x 15                              >> Wanted to try these out. Not sure how I feel yet. Need more weight but it's hard to stay balanced with more weight.
70 x 15

Deadlift 425x1

<a href="http://www.youtube.com/watch?v=qwYnX-YybEs" target="_blank">http://www.youtube.com/watch?v=qwYnX-YybEs</a>


Exact frame in which the plates come off the ground:

Week 38

Tuesday - 12/16/14
196.5lbs | 15.3% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> Oh boy this was tough. Really hope I hit 3x6 next workout but it may be a stretch.
185 x 5
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
330 x 6
330 x 6 PR
330 x 4 PR

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3                                 >> 15 reps put my calves on fireeeeeeeeee.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 12 PR
+270lbs x 12 PR
+270lbs x 8 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> No spotter, didn't want to risk a 3rd rep on that last set of 235.
135 x 5                     >> Still technically a PR though heheh.
155 x 3
195 x 1
235 x 3
235 x 3
235 x 3
235 x 2 PR
200 x 9

Incline DB Bench Press
65's x 6
65's x 5

I left the workout feeling very refreshed. I may permanantly move lateral raises to my back day. My shoulders feel awesome doing them on that day (maybe because I hit rear delts too on that day) and it also allows my squat workouts to not destroy me. I feel like my cortisol levels really rise when I do those lateral raises at the end (I get irritable, I can't even bother to listen to music so I stop it on my phone, and I don't feel like finishing the workout which is probably the biggest one).

Pissed I'm not under 195lbs yet. Been under 196 all of last week pretty much. Ate a ton of food yesterday though so I probably just gained water weight for today. But I do remember that in the past I while cutting I would stay the same weight for a long ass time and then drop 3lbs out of nowhere and maintain that 3lb loss. It's strange. So I'll be patient.

46" running VJ?! what was ur squat and bodyweight then? what depth did u squat to then?

just from your vids i could see that you were extremely reactive. i'm around your relative strength levels but not jumping nearly as high (though i havent practiced my jumps in months and months).

did you do any depth jumps and depth drops at around that time?

could u link me to t0ddday's technique or whichever posts u were referencing in those journals? did some looking but dont see anything yet.


also i completely forgot that i used to be a one legged jumper. didnt even dunk off two feet until senior year of high school. then after the season i threw down that tomahawk. wow. me and raptor used to have very similar stats and everything, and i just went in one direction and he went in another.

i'm mostly impressed that you're getting that high off two with no arm swing.

That's the last time i tomahawked. The only time actually. Or maybe I did it a few times? Can't really remember. But yea since that month in april 2014 i haven't done it. almost 5 years ago.

I dont have an arm swing there but i figured out some technique with the ball where i kinda swing it down hard and i guess that overloads my jump in the way that swinging your arms down hard does.