Adarq.org

1/4/17 Wednesday BW=?
b-ball 1.0 hour

1/5/17 Thursday BW=172.4
squat 5x5x215
bench 5x5x200
row 5x5x115

1/6/17 Friday BW=?
b-ball 1.0 hour

1/7/17 Saturday BW=172.0
squat 5x5x220
ohp 5x5x80
deadlift 1x10x250

1/9/17 Monday BW=?
b-ball 1.0 hour

1/10/17 Tuesday BW=172.4
squat 5x5x225
bench 4x5x205, 3x205
row 5x5x120

My volume is going up and I am feeling more locked in. 205 was doable on the bench until the last set, then I start remembering what its like to try to shimmy out from under a bar stuck on my chest. Might of got 4 but no way 5. It feels good to still be plugging along with no hint of injury, gives me motivation to get more serious.

12/29/16 Thursday BW=174.0

squat 5x5x200
ohp 5x5x70
deadlift 1x10x240
p90x abs

12/31/16 Saturday BW=171.8

squat 5x5x205
bench 5x5x195
row 5x5x110

Ended the year with a little momentum. In the last two weeks I have focused on mobility and my lifts are feeling solid again. The volume is helping also.

12/5/16 b-ball 1.0 hour
12/7/16 b-ball 1.0 hour
12/12/16 b-ball 1.0 hour
12/14/16 b-ball 1.0 hour
12/16/16 b-ball 1.0 hour

12/18/16 Sunday BW=170.0

jump squat 5x45, 5x95
squat 2x185, 1x225, 0x235,2x225
Deadline 3x185, 3x235, 5x255, 4x5x265
Bench 3x185, 4x6x195, 5x195

12/22/16 Thursday BW=171.8

squat 5x5x185
bench 5x5x185
row 5x5x95
P90X abs

Dragging this month. Need more mobility work. Getting time that I can focus my mind to lift has not been available, so weights have gotten super sloppy. Planning on resetting and getting a 5x5 routine in more frequently.

Happy Birthday man!

Isn't 30 the new 20 anyway?

11/7/16 Monday BW=?

b-ball 1.0 hour

11/12/16 Saturday BW=?

squat 3x185, 1x225, 1x235, 5x235, 4x235, 4x225, 5x225
deadlift 3x185, 3x235, 1x255, 1x265, 3x5x265
bench 3x185, 5x5x205

Barely did anything last week and feel good. Today was a little more encouraging in the weight room. Inching my way back.
 

10/10/16 Monday b-ball 1.0 hour
10/12/16 Wednesday b-ball 1.0 hour
10/14/16 Friday b-ball 1.0 hour

10/15/16 Saturday BW=169.2

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 0x245, 5x5x225
deadlift 3x185, 3x235, 2x5x255

10/17/16 Monday b-ball 1.0 hour
10/19/16 Wednesday squat 2x185, 2x205, 1x225, 5x225, 1x230
10/21/16 Friday b-ball 1.0 hour

10/26/16 Wednesday b-ball 1.0 hour
10/27/16 Thursday P90x abs

10/28/16 Friday BW=168.8
b-ball 1.0 hours

10/30/16 Sunday BW=169.8
squat 2x185, 1x225, 4x5x235, 4x235
deadlift 3x185, 3x235, 5x255, 2x5x265
bench 5x185, 2x6x195, 3x5x195

 Compiled the short list of work I have put in lately. Seems like I have played basketball at least twice this month, and got under the bar a couple of times. Just been trying to maintain the last few years. The last six months I can't even seem to do that. Motivation to improve is at a low point. Life has me constantly distracted.

My short term goal is to at least lift once a week, play ball and try to shake this funk.

^^^^ True, true.


9/28/16 Wednesday BW=171.0

squat 2x185, 1x225, 1x225, 4x8x185


9/30/16 Friday BW=170.8

b-ball 1.0 hour


10/2/16 Sunday BW=170.2

jump squat 5x45, 5x95
squat 2x185, 1x225, 1x245, 4x245 MSEM, 2x7x225
deadlift 3x185, 3x235, 5x260, 3x270
bench 5x185, 3x7x190


10/5/16 Wednesday BW=169.6

b-ball 1.0 hour
squat 2x185, 1x225, 1x240, 1x250, 4x250 MSEM, 7x205
deadlift 3x185, 3x235, 1x255, 1x275

Progress is slow, not a-lot of gas in the tank lately. Tonight I felt good through warm ups, but good reps in the 245-250 range in the squat rack was not happening.
Aside from being a bit on the chubby side, I am feeling good, nothing nagging just diet.

9/22/16 Thursday BW=169.2

squat 2x185, 1x225, 1x245, 0x255


9/23/16 Friday BW=170.0

b-ball 1.0 hour


9/25/16 Sunday BW=169.4

squat 2x185, 1x225, 1x235, 1x245, 5x245, 4x245, 8x225, 8x225
deadlift 3x185, 3x235, 5x255, 3x5x265
bench 5x175, 5x185, 8x185, 6x185


9/26/16 Monday BW=169.6

b-ball 1.0 hour

Feeling a good kind of sore. Deadlifts are still wrecking me.