Adarq.org

8/13/16 Saturday BW=167.6

squat 3x185, 1x225, 2x5x225, 2x7x205
deadlift 5x185, 3x5x225
calf raise 3x12x180

Weights are a few reps better on saturday. I am ready for september to get back to basketball, my cardio is gone and I am probably 10#s over fighting weight.

7/18/16 Monday BW=163.0

standing VJ 2x5
jump squat 5x45
squat 2x185, 1x225, 1x240, 6x230, 7x220, 7x220

couple more reps on Monday, which was surprising because Sunday was morning till night almost non-stop manual labor.
Today I am feeling worn down. hopefully just rinse and repeat.

7/14/16  Thursday BW=166.2

squat 3x185, 1x225, 1x235, 5x230, 8x215, 8x215
barbell lunge 3x5x195
calf raise 2x10x190

There we go. I missed working out yesterday and tonight it was super late before I got a chance to lift. However I was able to muster up enough to make it happen. Only a couple reps and #'s more then last w/o but it felt so solid. need to stay after it.

6/19/16 Sunday BW=165.6

jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245

6/25/16 Saturday BW=164.8

8k battlefrog mud run

6/29/16 Wednesday BW=164.6

3 step jumps 4x5
squat 5x185, 5x5x225
pull up 10,10,9,10
push up 4x30
dip 4x10

Have not done much in a bit. I took a full week off after the school year. Felt mint until last saturday when I did a 8k mud run. Just now feeling solid enough to work on progress.

I've been riding my bike to work about 6 miles total everyday so that's something.

6/6/16 Monday BW=?

b-ball 1.5 hours

6/8/16 Wednesday BW=164.6

b-ball 1.5 hours
jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 5x245, 7x230, 7x230
barbell hip thrust 3x10x95

I felt great this morning playing basketball, but no explosiveness. This afternoon when I went to lift weights this trend continued.
Tried some jumps and practically couldn't get off the ground. Somehow I was able to better Saturdays effort under the bar.
Good stuff. I have been slacking on the mobility work, but have gotten in plenty of upper body BW work. Seems like when my upper back is a bit sore My squat improves.

5/25/16 Wednesday BW=?

b-ball 1.5 hours

5/26/16 Thursday BW=163.6

3 step jump 4x5
squat 5x135, 1x225, 1x245, 1x255, 2x265 MSEM

5/27/16 Friday BW=?

b-balln 1.5 hours

5/29/16 Sunday BW=164.3

3 step jump 3x5
jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 1x255, 2x3x245, 3x235
calf raise 4x10x200

6/1/16 Wednesday BW=164.8

3 step jump 3x5
jump squat 5x45, 5x95
squat 3x185, 2x225, 1x245, 1x265, 3x250, 3x245

Been mailing it in the last half of the month. Focus is at 0 with 3 children. Could not mentally push it tonight. Nothing obvious or nagging just can't get 100% out of my brain.

^^^^^ Usually about 4 games.

5/13/16 Friday BW=165.6

b-ball 1.5 hours

5/15/16 Sunday BW=166.0

jump squat 5x45, 5x95
squat 3x185, 1x225, 1x245, 3x6x245, 3x245
deadlift 3x185, 3x225, 2x3x245, 5x245
calf raise 4x12x180

Friday got in some ME jumps during basketball that were solid, probably another .5"-1" then my recent best.

Saturday I got in my push/ dip /pull up routine that I missed all last week. Saturday night into sunday morning I got to feeling sick again.

Lounged the morning away and did some mobility work. Finally got the energy up to lift and killed it. My form was locked in and I felt relatively explosive.

This last week has felt like major progress.