Adarq.org

FBS 2x119.5 (LPR)
FS 0Fx127.5
BS 1x125, 2x130 (LPR), 6x117.5 (LPR)
FS 1x115, 8x100 (PR!)

HC 1x60, 1x70, 1x75, 0Fx80, 3x3x60
DUNKS ~ 25 total

Squat notes:
Life continues to suck but in the midst of it all i managed my first squat PR in almost 11 months. Shoutouts to LBSS for this one..

Hang cleans:
Got a little inspired by gukls PRs. But i had to remind myself why i dont do oly stuff.. im just not build for it still was fun..

Dunk notes:
The good news is i can dunk again! Feels so goood man. Nothing quite like the feeling of getting those first crisp dunks It goes to show how all the guys who said squats have nothing to do with my dunk have no idea what they're talking about. My dunk is strongly coupled with my squat. When i start getting out of mediocrity (~125kg FS) i start dunking again. It's just that simple. And to take this to the logical conclusion, my vert will be best when i get that magic 160kg FS @ 80kg bw. But im not doing the get real fat and strong and then cut and weak thing again. Have to keep my strength accumulation and fat reduction phases more manageable. So say put 10kg on my squat, then diet off 5kg. And then repeat. Not going to be greedy and try to diet my way from 100kg (in jan) to 72kg (in sept) again. That's just too much dieting all at once and conversely fattening up to 100kg just means relative strength will never be good because the cut ahead is simply too long.

Wow that was a terrible game. Dirty and full of drama - the opposing team had beef with refs and it escalated to a player getting send off. And there were all kinds of bs happening on the court as well. I got frustrated and fouled out which wasn't good because we were short on bigs today. Forgetable game all around. Hopefully this lights a spark somewhere because im getting sick of ppl not coming to training or making excuses etc. It better improve from here though, i can't take a whole season of disappointment if we're going to play like this..

in other news, just as i am starting to get kinda strong (in the loosest possible sense) i have to start thinking about bodycomp and starting to cut some bodyweight. It just sucks how long it takes to get into a good rythm and when you get there, you have to ostensibly stop and get weak again. But. Im thinking maybe i can delay it for a little while? It feels like giving up not even having a repeatble 130kg front squat, not talking about PRing or anyhing - just some modest mediocrity rather than the embarassing kind. we'll see i guess.

FBS 5x100 (LPR)
BP 6x79.5 (LPR), 5Fx79.5

Squat notes:
Not as bad as I expected, went for a 5 rep warmup set with 100kg after the usual 6x60 with FS then BS. I half heartedly walked out 99.5kg thinking of going for a FS pr set of 8 but decided against it because my heart wasn't in it..

Upper notes:
Finally failed a set of bench. Did ok for benching only once a week but i need more freq now prob to make more progress. Idk if i can commit to that though.

So before our last game a team mate asked me to pump up his ball and as I was doing so, I missed a crazy put back dunk off a free-throw miss. I was livid. And i imagine that's the kind of thing you get up to in games. Ive never felt so inspired/impressed at having (almost) witnessed something on teh court before. There is something special about dunking in a game. One day i'll experience it too!

too much weight. dangerous for back, low benefit. less weight, more jump.

I cud post a vid of 20kg (empty bar), 60kg, 90kg and the other 100kg set but they all pretty much the same. i wasnt much for jumping today. my aim is to add 2.5kg per week from here and end up at 2x6x115kg by the end of this 6 week JS block. I don't believe this exercise will do anyhting good tbh but im gonna try it anyway. wud rather not do them if using lighter weight though, there are better ways to waste time!

Might move my workout schedules to accomodate for basketball as follows :-

Wed - Heavy squat, dunks/RFD work (jump squats etc), basketball game
Friday - Volume squat
Sunday - Light squat, basketball training

Hopefully that works better than 4 training days i've been on with back-to-back sunday and monday.

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I want to start losing some weight again too. Might start tomorrow though, i need to dig myself out of this recovery hole first and as a result I've been sleeping badly.

FBS 3x100
BS 15x90 (PR)
BP 3x6x77.5

Squat notes: 
lite day

Upper notes:
Tried push presses. Dont think we're gonna work out. We need different things. PPs need stability and rock rolid core. I can't provide that. It wasn't meant to b.

2 hours playing basketball at training. Im not happy with my game on either side of the court, damn unfit and zombie like (cue ali mummy impression of foreman). Cant wait to start dunking again, i miss being able to dunk with ease.