Adarq.org

13/05/13
Cycle 2- week 1 (531)

So haven't been in the gym for a week. Thought this morning would be an interesting training sesh and I was proved correct.

Squats- training max of 125
bar x 10
60 x 5
70 x 5
80 x 5
95 x 5
105 x 5- didn't feel bad but didn't feel that good either

Bench- training max of 82.5
bar x 10
40 x 5
55 x 5
62.5 x 5
70 x 5- again, didn't feel bad but didn't feel that good either

Chins- inbetween sets of bench
4, 4, 4, 4, 1 - last set rep was awesome haha. Had absolutely nothing behind it.

Incline DB Bench
3x10@20kg

DB Row
3x10@25kg

Have kind of figured out the whole movements vs muscles thing and as such am starting to treat my training as such. Obviously squats, bench and chins are movements. During the incline press and rows I had the full focus on the muscles and it made a huge difference. At the end of the day I don't really care how much I incline db press or how much I db row so it makes perfect sense to train these movements more like a bodybuilder with complete focus on the muscle. Funny thing is I'm ready the Schwarzenegger biography atm and he's talking about this kind of stuff from his early days in the 60's and 70's. He talks about the benefits of training with both powerlifters and bodybuilders cause he's getting the best of both worlds. Amazing how nothing is ever new in this industry.

Overall rating = average to just above-average. Squats, bench and chins were average. incline press and rows felt good and had a massive pump going on afterwards which never feels bad.

Ball game last night. We won by 16 and I had 19 points which was nice. It's amazing but I always have a good game if I hit my first shot. Last night first shot was a 3 and it felt really good out fo the hand. Feeling a bit better about my game too and I think I'm gradually getting over whatever virus I've had.

Also, had my first in game dunk  Was a one handed follow up put back dunk on a fast break and an absolute cracker. Was so stoked but now just want more. Had another chance in the last minute on a fast break when I got thrown an alley oop but it was too low and wide. I would have needed another 4-5 inches to get that one up and in. I put it in but had it been around the rim it would have been a two hander which would really have capped the night off. Either way getting back on track now. Time to get back to work on the fitness levels in conjunction with the vert and I'm on my way to more of these.

01/05/13

Injuries- Left elbow, right knee, left hip
Fatigue- None
Motivation- meh
Bodyweight- 93.3 as of yesterday morning, 95.1 as of last night

Warm up- None

Squats-
bar x 5
60 x 5
70 x 5
85 x 3
95 x 3
110 x 10  - Really did not expect to get this many reps here. Felt like rubbish this morning but the first 5 reps were quite easy here. The last couple were a struggle but the form overall was really good. Actually had a good reminder to tilt the hips back from yesterday's t-nation article. That alone made a huge difference and I felt heaps stronger. Have done it before but don't know why I haven't been doing it lately.

Bench-
bar x 5
40 x 5
50 x 5
55 x 3
65 x 3
72.5 x 7

Chins-
6, 4, 2- had nothing left here. last week I did the chins inbetween sets of bench whereas this week I tried to do them as straight sets. I'm thinking it works better the other way as I get a bit more rest between sets.

26/04/13

Injuries- Left hip bugging me
Fatigue- Left hip and left lower lat
Motivation- Good
Bodyweight- 93.5 (from last night)

Skipping rope- 3 mins (double and single leg)

Squat-
50 x 5
60 x 5
70 x 5

OHP-
20 x 10
25 x 5
30 x 5
35 x 10
(have started these out quite low. Maxed at 55kg over 6 months ago but haven't really trained them since)

Trap Bar Deadlift-
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
115 x 5
Seems like a lot of volume looking back on it and I certainly felt it on the last set. Still not 100% sold on the trap bar like I thought I was. Had a lot of quad fatigue in the last set. Am thinking I might switch back to straight bar.

Incline Treadmill Sprints
6 sprints (20 sec sprint, 40 sec rest)
Incline- 15
Speed- 14

Sprints are killing me but I'll keep doing them. Am aiming for 10 and will change it up from there.

Ball game last night. Played the top side. We went down by 8 which wasn't too bad considering one of their guys dropped 5 threes in a matter of minutes.

I have played with a cold before but must have a virus cause I was completely gassed after 5 minutes on court and never really recovered through the game. Ran it out but just didn't have the strength for repeat efforts for rebounds or missed shots.

Resting up today and will hit the gym again tomorrow morning and see how I feel.

I know this is probably obvious but don't forget to stretch and warm up before you do you're sprints/conditioning or you could end up pulling/tearing a hamstring etc (I did in November and it sets your progress back months!!!)

Yeah it's a good point. I am planning them at the end of training so will be warm but will have to remind myself to so some lighter running first and not just jump straight into it.

What I used recently to quickly get my conditioning up was alternating between 2 workouts:

A. 5 mins of 30m sprint, sprint, jog intervals. When I couldn't run any more, i'd walk a lenght or two and then repeat.
B. Just a slow easy jog for about 20 minutes

Would do A on monday, B on weds and then A on friday, B on monday, etc. That worked a treat for me, don't need anything fancy I found, just put in a coupla conditioning workouts in and you should be good.

Great. I really had no idea of what to do for conditioning work. I was going to use the treadmill at the gym (on an incline to spare the ankles and knees a bit).
So with that I'd sprint 30m, jog 30, repeat until I can't run anymore of 5 minutes is up? (or is that sprint 30m, sprint 30, jog 30m?)

I was going to throw in an easy 3-5k run on the weekend too which would fit the bill for the B part of an easy jog for 20mins.

8/4/13

So after a light week it's back into it. A few changes to the old training program so super excited to get in and lift.

3 minutes skipping

Bench
bar x 8
40 x 5
60 x 5
70 x 5
80 x 5

Incline DB press
20kg DB x 10,10,10,10

DB Row
20kg x 15, 15, 15, 15,

Bent rear db flyes
8kg x 12,8

Hanging Leg raises
15, 10, 9

Some stretching and then out. Have first week of ball back tonight so will see how I go after two weeks of little training, no running and over eating. Will be interesting.