Adarq.org

8/28/15 Friday BW=161.0

paused squat, 5x135, 5x185, 5x195, 5x205, 5x210, 5x205, 5x195


8/31/15 Monday BW=163.2

jump squat 5x45, 5x95
paused squat 5x135, 3x185, 5x200, 5x210, 3x215

Still picking myself off the floor. Ready for 3x weekly basketball to start next week.

8/19/15 Wednesday BW=161.2

paused squat 5x135, 2x185, 1x225, 1x225, 1x205
bench 5x135, 5x185, 2x5x195, 6x195
ring pull 12,10,9,9
powertec squat 180# 4x8

continue downward spiral.

Squats feel so unnatural lately. I can feel like I don't have the strength to stabilize my core even with light weight. Mobility work and cardio have been super lean this summer.

Pissing away muscle and losing strength like its my business.

8/8/15 Saturday BW=160.4

paused squat 3x135, 1x185, 1x225

8/9/15 Sunday BW=159.8

paused squat 3x135, 2x185, 1x225, 1x235, 3x5x215
barbell lunge 3x8x200
bench 5x135, 8x185, 2x6x195
muscle up 1x10,+1,+1
ring dips 3x20

saturday's weights didn't happen. no jumps in a week. I can find too many excuses. Sometimes I suck.

Sunday I made a little more progress. baby steps.

7/26/15 Sunday BW=160.6

bench 5x135, 3x8x185


7/29/15 Wednesday BW=158.6
 
jumps ~ 50


8/1/15 Saturday BW=158.8

paused squat 5x135, 2x185, 1x205, 4x225, 2x7x205
barbell lunge 3x8x185
bench 5x135, 2x8x185, 7x185
muscle up 3x3
100 rep abs

Since I have been eating cleaner the excess weight comes off pretty quick. 8#s in 2 months.
That couple pounds seems to kill my squat. At the start of july I seemed to start bringing it back, getting reps with 240-245. Today I don't think I could have got 245 up once. August I need to warm up and jump at least twice a week. With out playing b-ball I lose vertical quite quickly. 

7/18/15 Saturday BW=160.4

warrior dash x2 run 6.0 miles


7/19/15 Sunday BW=160.4

paused squat 3x135, 2x185, 1x225, 3x225, 2x7x205
ring muscle up 1x9
ring dip 15,15,20

Feeling good and lean nothing nagging. Should be coming out of the valley to make some actual performance gains.

7/12/15 Sunday BW=159.0

Jump squat 5x45, 5x95
Paused squat 3x135, 2x185, 1x225, 0x245, 3x3x225, 7x205
Run 3.2 miles 25 min

Tried to rest up this last week, but it didn't seem to help much. Ended up with a bug this weekend also. Lifted some subpar weights and went on a subpar run.

6/27/15 Saturday BW=161.0
 
jump squat 3x45, 3x95
paused squat 3x135, 2x185, 1x225, 1x240, 4x240, 7x225, 7x225
barbell lunge 8x195, 8x195, 6x195

Another rep and a few more pounds since last week. progress.

not feeling real rested or explosive, but nothing is nagging, and I am still leaning out a bit.

6/20/15 Saturday BW=162.2

jumps ~30
jump squat 5x45, 5x95
paused squat 3x135, 2x185, 1x225, 4x240, 7x220, 7x220
barbell lunge 3x8x185

solid lifts today. It was back in march that I got 4x245. It has been downhill from there. 3 months later and 5 pounds lighter, I am ready for another run at 4x255. Getting reps with close to 1.5xbw feels great for today.