Adarq.org

3/27/14 Friday BW=158.4

b-ball 1.5 hours

3/28/14 Saturday BW=158.0

decline bench 8x185, 3x8x205
pistol squat BW 4x8
pull up BW 4x12

Got back to playing b-ball friday of last week, Been feeling good, but I have been taking it pretty easy.

Also I have been practicing one legged take off's. I'm improving slowly.

Set up some gymnastics rings in the garage, and will slowly progress though the beginner movements. Its fun if nothing else.

^^^^ Thanks man. That is the plan. Mostly BW work only for the next 6 months.

3/19/14 Wednesday BW=161.0

bench 5x165, 8x185, 7x185, 7x185
BW row 4x10
wide grip pull up 4x6
BW pistol squat 4x5

played some 1 on 1 with my 9 Year old, Pulled a double cross over to jump shot that was epic.

It was just like MJ on AI from way back. of course with AI being painfully slow and MJ being awkward and a kid.

<a href="http://www.youtube.com/watch?v=y3X274lz3wY" target="_blank">http://www.youtube.com/watch?v=y3X274lz3wY</a>

3/15/14 Saturday BW=160.8

squat 3x185, 1x205, 5x5x185
deadlift 8x185, 2x8x205
calf raise 230# 3x15

this last week I did nothing more than shoot around and ride mini-bikes around the yard. No weights or full court.

Still stretching and hanging upsidedown. My back is the best it has been since original flare up. Incredible change since last sunday. Feeling absolutely normal today, major progress.

slow progress and back in the game! 

3/6/14 Thursday BW=161.0

jump squat 5x45, 2x5x95
front squat 3x165, 1x185, 1x195, 4x5x185
barbell lunge 3x135, 3x175, 5x195, 5x205

progress on the front squat tonight, but didn't have time to finish.

3/2/14 Sunday BW=160.0

power clean 5x95, 5x115, 5x125
back squat 3x165, 2x185, 1x205, 4x5x195
bench 5x185, 6x185, 7x185, 6x185
deadlift 5x185, 3x8x205

too long of a break last week. weights felt stale if that makes sense.

Got to play basketball a couple of times last week and again this morning. cardio is feeling better.

2/22/14 Saturday BW=162.8

power clean 5x95, 5x95, 5x115
back squat 3x155, 3x185, 5x5x185
deadlift 5x135, 5x185, 3x8x205
calf raise 230# 3x15

Again no back issues. recovery is going well. cranked up the weight a little bit more.

My form is still solid and mechanic's feel great.

2/17/14 Monday BW=161.2

hang clean and press 95# 3x8
bench 5x135, 5x175, 5x195, 5x195
pull up BW 4x10

My body is super stiff in the mornings. After alot of static and dynamic stretching and I start to feel near normal later in the day.

My hope is that this is not what old age is like.

2/15/14 Saturday BW=160.2

back squat 135# 5x5
deadlift 185# 3x8
calf raise 210# 3x20

feeling solid today. Got a good warm up and hit back squats for the first time october 2013. form is solid.

My plan is to keep progressing my front squat for now while bringing back squats and deadlifts into the mix. slowly progress and see how it goes.

I played basketball 3x last week and feel great on that front. running vert is probably a solid 28"s as I still can not quite touch the rim. nowhere near my PR level but after injury it feel great to start progressing again.

Motivation is higher. Just need to do the work now.