Adarq.org

10/12/12 BW=162.2

squat 5x185, 2x225, 1x255, 1x265, 7x230, 7x230, 7x230
bench 3x8x185
calf raise 90# 4x15
pull up BW 3x12
GHR BW 3x6


Body feels good, still motivated to make progress. Picked up a Powertec leverage squat/calf machine to do calf raises as that has been sorely lacking since my return to garage weight work. seems like it will do the job.
I wonder how the squat function might work for assistance?

10/6/12 Saturday BW=162.2

squat 5x185, 2x225, 1x255
jumps ~ 30

missed out on training the last couple of days and didn't do much better today. maybe next week?

9/28/12 Friday BW=161.2

squat (+chains 28#'s) 6x135, 6x155, 6x175, 6x195
deadlift 6x185, 6x235, 3x255
GHR BW 3x6
wide grip pull up BW 3x10

worked on speed tonight, and got some GHR in.

Still motivated. Good times.

9/25/12 Tuesday BW=161.0

bench 5x185, 5x205, 5x205
pull up BW+20 10,8,8
overhead press 10x95, 8x105, 8x105
heavy bag 3x 2.0 min rounds

need more cardio that isn't chasing my kids.

9/19/12 Wednesday BW=161.0

squat 5x185, 2x225, 1x245, 1x265
barbell lunge 6x135, 6x155, 6x165

scrubbed my 255# night tonight. was not feeling it

9/14/12 Friday BW=161.2

squat 5x185, 2x225, 1x245, 1x260, 4x250, 7x220, 7x220
barbell lunge 6x135, 6x150, 6x155

more progress, building back slow and sure. feeling good.

9/9/12 Sunday BW=162.0

squat 5x185, 2x225, 1x245. 1x255, 4x245, 7x215, 7x215
barbell lunge 6x135, 6x145, 6x155, 6x160

Finally feeling like I am back in the groove.

9/5/12 Wednesday BW=160.4

jumps ME ~15
squat 5x185, 2x225, 1x250, 4x240, 7x210, 7x210
deadlift 5x225, 5x245, 5x245

Did a good warm up and some sub-max jumps then tested SVJ.  Hit 9'11" for a new PR of 29"