Adarq.org

7/24/12 Tuesday BW=162.4

jump squat 5x45, 5x95, 5x105
deadlift 5x225, 3x250, 2x285
bench 5x175, 3x200, 4x225

last workout of 5/3/1 cycle. next week is a deload.
This workout scheme seems to be a good fit for my current life and obligations, hopefully I will also make progress on it.

7/22/12 Sunday BW=161.2

overhead press 5x100, 3x110, 6x125
pull up BW+10 3x12
dips BW+10 3x25

long day.... super beat, and ready for bed.

7/17/12 Tuesday BW=161.4

jumps ~ 40
deadlift 3x210, 3x240, 4x270
bench 3x165, 3x190, 5x210
p90x abs

jumping effortlessly lately. going from 171 to 161lbs, I definitively lost some muscle with the fat.
The weights feels heavier but I feel stronger. Wish I would have cut sooner.

7/13/12 Friday BW=161.8

jumps squat 5x45, 5x95, 5x95
squat 5x195, 3x225, 3x250

Knee still creaky. WTF?

7/8/12 Sunday BW=162.4

overhead press 5x85, 5x100, 10x110
pull up BW+10 12,10,9
dips BW+10 3x15

keeping it real, whilst representing.

7/2/12 Monday BW=165.0

deload week

deadlift 5x115, 5x145, 5x175
bench 5x135, 5x135, 5x135
treadmill 2.5 mph 2 miles

last workout of deload week. next cycle starts thursday. Here it is.....

squat 310#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   180lbs x 5   195lbs x 3   210lbs x 5   110lbs x 5
Set 2   210lbs x 5   225lbs x 3   240lbs x 3   140lbs x 5
Set 3   240lbs x 5+   250lbs x 3+   265lbs x 1+   170lbs x 5

overhead press 145#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   85lbs x 5   90lbs x 3   100lbs x 5   50lbs x 5
Set 2   100lbs x 5   105lbs x 3   110lbs x 3   65lbs x 5
Set 3   110lbs x 5+   120lbs x 3+   125lbs x 1+   80lbs x 5

deadlift 330#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   195lbs x 5   210lbs x 3   225lbs x 5   120lbs x 5
Set 2   225lbs x 5   240lbs x 3   250lbs x 3   150lbs x 5
Set 3   250lbs x 5+   270lbs x 3+   285lbs x 1+   180lbs x 5

bench 260#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   155lbs x 5   165lbs x 3   175lbs x 5   90lbs x 5
Set 2   175lbs x 5   190lbs x 3   200lbs x 3   120lbs x 5
Set 3   200lbs x 5+   210lbs x 3+   225lbs x 1+   140lbs x 5

6/28/12 Thursday BW=164.8

deload week

pogo hops 3x8
jump squat 95# 3x5
squat 5x115, 5x135, 5x65
treadmill walked 2.0 miles

3 weeks on, 1 week off. I hope this is crazy enough to work?

6/23/12 Saturday BW=164.6

b-ball 1.5 hours

overhead press 5x95, 3x105, 8x115
pull up BW 3x15
dips BW 2x30
50 push ups
p90x abs

Have not stepped foot on a basketball court in at least 6 weeks. Played 3 games today, and checked my RVJ. Effortless 33" jump.
New PR!!!!!!! Hammies are sore from Thursday, so I feel this PR will be broken in short order.

Losing the extra couple pounds feels like it made a world of difference. Now that I made my goal weight. I feel like I could still lose another 5 pounds.

New goals 160lbs
                  320 squat
                  35" RVJ