Adarq.org

forgot about this thread. never got this on here. from january 2012, the first time i broke 2xbw in the squat. 350 @ 171.6 bw (2.04):

<a href="http://www.youtube.com/watch?v=_i48vau718c" target="_blank">http://www.youtube.com/watch?v=_i48vau718c</a>

Hey LBSS,

I'm curious, you seemed to not like my routine. My goal for the rest of 2013 is to bulk, I'm 5'7.5" and 142lb, would want to hit 155lb possibly. Activity-wise, I'm in college, heavy workload, gonna be playing on an intramural flag football league (heavily competitive) and pickup basketball (for fun, decent competition). Ultimately, I want to just gain just pounds on pounds of muscle, and gain strength like never before lol - my upper body is not where it should be. Legs should be mostly all fast twitch focused, more on the reactive end... but I don't have time for plyometrics at all. How would you suggest building a routine for that goal (general splits/exercises to focus on/etc).

Thanks haha

what makes you think i didn't like your routine? it looks fine.

WEIGHT: 176
SORENESS: none
ACHES/INJURIES: right hamstring right below glute
MENTAL STATE: good

- warm up

- SVJ x 6
pretty good

- depth jump @12" x 3,3
pretty good

- squat 335 x 1,1,1; 225 x 10,10
felt too dang heavy. no sticking point in the concentric on the heavy sets but the bar was moving slowly.

- bench 175 x 8+3+3+3
had the bench backward so couldn't get my feet set properly. 

- BOR 150 x 10+3+3+3

- superset x 2
-- ring pull up x 3
-- GHR (strict x 2 + non-strict x 5)
-- ring pull up x 3

- hanging leg raise x 10,10

- stretch

meh.

<a href="http://www.youtube.com/watch?v=F4cOL82cZW4" target="_blank">http://www.youtube.com/watch?v=F4cOL82cZW4</a>

<a href="http://www.youtube.com/watch?v=yh6QxtRpSH8" target="_blank">http://www.youtube.com/watch?v=yh6QxtRpSH8</a>

WEIGHT: ???
SORENESS: hamstrings, glutes
ACHES/INJURIES: head, mid-back a little after broad jumps
MENTAL STATE: meh

- warm up

- broad jump x 4
bad, just under 12y

- DL bound x 4,4,4
really bad, not enough lift at all, too horizontal

- SL bound x 6,6

- sprint 60m x 3
8.1, 8.2, 8.3; first one felt relatively fast, others slow

- sprint fly 30m x 2
3.8, 3.9; slow as balls, no explosiveness

- tempo 150m x 5

- stretch

fuck it.

lol no 2.5kg plates? that's just bizarre.

WEIGHT: 175
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- warm up

- depth jump @18-20" x 3,3

- jump squat 45 x 3,3

- squat 330 x 1,1,1,1; 295 x 5,5
good

- bench 175 x 10+3+2+3
bah

- BOR 145 x 10+3+3+3

- superset x a bunch
-- GHR variations x 1-5
-- pull up variations x 3
for GHRs did non-strict, strict, and holds; for pull ups did wide and close

- DB RDL 80s x 10,10

- TTB x 5,5,5,5

- stretch

pretty good workout

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good, well caffeinated

- warm up

- broad jump x 4

- DL bound x 4,4
above average, ~12.25-12.5 yards

- sprint 60m x 3
8.10, 8.00, 8.25

- sprint 30m fly x 2
3.8x, 3.69

- tempo w/walk back recovery (25y+50y+75y+100y) x 2
6:15 total

haven't stretched or done mob yet but will shortly. disappointed in these times. glutes felt it strongly.