Adarq.org

Week 105

Monday - 03/28/16

-= Workout Log =-

ATG Squat
135 x 8                                >> Rested as much as I felt like it.
135 x 8                                >> Didn't have my oly shoes. Squatted in beat up converses with torn heels.
185 x 5                                >> Also squatted on 2.5lb plates.
185 x 3                                >> Didn't expect to drop this much since I only missed one squat workout but oh well.
225 x 3
275 x 1
315 x 1
365 x 1
385 x 1
335 x 5
335 x 4
335 x 3

Bench Press
45 x 15                                >> Rested as much as I felt like it.
95 x 8                                  >> This didn't drop as much. Makes me think it's my shoes that made me squat so little.
135 x 5
185 x 3
225 x 1
240 x 3
225 x 3
225 x 3

Calf Raise Machine
495 x 12

Worked out at 7:30am.

I'll get all my strength back in under a month for sure. I don't even care so much anymore. I went away on vacation and lifted just once. But man I miss Macedonia like nothing else. I just love Europe in general. I really want to move there. I want to move so badly it's not even funny. I love the way of life there and everything... if only there was a job market in Macedonia, I would live there RIGHT NOW. I already have an apartment there and cost of living is extremely cheap otherwise.

After I get my master's degree I might just say fuck it and if I get a job offer in Germany, Switzerland, Norway, or whatever, I may just accept it for a year or so. I want to change my life and I don't want to live in USA anymore. (LA may be the only exception. I'll be looking for work there too.) This happens every time I come back from Europe, until I finally REALLY settle into the NYC lifestyle and become complacent.

Week 103

Thursday - 03/17/16
De-load

-= Workout Log =-

ATG Squat
135 x 8
135 x 8                                >> Didn't record this since I only expected to get 3 or 4.
185 x 5                                >> Had to get angry to pull it off, but not adrenalized at all!
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
380 x 5 PR

Bench Press
45 x 15
95 x 8                                 >> I have no idea but I nearly failed on last two sets. Weird!
135 x 5
185 x 3
225 x 1
240 x 5

Romanian Deadlift
225 x 5
275 x 3
315 x 3
365 x 1
385 x 3

Incline DB Bench Press
75's x 12

Calf Raise Machine
495 x 15 PR

^ My elbows go forward a lot, they're not always to the sides. Makes it easier. Not sure how much it changes in terms of muscle recruitment though.

^^ Thanks I'll try that out. I go wide so that I could hit my chest more and I don't even do direct tricep work, and haven't in years (I can elaborate on why I do that if you care to know). It makes it hard to keep my elbows tucked in more, but i do try to remember to do so.

Any cues on keeping elbows in? My shoulder blades are always squeezed.

Week 103

Monday - 02/10/16
195.2lbs

-= Workout Log =-

ATG Squat
135 x 8                                >> 3min rest.
135 x 8                                >> Played ball yesterday so I'm not recovered to squat today.
185 x 5                                >> Still... 380x3 is disappointing.
185 x 3                                >> I actually can't fathom how I did a triple 25lbs over this before.
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
380 x 3
325 x 8

Bench Press
45 x 15                               >> 3min rests.
95 x 8                                 >> I have no idea but I nearly failed on last two sets. Weird!
135 x 5
185 x 3
225 x 1
240 x 5 PR
240 x 2
240 x 2

Romanian Deadlift
225 x 5                              >> Legs sore from bball. These are painful.

Calf Raise Machine
450 x 5                          >> 60sec rests.
495 x 13 PR
495 x 8 PR
495 x 8 PR

Haven't been getting good sleep lately. I did pretty good last week and felt a huge difference... need to get back on that!

Missed day of lifting.

I played ball today for the first time in almost a year.
Got 4hrs of sleep going into saturday. Same into sunday.

Today (sunday) i was almost falling asleep in class. At home i was contemplating not playing at all, i was so tired.

Whatever, it was a league game and i was filling in for someone just one game. Didnt even take a jumpshot in the warm ups. Grabbed rim with two hands easily off two steps. Took a really high rim touching layup.

Play the game, im feeling good. Missed my first shot, a three, but sank the next 3 or 4 threes. Killing it driving in and stuff. Had ~20pts and my team scored only 36. Could have had way more but they werent feeding me the ball. Nobody can stay in front of me with my first step. I expected to play way worse, skill wise, but i was wet.

Anyway, at half time i dunked 2 hands 2 feet on my first try!!! Then right after that i threw down a clean 2 hand tomahawk on first try! Wtf!

Last year i was squatting 365x3 and i could barely tomahawk after 3 weekly games. But i ended up getting a monster one just a few weeks later after getting movement efficiency up.

This year i squat 375x5 and i get a clean tomahwak my first bball day back. The only jump work ive done is like 6 SVJ reps a week lol. Some tuck jumps and jump roping too. I dont have much movement efficiency yet. Sometimes i dont even do them. Got up 36-37" today. Even if i dont increase my squat or cut weight, i am 100% sure i would hit 40" after just 3 weeks of playing ball twice a week at my current relative strength levels.

My squat workout will probably suck tomorrow since i played all 40min but thats okay. I cant wait to see how high i could get up with a 385x5 squat at 195lbs. And after a few weeks of bball.

 

Week 102

Thursday - 03/10/16

-= Workout Log =-

ATG Squat
135 x 8                                >> 3min rest.
135 x 8                                >> This went nicely.
185 x 5                                >> 325x8 was done with way less of a pause between each rep.
185 x 3                                >> It had me breathing heavy! I'll do them that way from now on.
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
375 x 5 PR
325 x 8 PR

Bench Press
45 x 15                               >> 3min rests.
95 x 8                                 >> Was supposed to do 240lbs but I was feeling good.
135 x 5
185 x 3
225 x 1
245 x 4 PR
245 x 3 PR
245 x 2 PR

Romanian Deadlift
225 x 5                              >> 2min rests.                           
275 x 2                              >> Can't remember the warm up weights. I used some other guys bar.
315 x 1                              >> It had bumper plates and stuff and they weren't 45's.
365 x 4                       >> Each rep was preceded by a regular deadlift. Worked out at a friends gym.
335 x 8                       >> Had to pull from the floor initially.

Calf Raise Machine
3 sets to failure
Friend's gym, so whatever

<a href="http://www.youtube.com/watch?v=X8myUJwoU_0" target="_blank">http://www.youtube.com/watch?v=X8myUJwoU_0</a>

<a href="http://www.youtube.com/watch?v=0oRYisJ7Cig" target="_blank">http://www.youtube.com/watch?v=0oRYisJ7Cig</a>

Bar speed looks good on squats! Well of course itll be faster than the 3RMs i was doing. But i notice improvement on todays 375x5 vs last sessions 370x3. Today felt easier than last session too.


I've been getting some pretty good sleep lately. I DEFINITELY feel a difference in my day to day life! I didn't even realize my eyes have been dry for months before this... like yeah they're dry when you get 5 hours of sleep or whatever. Then you get a consistent 7 hours and think theyre not dry anymore. Nope, wait till you get a consistent 8 hours of sleep. THEN you realize.... "wait, THIS is how i'm supposed to feel as a human?!" It's crazy!