Adarq.org

Week 101

Thursday - 03/04/16
196.6lbs

-= Workout Log =-
De-load (unscheduled: got sick so I'm taking one)

ATG Squat
135 x 8
135 x 8                                >> Damn even the 405x1 was tough.
185 x 5                                >> Could not have done 405x2.
185 x 3                                >> I should have been able to do 385x5 really, but I'll work back up to that.
225 x 3                                >> Also, never did 5 reps at this weight before so technically a PR.
275 x 1
315 x 1
365 x 1
405 x 1
365 x 5 PR

Bench Press
45 x 15
95 x 8                               >> Could not have done 235x4.
135 x 5
185 x 3
225 x 1
235 x 3

Romanian Deadlift
0                   >> Didn't do these. Too dead. I'm really skimping on these.
0                   >> Keeping these zeros here to remind myself I'm a little bitch.


Calf Raise Machine
495 x 8 PR                      >> Maxed out the machine.

<a href="http://www.youtube.com/watch?v=2H1lim1Czqg" target="_blank">http://www.youtube.com/watch?v=2H1lim1Czqg</a>

Great, another fucking roadblock in my training. I really hope that my strength comes back quick and that this was just a fluke. I was sick on Tuesday too, but lifted upperbody just fine. Even hit PRs. I felt only slightly sicker today. Gotta be the CNS reserving its power and immune system in full power right now or something.

Putting my cutting on hold. Stuffed myself with food today, and will continue to do so over the weekend. Gotta retain as much strength as possible!

On another note, I found a nice angle to record my squats from. Makes them look pretty shallow though. They are still true ATGs though; I CAN get lower but its due to my lower back rounding, not due to truly increasing ROM.



Goals for June 1st:
- Weigh 195lbs or less
- Squat projected max 440lbs
- Bench 255x5
- RDL 405x8 (already hit 385x8 a month or two ago)

Edit: Just got very pissed off. Went back in my log, saw that A YEAR ago I was benching 200x10 at 192lbs bw. A year later and I'm doing 205x8 at 197lbs bw and stuff. How is it possible that I have been stalling for so long??? There's no way I'm near my genetic limit, right?!

I'm oozing with anger/motivation now and can't wait to fuck shit up on my Monday squat/bench/RDL workout. Sickness better be away by then.

Yea I figure with great timing and speed it may be doable with a 40" running vert. Has to be perfect though I bet.

I've done a reverse (harder than I thought), 180, a pump to my chest, two hand tomahawk. One time I almost landed a 360 back when i was a one foot jumper. I got up high enough but missed.
Also whatever this first dunk is called:

<a href="http://www.youtube.com/watch?v=IbMcCUb3V_M" target="_blank">http://www.youtube.com/watch?v=IbMcCUb3V_M</a>

Back then I weighed 170-175 and my squat:bw ratio was 2.05. It was the highest I was getting in my life. I had just switched from SL to DL RVJ about 5 months before that. I was still getting up almost as high SL.

Since then I can't remember the last time I tried SL dunking lol. I also weigh 20-25lbs heavier, but my squat:bw ratio is ~2.2 now.

I eat 2-3 meals maybe, lots of snacking though...very IIFYM really. Withoit counting macros. But I'm still lean so meh.

Pretty much what I do. I just aim for target calories and 150g of protein. Let the rest fall where it may.

that ball grip, holy shit

man i have so much motivation to go out and jump now. need to find an indoor court!!!

196.4lbs this morning

thinking about switching to 3x5 squats, 3min rests. 405x3 should put me at 380x5 or so. I could start with 365x3x5 to be safe and move up 5lbs each workout.

Week 101

Tuesday - 03/01/16
196.6lbs

-= Workout Log =-

Weighted Pull ups
BW x 5                      >> 60sec rests.
+25lbs x 3
+45lbs x 10 PR
+40lbs x 4 PR
+35lbs x 5 PR
+30lbs x 4 PR
+25lbs x 4 PR

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 2
45's x 1
50's x 1
45's x 10 PR
45's x 4
40's x 10
40's x 4
35's x 4

Cable Rows
180 x 5                          >> 2min rests.
200 x 1                          >> Switched to 2min rests and will do about 6-8 reps per set.
220 x 1                          >> Hopefully this will push me through my plateau.
240 x 1                          >> A little less volume as well, for the time being.
220 x 6 PR
220 x 6 PR
220 x 6 PR

Negative Dragon Flags
5                >> 60sec rests.
5                >> Cant figure out how to add more weight to ab pulldowns. Lets do this!

Incline Rear Delt W Flyes
25's x 5                  >> 60sec rests.
30's x 3                  >> Too lazy to go on.
35's x 1
40's x 6 PR

Kinda sick today. Was afraid i'd do really shitty and get worse, and lose strength. Turns out walking to the gym made me feel better, and lifting even more. Now that my workouts done i feel slightly worse. Tomorrow may be the hump.

After reading the Shrimp thread, it kind of brought me back to Terminal Vertical back starting in 06 I believe.  That site towards the end was just a free for all wrestlemania and I remember my main Nemesis was Boka.  I think he tried to discredit one of my dunk videos saying it was fake because there was a white spot(wrist band) on my arm even though i used a potato for a camera and have 0 editing skills.

 Once I can figure out how to lose weight lol  I would like to get back into dunking, I think considering now if I focus on it at any bw my squat shoots up pretty fast, a lot faster than when I was younger and dunking.  When I was maybe 220 or so I could 1 step off 2 feet and dunk if i had a good pass and shit I think my squat was only mid 300s for high bar.

As far as food today, not a lot, i have some granola bars and turkey sausage for tonight but i took a protein shake before work and I was just in and out of sleep from 8-noon or so.  I am down 1 belt buckle hole and marked off where I could get comfortably and still walk around and not forcing it so I will keep track of that week by week.  Tomorrow I will hit up the walmarts and get some chicken I guess or grounded up turkey, who knows. 

Thats all for now, I'm surprised I am even awake at work right now so ill probably have more bs to add later.

wow i remember that site. b0ka was a good dunker. there was another 4-letter name dunker who was also skinny and white. can't remember, some name with an M i think. mica? mika?. both eventually moved onto thejump101.com and i did as well. from there i hopped over to adarq. edit: wait from there we went to TheVerticalSummit, and THEN adarq.

i dont remember any usernames from terminal vertical though. are you sure you arent thinking of the vertical summit?

it'd be fun to see you dunk again. still have old vids up somewhere?