Adarq.org

6/28/11 Tuesday BW=177.2

squats (parallel) 5x185, 3x225, 3x265, failx265, 3x245, 3x245, 15x205
bench db 6x60#, 6x70#, 6x80# 6x80#
mod grip pull up BW 10,6,5
dips BW+25 12,12,10
p90x abs

Gave a few extra day in between w/o's. jumped a little bit after tonight's weights. felt ok. I can only jump with minimal force, but that is progress. I haven't had an ankle injury since 10th grade. good run but still sucks.

6/16/11 Thursday BW=178.8

bench press 5x135, 4x185, 2x205, 3x225, 2x225, 2x225
pull up BW+10  7,6,5
dips BW+25  12,12,6
incline sit ups 30,30,30
military machine 50#  6,5,4

Finally got 2 plates on bench again, even if only for low reps.

No more b-ball for a while, sprained my ankle pretty good. swelling has gone down but bruised pretty bad. Haven't done that for a long time and forgot how much it sucks...........
Might do some light squats on sunday and see how it feels?

6/12/11 Sunday BW=174.2

pogo hops 2x8
jump squats 95# 1x5
squats (parallel) 5x185, 4x225, 2x245, 6x255, failx255, 6x225, 6x225
reverse lunges 135# 3x5
seated toe raisers 75# 3x10
bench 6x135, 6x185, 6x205, 3x205
cable row 140# 3x8

warmed up on the squats felt good hit 6x255, next set I couldn't get one? I don't get it, it seems to happen to me alot.
last time I went for max hit easy 285, then failed 295. If I would have gone for 295 first I think I would have gotten it. One shot and then down hill WTF?

Tuesday 6/7/11 BW=175.0

2 hours full court b-ball. good run tonight still some glimmers of the speed I had at 17.
I need to play more and get my confidence where it needs to be but my schedule and body probably couldn't handle it

6/1/11 Wednesday BW=175.0

squats (parallel box, for speed) 6x135, 6x185, 6x225, 6x245, 6x255 PR!!!!!!!!!!
pull ups BW 10,10,6
reverse hyper BW+10 3x15
seated toe raisers 65# 3x10
curls 10x25#'s ,10x30, 5x30

feeling great, Great w/o. Lovin the box squats. focused for so long ATG and wasn't seeing results or progress. I am weak out of the hole but strong for the rest of the movement. I probably wasn't challenging myself enough to make progress due to that fact?
I have my sights on 300#s.

5/26/11 Thursday BW=174.2

pogo hops 2x8
squats (parallel box, for speed) 6x135, 8x185, 8x205, 8x205
bench press 8x135, 6x185, 6x195, 6x195
seated toe raiser 65# 3x10
seated cable row 10x100, 2x10x120
reverse lunges 135# 3x5
treadmill 4.0 incline 3.5mph 20min
p90x abs

What a difference a week or so makes. Motivation is back, body feels 100%. no aches or tweeks.
I feel like I have been draining myself before squat work recently with reactive and RFD work before hand. I am probably getting in decent plyo work with weekly p/u b-ball, so I am cutting back on that. My volume on squats has seem low to me, but my gyms resident power lifter thinks I still do to much volume? He make strength gains pretty consistently doing like 4-5 reps once a week, with stupid heavy weight. I have made close to zero progress over the last 6 months, so ready to work a different angle any advice is appreciated?

Nice work son! Good bar speed on the heavy weight too, you make it look easy like you had 3 more in the tank!

However the old guy with the beer belly didn't look impressed.

5/17/11 Tuesday BW=175.2

B-ball cardio night, played about 2 hours. feeling good, lower back feels great ready to hit some weights on thursday.