Adarq.org

Week 93

Thursday - 01/08/16
194.0lbs

-= Workout Log =-

SVJs
3 x 1

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Changed the warm up scheme a little. Not as good but I'll keep it anyway.
225 x 3                                >> I tried getting adrenalized for the triple but couldn't really. It was tough as hell.
275 x 1                                >> I had to scream mid-lift a little to get it.
315 x 1                                >> But hey looks like I can get it even at a lighter bw and no adrenaline!
355 x 1
385 x 3
315 x 8 PR
315 x 5 PR
315 x 3 PR

Bench Press
45 x 15                               >> 2min rests.
95 x 8                                 >> This is a 4 rep PR. I don't think it tops 230x6 but a PR nonetheless.
135 x 5                               >> When I can get the top sets for 6 reps, I'll jump up 10lbs.
185 x 3                               >> I like the idea. It makes my top sets vary in reps more.
235 x 4 PR                 >> Sometimes they'll be up to 6 reps. Sometimes only 3 reps.
225 x 2 PR
185 x 10 PR
185 x 10 PR
185 x 5 PR

Romanian Deadlift
225 x 3                                >> 2min rests.
275 x 1                                >> Randomly jumped up a shitload on these. Pushed myself and got it!
355 x 8 PR
355 x 5 PR
355 x 3 PR

Incline DB Bench Press
75's x 10 PR                            >> 60sec rest.
75's x 5 PR                              >> Just realized these are PR's. At some point I moved up from 70's but kept writing 70's in my log.

Standing Calf Raise Machine
315 x 5                               >> 60sec rests because I had to work in with someone.
375 x 15                    >> Did extra reps to make up for it.
375 x 18 PR
375 x 12 PR
 345 x 5 PR
  315 x 3 PR

PR'd in every lift. I can't remember the last time this happened. Well I care more about the top set in the squats but I still PR'd after that

What I've been doing lately is focusing on giving maximum effort on every lift. Lots of times I catch myself not doing that. On my bench presses for example, even though they are back up sets and I was getting a pump, I still gave 100% CNS effort. It also felt like I should have stopped at 8 reps, but I remember reading in Supertraining (or was it the Zatsiorsky book?) that your fast twitch fibers won't necessarily be fatigued until you go up just before or reach failure. Stopped two reps short won't cut it.

This also made me realize I can do more reps than I thought. I was going to stop at 5 for the RDL's but managed 8!

Opened a Roth IRA. I'm 23 years old, now's the time. Put 3k into VTSMX for now. This is for long term (40+ years) gains, so index funds are the way to go. Maybe in the near future I'll open up a brokerage account to play with. I'm allowed to contribute 5.5k a year to my Roth IRA and the returns are tax-free if I take them out after I'm 59.5 years old. Contributions until then I can also pull out tax free.

Week 93

Tuesday - 01/06/16

-= Workout Log =-

Pull ups
BW x 5                             >> 60sec rests.
+25lbs x 10
+25lbs x 7
+25lbs x 4
+25lbs x 3
+25lbs x 3

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2                             >> Finally matched my all-time PR in these, nice.
45's x 1
35's x 12
35's x 12
35's x 6
30's x 8
30's x 6

Cable Rows
180 x 3                         >> 60sec rests.
220 x 1                         >> Got tired of being at the same weight so I moved up.
200 x 8 PR
200 x 5 PR
200 x 3 PR
180 x 8 PR
180 x 5 PR

Ab Pulldowns
95 x 5                         >> 60sec rests.
130 x 12
130 x 10 PR
130 x 10 PR

Rear Delt W Flyes
25's x 15  PR                         >> 45sec rests.
25's x 10 PR
25's x 6 PR

Week 92

Thursday - 12/31/15

-= Workout Log =-
De-load

SVJs
3 x 1                                >> Tried a 12" depth jump after SVJ's and it was miserable lol. I have no movement skills atm.

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Holy crap I nearly failed the 375x3. Might go back to 365x3 next week and work on back ups.
225 x 3
285 x 1
335 x 1
375 x 3
315 x 3

Bench Press
45 x 15                               >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 5
185 x 10

Romanian Deadlift
275 x 1
340 x 6 PR

Incline DB Bench Press
75's x 10

Standing Calf Raise Machine
360 x 15

Feels good to de-load. Needed it on the squats too.

Week 92

Tuesday - 12/29/15
194lbs

-= Workout Log =-

Pull ups
BW x 5                             >> 60sec rests.
+25lbs x 10
+25lbs x 6
+25lbs x 4
+25lbs x 3
+25lbs x 4

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 7
35's x 5
30's x 7
30's x 5

Cable Rows
220 x 1                         >> 60sec rests.
180 x 12
180 x 10
180 x 5
160 x 6
140 x 9

Ab Pulldowns
95 x 5                         >> 60sec rests.
130 x 12 PR
130 x 8 PR
130 x 6 PR

Rear Delt W Flyes
15's x 8                             >> 45sec rests.
25's x 8
25's x 8 PR
25's x 8 PR

oh shit i think it is

edit: yep its him https://www.youtube.com/user/RutgersDunker/videos

his most recent jump vid is from 2 years ago:

<a href="http://www.youtube.com/watch?v=hhICoM40_ms" target="_blank">http://www.youtube.com/watch?v=hhICoM40_ms</a>


he only has youtube vids from 2 years and older. the only exception is a squat vid (585) he posted 2 months ago.


i'll be searching his instagram for any jump vids!

Hopefully I can be squatting 385x3 pretty soon... I weighed 194lbs this morning though. I'd like to squat 385x3 at a bw of 190lbs. Maybe I'll get there in 2-3 months. I should be able to hit a 40" running vert with that relative strength. Only thing is I don't really play basketball anymore. My current gym doesn't have a court. I'll have to go to the rec center or something but it's pretty far from my house. And where am I going to make time for that dammit.

I guess I'll just focus on hitting a 35" SVJ for the time being. I just need to find a way to measure it at my current gym.

Also I'll probably switch to DJ's instead of SVJ's before squatting to see the effect.



God damn I KNOW I'm capable of a 42" running vert eventually. I'll get there inshallah! I've been at 38" before with a 2.05x bw squat and no shock plyometrics. With a 2.25x bw squat and then months of depth jumps I'm sure I can get there!!! I just keep stalling and at times regressing every now and then, and the net progress over the past 5 or so years has been zero basically.

Week 91

Thursday - 12/24/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 3
315 x 5
315 x 4
315 x 3

Bench Press
45 x 15                               >> 2min rests.
95 x 8                                 >> Back up sets are done in non-stop fashion.
135 x 5
185 x 3
225 x 5
225 x 3
185 x 10
185 x 8
185 x 7

Romanian Deadlift
225 x 3                                >> 2min rests.
275 x 1
325 x 8 PR
325 x 6 PR
325 x 5 PR

Incline DB Bench Press
75s x 10                       >> 60sec rest.
75s x 5

Standing Calf Raise Machine
300 x 5                               >> 45sec rests.
345 x 15
345 x 15
345 x 15 PR
 315 x 5 PR
  285 x 5 PR