Adarq.org

CURRENT GOALS - 300# back squat. repeatable 33" RVJ

MAJOR PR'S/MILESTONES - upcoming

DAILY PHYSICAL & MENTAL STATE - well rested, generally good

BODYWEIGHT = 181.8

DIET - protein bar, 2 turkey sandwich, fiber bar, 2 ground beef/cheese burrito, 1 cup milk/ 2 scoop whey.

SORENESS - near none

ACHES/INJURIES none

FATIGUE- low

SLEEP SCHEDULE THE PREVIOUS NIGHT - 8 hours

STRETCHING - post w/o


EXERCISES & SESSIONS - 1/13/11 Thur

JUMPS/DUNK SESSIONS - none

SQUATTING - 185 x 4, 235 x 5, (2) 235 x 4, 135 x20

BENCH - none

ANCILLARY WORK - ham curl 120# 3 x 8. seated toe raisers 45# 4 x 10.

REACTIVE WORK - pogo hops 3 x 8. on box jumps 24" 2 x 6. depth jumps 24" 3 x 6

CONDITIONING - treadmill 30min 3.5 inline 4.5mph

AB/CORE - none

how long was basketball? got to eat real big the day before important strength training.. so if you didn't do that, in combination with basketball, ya, definitely will feel weak.

peace man!

2.5 hours of basketball after not playing for a year took alot out of me. I also eat non-clean the day before to boot.
Eating big the day before heavy weight is someting I have not been doing. I have been eating clean during the week and losening up on the weekend depending on whats happening.

I plan on playing more basketball to get into better sports shape.


1/10/11 Mon BW=182.2

jump rope 5 min

on box jumps 24"
3 x 8

depth jumps 24" to 24"
4 x 6

bench press
5 x 185
5 x 205
6 x 205
2 x 5 x 205

pull up BW
8,6,6

Dips BW
4 x 15

hang clean and press 95#
3 x 8

seated cable row 120#
3 x 8

treadmill 15min
5.0 incline 3.5mph

cool man

i feel much better on coffee+protein shake than an energy drink.. energy drinks make me woozy sometimes but really amp'd, the feeling wouldn't be good for sports imo.. but for sports, i feel great on just instant coffee (1-2 teaspoons) + a milk/protein drink.

good job on those jumps with the fatigue!

pc

Thanks for the tips and encouragement. no more rockstar, I can't handle my caffine.

1/5/11 Wed
BW=180.2

upperbody with cardio.

bench press
5 x 135
5 x 185
5 x 195
2 x 5 x 205
18 x 135

seated cable row 120#
4 x 10

pull ups BW
3 x 6

dips BW
4 x 15

ab and core work throughout

treadmill 20 mins
4.5 inlcine 4.5mph

1/3/11 Mon

BW=181.2

pogo hops
3 x 8

on box jumps 24"
3 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

squats
3 x 135
3 x 185
2 x 225
8 x 245 MSEM
6 X 245 MSEM
20 X 135 MEBM

Felt great after workout. ran last couple of nights on treadmill, starting to get cardio back.
Plan to play some pick-up ball tomorrow night and get some ME jumps and see were my progress is.

1/1/11 Sat

treadmill 30min
5.0 incline 4.5mph

bench press
6 x 135
3 x 5 x 205
 
pull ups BW
10,10,8

inverted rows BW
3 x 10

dips BW
3 x 20

hang clean and press 95#
3 x 8

smooth dunks man. very fluid.

I like your extension. makes me want to go foam roll my lats.

+1 on the high socks.

12/27/10 Mon

trashed after holiday, feel weak and fat (like a lady).
heres the workout:

dynamic warm up

jump rope 5 min

on box jumps 24"
2 x 8

pogo hops
2 x 8

depth drops 24"
3 x 6

jump squats 85#
3 x 5

squats
5 x 135
5 x 185
2 x 225
5 x 235
3 x 3 x 235

ham curl 105#
4 x 10

seated toe raiser 45#
4 x 12

reverse hyper BW +10
4 x 12

ab and core circuit

treadmill 20 min
4.7 mph 3.0 incline

static stretching and out

ratio it for now, for example: strength:msem = 2:1

that means, keep your current workouts for 2 sessions in a row then hit a msem session.. you could rotate through that a few times, 2-4 times etc.

MSEM session would be something like this:

warmup
reactive work
power work
MSEM squat: 2 x 4-8 @ 90%, 5min rest between sets, ~30s rest between reps.. you can use the normal MSEM prescriptions in the performance blog article, but, 8 rep clusters feel pretty good, second set could always be 4 reps.


anyway you'd cut the workout there, protein shake + stretch.. that session should give you some nice 'stim' for 2 days or so.

peace man

Thanks man!

what would be an example of "power work" in your MSEM session? are you thinking REA squats/ jump squats or something different?