Adarq.org

Speed squat day 7-21-14

Squat:

320 - 3 x 3


Paused squats:

250 - 4 x 3


Good mornings:

4 x 20


Core work:

250 reps



Cardio for the day:

Backward sled drags:

7 x 80yds





Heavy bench day 7-22-14


Bench:

320 x 1
360 x 1
385 x 1 (PR, 405 is super close)


Close grip pause bench:

230 x 8
260 x 8

Core work:

250 reps


Called it a day there max day is right around the corner, 405 will be mine!!

Rep bench day!


Bench:

320 x 6
350 x 4 (PR 5 reps was there)


High rep bench w/single ply ram:

230 x 25


One board paused bench:

300 - 2 x 5


Tricep press downs:

3 x 15


Band pull aparts:

3 x 15


Band flyes:

3 x 15


Dips:

3 x 15


Core work:

150 reps



So glad to see my bench is finally moving forwards again! I think 405 will be sitting in the tank in a couple more weeks. Tomorrow will be a cardio day of some kind.


Explosive deadlift Thursday!!!

Heavy Deadlift day!


Deadlift:

475 x 1
500 x 3 (5 was in the tank, PR)

Shrugs:

225 - 3 x 25

Core work:

150 reps





Cardio:

Sprints with 45lb plate attached to a harness








Accessory day!

Seated military press:

140 x 12
190 x 12
210 x 15 (PR)


EZ barbell curl:

4 x 15


Band good mornings:

4 x 25


Core work:

150 reps



Cardio for the day:

Strongman circuit ( 3 exercises, 5 minute timer each exercise, max distance)

Farmers carries
Stone carries
Yoke walks


Everything is looking much stronger, doing a max day in 3 weeks!

Speed bench day (rep squat will be tomorrow)

Bench @70%

260 - 5 x 2


One board bench:

280 x 5
300 x 5
320 x 5 (super smooth had 4-5 reps in the tank)


Tricep press downs:

4 x 15


T-bar rows:

4 x 15


Band flyes:

50 reps


Dips:

3 x 12


Core work:

150 reps



Cardio for the day!

Stone carries x 60yds (as many as possible in 12 mins)




Bench is doing awesome right now, legit shot at 405+ in a few weeks hopefully!

Crossfit workout from today!


5 rounds consisting of:

20 power cleans
20 box jumps
20 hanging knee raises
Homemade strongman stone carry x 60yds

Not a whole lot here but factor in some nice summer humidity and I worked a pretty good sweat up!


Rep deadlift tomorrow!

Speed Squat day!

Squat @65%

320 - 6 x 2


Pause squat (CAT style)

230 - 3 x 3


Band Good Mornings:

3 x 20


Lunges:

2 x 20yds


Core work:

150 reps


Cardio for the day:

Backward sled drags

6 x 60yds


Nothing spectacular today, sat down last night and mapped out a template that will allow myself the opportunity to better balance life starting this fall as I'm returning to college to finish out a degree in nursing. This new template combines ideas from my current cycle with Brian Carroll's 10/20/life and will shorten my days training in my home gym from 4 days to 3 days with a 4th day taking place in the gym at work on my lunch break. I need this extra time to spend with my son as well as maintaining a decent GPA, and this new template will allow myself to keep getting stronger as well as continue competing in the sport I love.

This new template will start sometime in August, the first day will consist of a squat/deadlift day one lift will be heavy while the opposite will be speed and that alternates each week. The second day will be a bench day that will cycle exactly as my current training, and the third day will be a squat/deadlift accessory day utilizing 7-8 movements used to build a stronger squat and deadlift. And since I will be attending campus Mondays and Wednesdays from 1pm-3pm as soon as I get out I can hit the gym at work before I clock in at 5pm these two days will be used for a military press/bench assistance day and a weak point attack day. overall very excited to be getting back into school and working towards a decent career!!!!


Heavy bench tomorrow!!!

Got a video of myself box jumping after a crossfit session Friday, box is approx 34-36" would have went 40"+ for kicks however the ceiling in the gym is literally a fuzz over 8' and I was afraid of damaging the ceiling or the ceiling messing my landing up and risking injury. Not horrible for the first time legit box jumping in 5 years!


http://youtu.be/gdJZMz1MLuU

My body fat is 14%, squat 100kg all the way down and160kg to bench height which is about parallel for me.  Vj is 24 inches, and a little higher off 1 foot, maybe a couple of inches more. Predominantly a 1 foot jumper. Deadlift is terrible, 175kg and my form is gone so I just done really do it now. My lifts are plateaued for about two years. Maybe I'm too old to improve, 32... I'd like not to think that though

How about you guys, what kind of numbers are ye squatting and jumping..

Definitely focus on building a stronger strength base! and as far as age goes it's only a limiting factor if you allow it to be. For instance I work with a guy who is in his lower 40's he is 6'1" and can dunk pretty smoothly one handed off one foot, and since your a unilateral dominate jumper I'd definitely listen to vag about strengthening and developing the glute and hamstring areas that was major for myself 5 years ago when I was unilateral dominate!


From what I've seen Raptor would be best suited for helping you with a unilateral takeoff, as well as breaking down on how to train your body for unilateral jumping.


Also probably wouldn't be a bad idea to post a video of you jumping so everyone can kinda help break down the technique for you, sometimes developing the technique alone can add an inch or two in some cases.