Adarq.org

Gym - upper body
(lower body rest day)

Incline bench press: 4x8@121lbs

Incline dumbbell press: 4x8@66lbs

Preacher curl: 4x8-10@77lbs

Tricep pulley: 5x12@88lbs

Dips: 4x10

crazy. it's like the videos are of two different people. how tall is he?

Well we won our grading game by 25 pts, good result as we should get back into a decent division. Been about 5 months since we were in the competition last, feels like forever. Was pretty happy with my line: 8pts, 3-4 FG, 1-2ft, 1-1 3pt, couple of boards, couple of assists, steal and a sweet block that I directly attribute to my vert training! 

Gym - upper body and squat

Reverse hyper: 2x12 bw

Squat: 4x8@231lbs

Bench: 3x8@205lbs

Chest fly: 3x8@88lbs

Incline bench: 3x10-12@100lbs

Had it rough over last week, first calf bruise then I got sick! Came down with a few cold-like symptoms so had a couple of days off to recover. Was kinda good though, had a chance to read up on some stuff on the site and think about how my trainings going in terms of progress etc. Might try some new things and see how they go. Anyway:

Track

Dynamic w/u

Accel sprints: 4x60m (100%)

Single-leg bounding: 4x8/leg

Tucks: 3x8

Depth jumps from 24'': 3x4

Gym

Squat: 2x10@253, 3x8@290lbs

Romanian DL: 3x10@143lbs

EDIT: I just remembered I didn't do tucks, had it written down but didn't end up doing them

Ouch, injury. Got a hard knee to my left calf playing ball yesterday. woke up and it's bruised, pretty much impossible to run, jump or squat down, so postponing today's training to tomoro or Wed to avoid risking anything. Is anything more frustrating than injury stopping you improving???

Track/gym session

TRACK

Dynamic warmup focusing on hams

100% 60-70m sprints x 4

Tuck jumps: 3x8

Depth drop (38''): 4x4

GYM

Squat: 1x8@165lbs, 1x6@275lbs, 2x6@319lbs

  attempt! 1x5@340lbs--->failed lol, only got three out before my knee started to wobble a bit and I called it quits. Safety first!

Bench: 3x6 @187lbs

Double calf raise holding two 33lb weights: 3x15

TRACK

Dynamic warmup

Tuck jumps: 3x7-8

50m Sprints (100%) x 4

Depth jumps from 20'': 4x5

GYM

Stiff-legged deadlift: 3x9-10@ 143lbs

Bench press: 3x6@176lbs

REA squat: 3x8@152lbs


Gonna bench every day and also military press every other day to keep my UB strength up

Was playing ball indoors yesterday at the local uni courts and did a few SVJs - for one was able to get a good inch or two over the ring! (could pull down on it) which is prob a PR (around 31'' from standing reach calc)  . All these squats are slowly paying off! Now I just need to work on improving my RVJ in a similar way

Jump test
Before I started today went to a outdoor court near the gym and did 6 SVJ tests. Got a fingertip or so above rim on all six attempts: 120 - 90.5 (standing reach) = 29.5 + a bit more (~1/2 inch over) ===> prob 30'' SVJ.

Before I started this journal I was around 29'' average SVJ, could sometimes touch ring, so I've improved nearly an inch in a month. Gotta keep pushing for progress!
Didn't do RVJs as it rained a lot this morn and I didn't want to risk injury (I nearly fell on my arse just dribbling around before the jumps  ), planning to do some Sun.

Track

Full stretch
Dynamic warmup
20m run-thrus X3
Full effort 60m sprints x 6

Gym

GHR holding 22lb plate: 3x8

Squat: 1x8@165lbs (warmup), 1x6@275lbs, 2x8@320lbs 

Calf raise holding 50lb dumbbell: 2x20 each leg

Bench press: 3x7-8@185lb

Lat pulldown: 3x6-8@154lbs

Been on fire lately with my squat. Out of all my lifts since I started the journal, this has imrpoved the most. At end of January this year, was struggling to do 253lbs, now can do 8 reps of 320lbs with good form.