week 56

Mon, upper

warmups

RDL: 7 x (40, 50, 60, 70)

s1: bench: 5 x (60, 70, 80, 90, 85)
s1: rows: 5 x (65, 70, 75, 75, 75)

s2: dips: (30, 19, 12)
s2: pullups: ( 20, 9, 5)
back ext: ( 33, 25, 25)

week 55

warmups

MR tucks: 2 x 9
depth jumps: 2 x 5

equalled previous PR like 4-6 times total :D

MSEM squats: 2 x 4 (125kg)

s1: bench: 5 x (60, 70, 80)
didnt do rows, some dude hogging the machine and watching tv while rowing along.

s2: incline DB bench: 3 x 5 (30)
s2: weighted calf raises: 3 x 5 (80, 90, 95) *front squat style
. 1 x 10 (95) * back squat style

s3: weighted pullups: 5 x (15, 20), 4 x (30)
s3: back ext: 3 x 25

week 55

warmup
MR tucks: 3 x 9

squats: 5 x (80, 90, 100, 110, 120, 100, 100)

s1: bench: 5 x (75, 85), 4 x (92.5)
s1: rows: 3 x 5 (70, 75, 75)

s2: dips: 3 x F (31, 24, 15)
s2: weight calf raises: 3 x 5 (100, 120, 120)
s2: pullups: 3 x F (18, 12, 11)
s2: back ext: 3 x F (32, 24, 30)

week 54

Tues

basketball pickup games, 45 min.

pullups: 15, 15, 13

dips: 20, 16, 13

Squats: 3 x 10 (40, 45, 50)

at night:
unilateral glutebridges: 2 x 10
prone cobras: 1 x 20

week 54

Monday: upper

warmup, prehab
sprints: 7 x court, all submax
squats: 3 x 10 (60)
walking lunges: 4 x 5 (10kg each side)

s1: bench: 5 x (65, 75, 85, 92.5, 85)
s1: 1s rows: 5 x (65, 70, 75, 75, 75)

s2: Incline DB bench: 3 x 6 (30)
s2: weighted pullups: 3 x 5 (12.5, 20, 25)

s3: Tri pulley pushdown: 3 x 8 (30, 34, 36)
s3: EZ bar bicep curls: 3 x 8 (20, 25, 25)
s3: shoulder matrix 2 x 8 (7.5)

OHP: 1 x 25 (empty bar)

before sleep: 2 x 10 unilateral glute bridges

week 53

strength, upper: mon

depth jump: X
MR tucks: X

s1: bench: 5 x (65, 75, 85), 4 x (92.5), 5 x (87.5)
s1: 1s rows: 5 x (65, 75, 75, 75, 75)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 5 x (15, 20, 25)

s3: tri pulley pushdown: 3 x 8 (30, 34, 36)
s3: EZ biceps curl: 3 x 8 ( 20, 25, 25)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 19 (20kg empty bar)

week 52

strength, lower: wed

warmup, prehab
sprint warmup

Depth jumps: 3 x 5
MR tucks: 2 x 10

REA squats: 4 x 3 (70, 75, 80)
squats: 3 x (100, 110, 120, 130)

singles: 1 x (135, 140, 145)

pullups: 2 x 15 (5kg)

back extensions: 2 x 20

week 52

1 year anniversary...

couldnt get to the gym, so did 1 BW workout at 1am before sleeping.

warmup jog.
sprint warmup

ME sprints: 4 x ~40m

BW lunges: 2 x 20 each leg

s1: pullups: 4 x 10
s1: dips: 4 x 10
s1: dragon flags: 4 x 5

week 51

strength upper: thurs

warmup, prehab
sprint warmup

Depth jumps: 4 x 6
MR tucks: 4 x 10

s1: bench: 5 x (65, 75, 85, 92.5)
1s rows: 5 x (70, 75, 75, 75)

s2: incline DB bench: 3 x 5 (30)
weighted pullups: 3 x 5 (17.5, 20, 22.5)

s3: pulley tri pushdown: 3 x 8 (34, 36, 36)
EZ bicep curls: 3 x 8 (20, 25, 27.5)
shoulder matrix: 2 x 8 (5, 7.5)

OHP: 1 x 22 (empty bar)

week 51

Strength, lower: monday

warmup, prehab
sprint warmup

Depth jumps: 4 x 5

REA squats: 4 x 3 (70, 75, 80, 85)
Squats: 4 x (90, 100, 110, 120)
3 x 130

MSEM squats: 1 x (135, 137.5, 140, 142.5)

pullups: 1 x 23
dips: 1 x 30

back ext: 2 x 20

week 50

strength week 6: upper, Monday

Prehab, warmup

ME jumps
Depth jumps: 3 x 3
ankle hops: 3 x 10

s1: bench: 3 x 5 (85, 85, 87.5)
s1: 1s rows: 3 x 5 (75)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 3 x 5 (17.5, 20, 22.5)

s3: tri pushdown: 3 x 8 (34, 34, 36)
s3: EZ biceps: 3 x 8 (20, 25, 27.5)
s3: shoulder matrix: 2 x 8 (5)

OHP: 1 x 25 x 25kg

week 49

strength phase, lower: Monday

prehab: vmo, back
sprint warmup
sprints, 1x

ME jumps: didnt attempt, floor was very very dusty, slipping all over.
Depth jumps 20": 4 x 3
MR tuck jumps: 4 x 10

REA squats: 4 x 3 (75, 80, 80, 80)
squats: 5 x (100, 110, 120)
4 x 130

MSEM singles: 1 x (135, 137.5, 140)

pullups: 1 x AF (24)
dips: 1 x AF (30)

back exts: 2 x 25

week 48

strength, upper
thurs

warmup, prehab (shoulders, cobras)

s1: Bench: 3 x 5 (87,5, 90, 90)
s1: 1s row: 3 x 5 (75)

s2: incline DB bench: 3 x 7 (30)
s2: weight pullups: 4 x 7 (10, 12.5, 12.5, 12.5)

s3: tri pushdown: 3 x 8 (35, 36, 38)
s3: EX bicep curls: 3 x 8 (25, 27.5, 25)
s3: shoulder matrix: 3 x 8 (5, 7.5, 7.5)

reverse chops: 2 x 8 (16) both left and right

barspeed was good for all sets for bench, so that was great.
DB bench limited by DB, max DB gym had was 30kg, so upped reps.
no one to put the weight for me on pullups, so also limited, and made do with more reps.

week 48

strength, lower
monday

warmup, prehab
sprint warmup
sprints: 2 x 20~m

MR tuck jumps: 3 x 10
Depth jumps: 3 x 5, just below knee

REA squats: 4 x 3 (70, 75, 80, 80)
Squats: 5 x (100, 110, 120)
3 x 130

MSEM: 4 singles x 135

pullups: 1 x AF (23)
dips: 1 x AF (26)

back ext: 1 x 20

week 47

strength, upper

BW: 67kg

s1: bench: 3 x 5 (85, 87.5, 87.5)
s1 1 sec rows: 3 x 5 (75)

s2: incline DB bench: 3 x 7 (30)
s2: weight pullups: 4 x 7 (10, 15, 17.5, 7.5)

s3: Triceps pushdown: 3 x 8 (34, 35, 36)
s3: EZ bicep curls: 3 x 8 ( 25, 27.5, 22.5)

shoulder front raises: 2 x 20 (2.5)

week 47

strength: lower

warmup, prehab
sprint warmup
sprints: 2 x 20m uphill

ME jumps: did not do, courts booked by badminton ppl.
MR tuck jumps: 3 x 10
depth jumps: 2 x 5, just below knee ht

REA squats: 4 x 3 (70, 75, 75, 75)
squats: 5 x (100, 110, 120, 127.5)

BB reverse lunge: 2 x 3 (60)

didnt do all 4 sets due to left toe aches.

pullups: 22
dips: 25
back ext: 2 x 20

leg raises: 2 x 15

week 46

strength phase: upper

warmup, prehab

s1: bench: 3 x 5 (85, 90, 87.5) only got 4 reps on 90 tho.
s1: 1 sec rows: 3 x 5 (72.5)

s2: incline DB bench: 3 x 6 (30)
s2 weighted pullups: 3 x 5 (17.5, 20, 22.5)

s3: tri pushdown: 3 x 8 (34, 36, 36)
s3: EZ bicep curl: 3 x 8 (25)
s3: shoulder matrix: 3 x 8 (5, 7.5, 7.5)

week 46

strength phase: lower

warmup, prehab

MR tuck jumps: 4 x 10

REA squats: 4 x 3 (70kg)
squats: 5 x (90, 100, 110, 120, 125, 115, 100)

pullups: 1 x 20

week 45

strength phase week 1: tues

warmup, prehab

s1: bench: 3 x 5 (85, 87.5, 85kg)
s1: 1 sec rows: 3 x 5 (70)

s2: incline DB bench: 4 x 5 (30)
s2 weight pullups: 4 x 5 (7.5, 10, 15, 17.5)

s3: tri pushdown: 3 x 8 (34)
s3: EZ bicep curls: 3 x 8 (22.5, 27.5, 25)
s3: shoulder matrix: 3 x 8 (5)

week 45

strength block: week 1, monday.

warmup
prehab
basketball warmup

ME jumps: only a handful
MR tuck jumps: 4 x 10

REA squats: 3 x 3 (60)
Squats: 5 x (90, 100, 110, 115, 120)

BB reverse lunge: 2 x 3 (60)

s1: pullups: 2 x AF (15, 13)
s1: dips: 2 x AF (18, 15)
s1: back ext: 2 x 20

week 44

GPP week 7: upper A, tues

warmup
prehab
sprint warmup, tempo sprints: 1 x 5

s1: bench: 3 x 8 (80, 82.5, 82.5)
s1: 1sec rows: 4 x 8 (60, 65, 65, 65)

s2: incline DB bench: 3 x 8 (30)
s2: weight pullups: 4 x 8 (5, 5, 7.5, 7.5)

s3: pulley tri pushdown: 3 x 8 (31, 36, 36)
s3: EZ bicep curls: 3 x 8 (22.5, 25, 25)
s3: shoulder matrix: 4 x 8 (5, 5, 7.5, 5 )

week 44

GPP week 7: lower A, mon

warmup, prehab

ME jumps, nothing worth mentioning.
MR tuck jumps: 4 x 10

REA squats: 4 x 3 (60)
Squats: 4 x 8 (102.5, 105, 102.5, 105)
18" stepups: 3 x 8 (60, 65, 65)
DB reverse lunge: 3 x 8 (25)

reverse lunges felt great, mental cue was to visualise each rep as a SLRVJ

calf raise: 4 x 5 (85)

s1: pullups: 3 x AF (14, 11, 9)
s1: dips : 3 x AF (20, 15, 12)

hanging leg raises: 2 x 15

week 43

GPP week 6: upper B, fri

pickup ball

S1: paused DB bench: 4 x 5 (30)
S1: paused rows: 4 x 5 (60)

S2: dips: 3 x AF (20, 20, 17)
S2 paused pullups: 4 x AF: (7, 8, 5)

S3: pulley tri pushdown: 4 x 8 (29, 34, 34, 34)
S3: DB bicep curls: 4 x 8 (10, 12.5, 12.5, 12.5)
S3: shoulder matrix: 3 x 8 (5)

OHP: 1 x 25 x empty bar (20kg)

week 43

GPP week 6: lower B, thurs

warmup, prehab
sprint warmup
sprints: 1 x 5

no ME jumps as courts were once again full of badminton players.

MR tuck jumps: 4 x 10
SL RFI laterals: 3 x 10

jump squats: 4 x 3 (37.5)
pin squats: 3 x 8 (100)
DB lunges: 4 x 5 (30)

seated calf raise: 5 x 10 (30)

pullups: 3 x AF (15, 10, 7)
dips: 3 x AF (25, 12, 10)

week 43

GPP week 6: upper A, tues

warmup, prehab
sprint warmup
SVJ: a handful
tempo sprints: 1 x 6 incline

went easy abit on the SVJ due to aching knee.

S1: bench: 3 x 8 (75, 80, 80)
S1: 1 sec rows: 4 x 8 (60, 60, 65, 65)

S2: incline bench: (8, 8, 7) x 30kg
S2: weight pullups: 4 x 8 (7.5, 5, 5, 5)

S3: tri pushdown: 3 x 8 (34)
S3: EZ bicep curl: 3 x 8 (20, 22.5, 22.5)
S3: shoulder matrix: 2 x 8 (5)

OHP: 1 x 25 x 20kg(empty bar)

week 43

GPP week 6: lower A, monday

warmup, prehab
sprint warmup
sprints: 2x

ME jumps: couldnt do, courts were booked.
MR tuck jumps: 3 x 10
SL RFI laterals: 3 x 10 each leg

REA squats: 4 x 3 (60kg)
squats: 4 x 8 (100)
18" stepups: 3 x 8 (60, 65, 65)
DB reverse lunges: 3 x 5 (30)

calf raises: 3 x 5 (100)

pullups: 15

rushed workout, by the time i headed to the showers, it was 15 mins to closing.

week 42

GPP week 5: upper B, fri

warmup, prehab
sprint warmup
SVJ
tempo sprints: 1 x 5, 1 x 4

S1: paused DB bench: 3 x 5 (30)
S1: paused rows: 4 x 5 (69, 60, 60, 55)

S2: dips: 18, 18, 22
S2: paused pullups: 4 x 8

S3: pulley tri pushdown: 4 x 8 (34, 33, 34, 34)
S3: DB bicep curl: 4 x 8 (12.5, 12.5, 12.5, 15)
S3: shoulder matrix: 4 x 8 (5, 5, 5, 10)

week 42

GPP week 5: lower B, thurs

warmup, prehab
sprint warmup
sprints: 6 x 20

ME jumps
SL RFI laterals: 3 x 10

Jump squats: 5 x 3 (35kg)
Pin squats: 3 x 8 (95)
DB paused lunges: 4 x 5 (30)

pullups: 3 x 11
dips 15, 20

week 42

GPP week 5: upper A

warmup, prehab
sprint warmups
SVJ
tempo sprints: 1 x 7

S1: bench: 3 x 8 (75)
S1: 1 sec rows: 4 x 8 (60)

S2: Incline DB Bench: 3 x 8 ( 25, 25, 28)
S2: weighted pullups: 3 x 8 (7.5, 7.5, 7.5), 1 x 10 x BW

S3: Tricep pulley pushdown: 3 x 8 (31, 34, 34)
S3: EZ bicep curls: 3 x 8 (17.5, 20, 22.5)
S3: shoulder matrix 4 x 8 x 5

week 42

GPP week 5: lower A, Mon

warmup, prehab (shoulder, VMO, back)

ME jumps: max of 1 inch above twice
MR tuck jumps: 4 x 10
SL RFI lateral hops: 3 x 10 each leg

REA squats: 4 x 3 (55kg)
Squats: 4 x 8 (97.5kg)
18" stepups: 3 x 8 (62.5kg BB)
DB reverse lunge: 2 x 8 (30, 30)
1 x 5 (30)

calf raise: 4 x 5 (90kg)


skipped the pullups and dips, raining mad outside, couldnt do the sprints.

week 41

GPP week 4: upper B, fri

warmup, prehab
tempo sprints: 6 x 50m uphill

S1: paused DB flat bench: 3 x 5 (28, 28, 30)
s1: paused rows : 4 x 5 (50, 55, 55, 55)

S2: Dips : 3 x 17
S2: paused pullups: 4 x 8

S3: pulley tri pushdown: 4 x 8 (29, 31, 31, 34)
s3: DB biceps curls : 4 x8 (12.5, 12.5, 12.5, 15)
S3: shoulder fly matrix : 4 x 8 (5, 5, 5, 7.5)

2 x 1.5 min planks

week 41

GPP week 4: lower B, thurs

warmup, prehab (shoulder, VMO, cobras)
sprint warmup
sprints 7 x 20m uphill

MR tuck jumps: 3 x 10

jump squats: 5 x 3 (32.5kg)
pin squats: 3 x 8 (90, 95, 95)
DB lunges: 3 x 5 (30kg)
seated calf raise: 4 x 10 (30kg)

pullups: 2 x 11
dips: 3 x 17

week 41

week 4 GPP: upper A, tues

sprint warmup, prehab (shoulders, cobras)
SVJ
tempo sprints 1 x 6 uphill

S1: bench: 3 x 8 (72.5, 75, 75)
S1: seated rows: 4 x 8 (50, 55, 60, 62.5)

S2: incline DB bench: 3 x 8 (22.5, 22.5, 25)
S2: weighted pullups: 4 x 8 (7.5, 7.5, 10, BW)

S3: pulley tri pushdown: 3 x 8 (31, 31, 31)
S3: EZ bicep curls: 3 x 8 (17.5, 17.5, 20)
s3: shoulder matrix 4 x 8 (5, 5, 5, 5)

week 41

GPP week 4: lower A, monday

warmup, prehab(glutes, cobras)
sprint warmup
sprints: 4 x 20, incline

ME jumps: 10-15 tries.

pullups: 3 x 11
dips: 2 x 17

DB reverse lunge: 2 x 8 (25kg)

REA squats: 4 x 3 (50kg)
Squats 4 x 8 (95, 97.5, 97.5, 90)

had a meeting at work, couldnt be late, and rack was taken up by a dude chatting in between benching, hence the all over workout. :(

week 40

GPP week 3: lower B

warmup, prehab (shoulder, vmo, back)
sprint warmup
sprints 4 x 20m

MR tuck jumps: 4 x 10

jump squats: 5 x 3 (30kg)
pin squats: 3 x 8 (90kg)

DB paused lunge: 3 x 5 (30)
seated calf raise: 4 x 10 (30)

pullups: 11, 12, 13
dips: 16, 17, 18

week 40

week 3 GPP: upper A, thurs

warmup, prehab
skipped the sprints and jumps today, leg soreness was really up there.

S1: BB bench - 4 x 8 x 70kg
S1: Seated row - 5 x 8 x 50

S2: Incline BB bench - 4 x 8 x 22.5
S2: weighted pullup - 4 x 8 x 7.5 + 1 x 7 x BW

S3: pulley tri pushdown - 4 x 8 (26, 29, 31, 33)
S3: EZ bar bicep curl - 4 x 8 (15, 17.5, 17.5, 20)
S3 shoulder fly matrix - 4 x 8 x 5kg

week 40

week 3 GPP: lower A, tues

warmup, prehab
sprint warmup

sprints: 5 x 20m
SVJ: abt 10 total
MR tuck jumps: 4 x 10

supposed to do ME jumps, but was lookin at the wrong page, and did SVJ instead :/

REA squats: 4 x 3 x 45kg
Squats: 3 x 8 (92.5, 95, 95)

18" stepups
3 x 8 x 62.5

DB reverse lunge
3 x 8 x 22.5

calf raises
4 x 5 x 85

pullups
3 x 10

week 39

week 2 GPP: thurs, upper B

sprint warmup
SVJ
tempo sprints: 1 x 6

S1: DB paused flat bench
5 x 25, 28, 28
S1: paused seated rows
5 x 45, 50, 55, 60

S2: dips
16, 17, 18
S2: paused pullups
4 x 8

S3: pulley triceps pushdown
8 x 26, 26, 26, 29
S3: DB biceps curls
8 x 10, 10, 12.5, 15
S3: shoulder matrix
4 x 8 x 5kg

reverse chops
2 x 5 x 19
reverse crunches
2 x 15

week 39

GPP week 2: wed, lower B

prehab, warmup
sprint warmup

ME sprints
3 x 20m

ME jumps: 7-10
MR tuck jumps: 4 x 10

jump squats
5 x 3 x 25kg

pin squats
8 x 80, 90, 95

DB walking lunges
5 x 5 x 30kg each hand

had to modify to sets of 5, cause grip wasnt up to 8 reps

seated DB calf raise
3 x 10 x 30kg

dunno how to add more weight, thats the heaviest DB in the gym...

pullups
3 x 11
dips
3 x 16

reverse chops
2 x 5

week 39

GPP week 2: tues, upper A

prehab, sprint warmup

SVJ: about 10

tempo sprints
40m, 2 x 5

S1: bench
8 x 65, 70, 72.5
S2: seated rows
8 x 45, 50, 55, 55

S2: incline DB bench
8 x 20, 22.5, 22.5
S2: weighted pullup
4 x 8 x 7.5kg

S3: pulley tricep pushdown
8 x 24, 26, 28
S3: EZ bicep curls
8 x 12.5, 15, 17.5
S3: shoulder matrix
4 x 8

reverse cable chops
2 x 5 (each side) x 19(dunno how heavy, assume to be kg)
hanging leg raises
2 x 10
plank
1 x 2mins

week 39

GPP week 2: mon, lower A

prehab, warmup

warmup sprints
sprints: 5 x 20m

ME jumps: a handful
MR tuck jumps: 4 x 10

REAs:
4 x 3, 45kg

Squats
3 x 8, 90kg

18"stepups
3 x 8: 60, 60, 65kg

Reverse lunges
3 x 8, 20kg

BB calf raises
4 x 5: 90, 100, 100, 100, 100kg

pullups
3 x 11

dips
2 x 17

core
did some cable chopping thing, but reversed the direction, from low to high
2 x 5 each side.

no time to stretch, it was either stretch and go home without the shower, or shower and head home.
i chose the shower, for the wellbeing of fellow passengers on the bus ride home :p

week 38

GPP week 1: thurs, upper B

no time, really running late, so skipped the sprints.

S1: DB flat bench: 3 x 5 x 25kg, pause at bottom
S2: Seated rows: 4 x 5 x 50kg, pause at back

S2: dips: 3 x 17
S2: pullups: 3 x 8, 1 x 5

S3: pulley tricep pushdown
8 x 26, 24, 24, 26kg

S3: DB bicep curls
8 x 7.5, 10, 7.5, 10kg

S3: shoulders matrix
4 x 8 x 5kg

week 38

GPP week 1: Wed, lower B

warmup, prehab
sprint warmup
sprint: 3 x ME, approx 20m

ME jumps

(fuck, forgot the tuck jumps!)

jump squats
5 x 3 x 20kg

Pin squats
8 x 60, 80, 90

DB walking lunges (3sec pause)
7, 5, 4, 5 x 25kg each hand

grip gave out on this, had to drop the weights, and regroup before retrying.

dips
2 x 20

pullups
1 x 15

losing grip, couldnt hang on properly :/

week 38

GPP week 1: Tues, upper A

Prehab: shoulder, vmo, cobras

sprint warmup
SVJ: 2 x 5

Tempo sprints: 50m (approx 70%)
1 x 5
1 x 3

S1: Bench
8 x 60, 65, 67.5
S2: Seated rows
8 x 45, 45, 45, 45

S2: incline DB bench
8 x 17.5, 20, 17.5
S2: weighted pullups
8 x 5, 5, BW, BW

S3: pulley tricep pushdown
8 x 21, 24, 24
S3: EZ bar bicep curls
8 x 10, 15, 15
S3: shoulder matrix
8 x 5, 5 , 5

week 38

GPP week 1: monday

Prehab:
shoulder rotations, Peterson stepups, cobras

some warmup sprints.
sprints
5 x ~20m, incline abt 15-20 degrees. couldnt find a safe flat road to run haha.

ME jumps
abt 8 times. not at a rim, so couldnt gauge.

MR tuck jumps
4 x 10

REA squats
4 x 3 x 42.5kg

18" stepups. not too sure abt the height, but just below my knee.
3 x 8 x 60kg

Reverse lunge
3 x 8 x 15kg each hand

pullups
3 x 10

dips
3 x 15

week 37

week 9

abit sick. pain in chest from coughing too much.
doc gave some heavy duty meds, 10ml of the syrup left me feeling woozy. no dips for me haha.

AD warmup
prehab: shoulders, glutes, cobras

some shooting and free throw warmups.

24" depth jumps
3 x 10

REAs
3 x 3 x 85kg

Squats
5 singles x 130
5 singles x 135

pullups
20, 12

week 36

adarq week 8: mon

AD warmup
prehab

ME jumps, did a handful.

Depth jumps, 24"
3 x 10

REA squats
3 x 3 x 80kg

Squats
6 singles x 130kg
3 singles x 132.5kg
3 singles x 130kg

on the 2nd set, felt that the first 10-20% of the concentric portion wasnt as fast as could be, though the rest of the way up was as fast as previous sets, so dropped the weight abit. but pissed with myself, i went on and did somemore.

4 x 100kg

2 x 4 x 90kg
of this thing like REA, where i drop, but instead of going up explosively, i tried to absorb the weight. my weak idea of working my force absorption.

OHP (replaced the bench with it, as i felt like i havent done this for a long time)
5 x 20, 30, 35, 40, 40
10 x 30
10 x 25
15 x 20

pullups 17
back ext 25
dips 25
leg raises 15

then i got chased out by the gym. or rather, it was the last 15mins, and i had to rush off for my shower. haha.

week 35

adarq week 7: fri

AD warmup
Prehab

Depth jumps
18" x 10
24" x 10

REA squats
5 x 3 x 80kg

Squats
8 singles x 120kg

cycled thru the following so each column is 1 set.

pullups 17, 15, 12
dips 20, 20, 20
back ext 15, 15, 15

leg raises
3 x 15

week 35

adarq week 7: monday

AD warmup
prehab

3 x 3 ME jumps

24" depth jumps
2 x 10

REA squats
3 x 3 x 80kg

Squats
6 singles x 125, 127.5

Bench
5 x 40, 50, 60, 70, 80, 77.5, 75, 70

shoulder and trap was bugging, from lugging around a heavy messenger bag for the whole of sat, so decided not to push it..

pullups
17, 10

dips
20, 20

back extensions
20, 20

skipped the rows and core work, was late for work...
cut short the rest time for the pullups as well, oh what a big difference haha...

week 34

adarq week 6: thurs B

AD warmup
prehab

DJ: 18"
2 x 10

REA squats
5 x 3 x 75kg

Squats
8 singles x 115kg

pullups
5 x 10

dips
5 x 15

back extensions
3 x 15

hanging leg raises
2 x 15

week 34

adarq week 6: thurs A

FAIL session. fuck.

yesterday's recovery workout became a full blown workout for me.

every sprint was max effort, i was trying to be explosive out of the blocks, and every stride i was focussing on minimising stride time.

hams were abit sore today.
generally don't do too well on outdoor courts, partially cos of the shoes i suppose.

outdoors, i wear my beater huaraches 2k5. comfy as hell, but they were never really very stable. and to make things worse, the midsole on the right shoe was peeling off.

FUCK!

best solitary effort was only 2 inches above.

FUCK FUCK FUCK!!

week 34

adarq week 6 day 2: wed

AD warmup
fast jog warmup

10 yard sprints x 5
20 yard sprints x 4

broad jumps
about 10~15

dun really know yards, so each sprint was abt 15m for the 10yard, and 20 odd metres for the 20 yards.

for the broad jumps, every jump was 2.5~2.6m. best jump was 2.65~2.7 abt 3 times.

week 34

adarq week 6: monday

AD warmup
prehab

Depth
18" x 10
24" x 10
18" x 10

REA squats
3 x 3 x 75kg

Squats
6 singles x 120
6 singles x 125

Bench
5 x 60, 70, 80, 90, 80

Seated rows
5 x 30, 40, 50, 60, 70, 70, 70

Pullups
18, 13

Dips
25, 20

Back extensions
25, 25

week 33

adarq week 5

active warmup

prehab
shoulders, glutes, cobras
2 x 10

REA squats
5 x 3 x 70kg

Squats
2 x 8 singles x 112kg

pullups
24, 15

dips
35, 25

back extensions
22, 25

raised planks
1:00, 1:30

leg raises
15

week 33

adarq week 5 day 1: Monday

did a workout last week, but lost the log, so not gonna post.

Active/dynamic warmup

Prehab
shoulders, glutes, cobras
2 x 10

18" depth jumps
2 x 10

REA squats
5 x 3 x 70kg

MSEM squats
2 x 6 singles x 115kg

Bench
5 x 40, 50, 60, 70, 80, 80

Seated rows
5 x 35, 45, 55, 75, 75, 75

pullups
15, 15

dips
25, 25

back extensions
20, 20

hanging leg raises
15, 15

cut myself some slack on the pullups/dips, didnt want to accumulate too much fatigue

week 32

adarq week 4 day 1: Monday

Active/dynamic warmup

Prehab
shoulders, glutes, cobras
2 x 10

18" DJs
2 x 10

REAs
5 x 3 x 70kg

MSEM
2 x 8 x 110kg

Pullups
20, 18

Dips
30, 25

Back extensions
20, 20

Leg raises
15, 15

week 31

adarq block week 3: Fri

Prehab
shoulders, cobra, glute
2 x 10

OHP
5 x 20, 25, 30, 35, 40, 45, 45, 40, 35

Seated rows
5 x 30, 40, 50, 60, 80, 85, 85

Bench
5 x 30, 40, 50, 60, 80, 85, 85

Weighted pullups
5 x BW, 5, 10, 15, 20, 15
10 x BW

Back extensions
20, 15

week 31

adarq block week 3: Tues

active/dynamic warmup

stiff leg jump ropes
6 x 200

Prehab
shoulders, cobra, glutes

REAs
3 x 60, 70, 70, 70

MSEMs
3 x 127, 130

Jump Squats
5 x 40, 40

still quite pissed abt the jump squats, i feel im not able to change from eccentric to concentric fast enough, cant explode out fast enough. FUCK!

Pullups
23, 14

Dips
32, 15

Back extensions
20

week 30

adarq week 2 day 3: thurs

skipped the hoops session to rest the back abit.

active/dynamic warmup

stiff legged hops
6 x 200

prehab
shoulders, cobra, glute
2 x 10

REA squats
3 x 60, 70, 70

MSEM squats
5 x 120, 125

jump squats
5 x 35, 35

pullups
23, 12

dips
30, 17

week 30

adarq week 2 day 2: wed

warmup

prehab
shoulders, glute, cobra
2 x 10

OHP
5 x 20, 25, 30, 35, 40, 45, 50, 40

Seated machine rows
5 x 15, 25, 35, 50, 60, 70, 80, 82.5, 77.5

Bench
5 x 20, 40, 60, 70, 80
4x 90

on the fifth attempt, failed and pulled/strained my back abit.
sure hope it doesnt affect the stability for the squats...

Weighted pullups
5 x BW, 5, 10, 15, 20
15 x BW

Core
hanging leg raises
2 x 15
raised planks
1 min, 1:20

rebounding quick lunges
15

week 30

adarq week 2 day 1: monday

warmups

stiff leg jumps
8 x 200

prehab
shoulders, glute, cobra
2 x 10

REAs
3 x 60, 70, 75

Squats
5 x 100, 110, 115, 115, 115

DB walking lunges
5 x 28, 28, 28

calf raises
10 x 80, 90, 95

pullups
22, 12

dips
27, 16

skipped the core, cos gym was closing in 15mins.

week 29 day 3

adarq block week 1 day 3

warmups

stiff legged mini ankle hops (making do till i get myself a nice pink jump rope)
7 x 200

Prehab
shoulders, cobra, glutes
2 x 10

REAs
3 x 40, 50, 60, 60, 60

MSEM squats
supposed to do them straight after the REAs, but i repped out a few at 100kg or so. habit, need to get myself prepped abit. dun think i'll be ready to handle near limit weights at my first set...

also prescribed 2 sets of 3, but i switched it up today, going for 3 sets of 2.
2 x 125, 130, 135

abit tired, so i did the upper body stuff first, before the lunges.

pullups
20, 10

dips
25, 20

DB walking lunges
3 x 25, 25, 25

core
leg raises
2 x 15

week 29 day 2

week 29
adarq block week 1 day 2 session A

8am
shot around, jogged around abit
2 x 3 SVJ
played abit of 1 on 1 with this dude who asked me.
did like 10-15 RVJs

couldnt get any higher than the last time i got to that court. about 2 inches above rim.
got it like 3~5 times tho, if thats any consolation haha...

off to work, then the next session later!

Session B

Prehab
shoulders, cobra, glute
2 x 10

OHP
5 x 20, 25, 30, 35, 40, 45
3 x 50 (fuck)
5 x 45

Seated machine rows
5 x 20, 25, 35, 40, 55, 60, 70, 80

Bench
5 x 50, 60, 70, 80
4 x 90 (double fuck)
10 x 70

Weighted pullups
5 x BW, 5, 10, 15, 17.5, 20
12 x BW

sets up to 15kg were done with DBs between feet
beyond that, sets were done with them between the nook between the hams and calves, behind the knees. too heavy for my feet.

Core
leg raises
2 x 15

raised planks
2 x 1min

week 29

week 29
adarq block week 1

stiff hops
5 x 200

could feel my calves starting to cramp up, so stopped. my calves are notoriously poor at recovery, remembered not walking properly for days at a stretch after calf raises on a raised platform in past sessions.

REAs
3 x 3 x 60kg

MSEM squats
3 x 120kg
3 x 127.5kg

1st set felt so easy, decided to take advantage and push it somemore.

jump squats
2 x 5 x 35kg

first set, i thought the weight was too little. almost wanted to up the weights for 2nd set, but went along anyway. good thing i did, cos i noticed that the time from eccentric to concentric was noticeably longer for the last few reps. and if a klutz like me can tangibly notice it, it must be a damn big difference haha.

pullups
22, 15

dips
27, 17

officially hate doing lightweight stuff to failure :p

core stuff

leg raises
2 x 15

raised planks
2 x 1min

still felt like i could do more, so went ahead with

lateral DB raises
2 x 10 x 10kg

week 28

REAs
4 x 50, 60, 70

Squats
3 x 90, 100, 110, 120, 125, 130
8 x 100

Hang Cleans
4 x 50, 50

OHP
8 x 30, 35
4 x 40, 45, 40
8 x 35, 30

DB lunges
5 x 28, 28, 28, 28,

Back extension
10kg x 10, 10, 10, 10

Hanging leg raises
4 x 10

rebounding quick lunges
3 x 10

supersetted with

pullups
3 x 10

wanted to have a session today, but frens at work wanted me to 'show' them wat to do, some pointers and stuff, and wanted to do it at the smaller gym.

fml. no rack, all machines. didnt know what to do with myself.
and all my frens wanted to do was to horse around. sigh, wasted day.

a few sets at the bench machine. smith?
felt weird. anyway, banged out a few sets at 60kg

hang cleans
4 x 6 x 60kg

lat pulldowns
a few sets, low weights, just trying to work the lats properly.

seated DB shoulder press
3 x 10 x 17.5kg

only bright spot was that they had this prone leg curl machine
4 x 8. no idea on the weightages, cos they were numbered 1, 2, 3, 4...

rebounding lunges
3 x 15

gonna start on some new block, pending planning by adarq, but i reckon its gonna be a power block or something.

so before i start... mayb i'll update status abit.

the last game yesterday, was able to get an inch or so above, from a 2 step walk in.
RVJ tho, is still abt the same as the last time i put up the vid, tho it did feel easier.

lets hope stuff works out!

week 27

REAs
4 x 40, 60, 70

Squats
4 x 90, 100, 110
120, 120, 120, 120, 120, 120

fucking winded... took quite abit of gas outta me, those squats.
mayb not used to sets of 4 yet.

Bench
6 x 50
4 x 60
3 x 70, 80, 90, 80, 85
6 x 70
15 x 60

DB lunges
6 x 28, 28, 28, 28kg

Pullups
4 x 10

hanging leg raises
2 x 10

grip was killing me, couldnt do more.

ankle hops
3 x 5

week 26

week 26

early today morning, before heading to work.

Sprints
4 x 40m, 80~90%

Bounds
3 x 5 contacts each leg

Pullups
6 x 10

in between each set of pullups,

Depth Jumps
3 x 5, above knee height

Depth drops
3 x 5

tried to do some different core stuff.

dragon flag, on flat situp bench
2 x 5

not all reps had the legs straight out tho, and some of the last ones i din manage to go as low as the first few reps :(

bridges
1 x 1min

the flags were tough tho, core actually feelin abit worked now. i like.

week 25

week 25

sometime last week, but just got around to posting it today.

REAs
4 x 40, 50, 60

Squats
3 x 80, 90, 100, 110, 120, 130
1 x 135 (FUCK)
3 x 115, 115, 115

Bench
10 x 40
6 x 50
3 x 60, 70, 80
2 x 90 (FUCK)
5 x 80, 70
15 x 60

Walking DB lunges
5 x 5 x 25kg

Pullups
10, 10, 10, 10

Ankle Hops
3 x 6

week 24

did some mini stuff over the weekend, played a game.

week 24

REAs
4 x 50, 50

pullups
10, 10, 10, 10, 10

DB walking lunges
5 x 22.5, 25, 25, 25, 25

Squats
4 x 60, 90, 100
4 x 110, 110, 110, 110, 110, 110

OHP
6 x 30, 35
4 x 40, 45
3 x 50
2 x 52.5
10 x 40
13 x 30
18 x 25

rebounding quick lunges
2 x 15

week 23A

done on tues actually, but didnt get arnd to posting till now..

REAs
4 x 40, 60, 70

Squats
3 x 80, 90, 100, 110, 120, 125, 130
2 x 135

OHP
6 x 20, 30
3 x 40, 45, 50, 50
10 x 40
15 x 30
20 x 20

DB lunges
5 x 22.5, 25, 25, 25, 25

pullups
10, 10, 10, 10, 10

crunches
3 x 15

ankle hops
3 x 8

week 22B

no court space for hops once more...

REAs
5 x 40, 60, 70

Squats
5 x 80, 100, 105, 105, 105, 105

Bench
6 x 60
4 x 70
3 x 80, 85
8 x 75, 70, 65, 60

running late for work, so skipped the stepups, cos they usually take the most time for me.

lateral hops
4 x 15secs

machine rows
6 x 45, 55, 65, 65, 65

rebounding quick lunges
2 x 15

week 22A

pullups
5 x 10

strength isnt like it used to for pullups, not sure why..

REAs
4 x 40, 50, 60

Squats
3 x 80, 90, 100, 110, 120, 125, 130
2 x 135

mayb its the jack3d, maybe its the caffeine, maybe its the beta-alanine.
whatever it is, im stoked i got that 135.
was shooting for 130, thinkin that i could probably stick it.
but i was feeling so amped, i went 'what the hell, lets do it'
1st rep was actually easy, so went for another. 2nd one was tough, halfway up i lost power,
but somehow abit of adrenaline and it went up, but it was more a good morning haha.
either way im happy, went for 130, got more, went for 1 rep, got 2...

OHP
6 x 20, 30, 40
3 x 45, 47.5, 50
5 x 40
15 x 30
18 x 25
wanted 20 on that last set, failed.

walking lunges
5 x 20, 22.5, 25, 25

leg raises
5 x 1o
supersetted with

tricep pulldown
10 x 24, 24, 26, 26, 29

ankle hops
4 x 5

week 21B

last thurs actually.

Hang cleans
4 x 30, 40, 50

Squats
5 x 100, 105, 105, 105, 105

Bench
8 x 50
6 x 60
4 x 70, 80
3 x 90
4 x 80
15 x 60, 50

stepups
3 x 100, 110, 120, 120

machine rows
5 x 50, 60, 65, 65, 65, 70
20 x 40

Leg raises
5 x 10

lateral hops
3 x 15secs

week 21A

on tues actually.

REAs
4 x 40, 50, 60

Squats
4 x 80, 90, 100
3 x 110, 120, 125, 127.5, 120

OHP
8 x 20
6 x 30, 35
4 x 40, 45
10 x 35, 30

walking lunges
5 x 20, 25, 25, 25

pullups
5 x 10

barbell calf raise
8 x 100, 100, 100

machine tricep rope pulldown
10 x 24, 26, 26

ankle hops
4 x 5

week 20 extra

400m quick jog warmup

3 x ~45m max effort sprints.

3 x 45m bounds

5 x depth drops, waist height.

2 x 5 depth jumps, just above knee cap

week 20B

Hang cleans
4 x 40, 50

Squats
5 x 5 x 100

Bench
8 x 40
6 x 50, 60
4 x 70, 80
3 x 85
2 x 90
10 x 70

didnt want to pyramid to 90 haha, wanted to shoot for 3 but failed.

Stepups
3 x 100
4 x 3 x 110

Machine Rows
6 x 60
4 x 8 x 60

EZ bar bicep curls
15 x 15kg
2 x 10 x 15kg

each set supersetted with

leg raise
3 x 10

lateral line hops
3 x 10secs

week 20A

ok game last week. slippery floors make for a not so nice experience. 1/2 from deep, handful of layups, free throws.

double leg hops
3 trips across court.

REAs
4 x 40, 50

Squats
5 x 60
4 x 80, 90
3 x 100, 110, 120, 125, 125

first set of 125 actually felt light. happy.
was mumbling to myself before the money sets, bouncing around trying to psyche myself up. bet i looked funny LOL.

OHP
8 x 20
6 x 30, 35, 40, 40, 40

Walkin DB lunges
2 x 5 x 20
2 x 5 x 22.5

pullups
5 x 10

Stiff ankle hops
4 x 6

Machine rope triceps pulldowns
10 x 19kg
10 x 21
10 x 24
20 x 24

week 19

ytd really.

another 100 from deep. took shorter/less shots than the last time, so im a happy boy.

sneaked in some work at the gym. had just wanted to do a little core stuff, but one thing led to another...

shoulder rotation prehab.
honestly no idea wat i was doin, just some rotations at the machines.

rope tricep pulldown
4 x 15 x 19

calf raises
4 x 10 x 70kg

done seated at the squat machine(Smith?), with towel on my lap.
still too much pain for me tho.

single arm tricep DB overhead extension
4 x 10 x 10kg each arm

hang cleans
3 x 4 x 50kg

no problems with the weight, but transitioning to the front squat position, my right arm experience this tinge, just abt every rep. was it cos im not flexible enough?

planks
front: 3 x 1min
LR sides: 3 x 30 secs

rear delt DB flys
2 x 10 x 10kg
20 x 7.5, cos someone took the 10 away..

week 19

broad jumps
4 trips across court

REAs
5 x 40, 50

Squats
5 x 70, 80
5 x 5 x 90

some shoulder rotation prehab things at the machines

Bench
5 x 50, 60, 70, 80, 75, 75, 77.5

Stepups
3 x 80, 90, 100, 110, 110

Pullups
5 x 10

Lateral Hops
4 x 15 secs

EZ bar biceps curls
2 x 12 x 15kg

week 19

double leg hops (broad jumps)
4 trips across the court

Squats
5 x 60, 70, 80
4 x 90, 100
3 x 110
3 x 115
3 x 120
3 x 110
3 x 115

OHP
10 x 20
8 x 30
6 x 35
5 x 40, 45
4 x 40
7 x 30
12 x 25

wanted to shoot for 4 and 8 reps, but failed..

walking dumbbell lunges
5 x 17.5
4 x 5 x 20

rebounding quick lunges
3 x 15

EZ bar biceps curl
2 x 20 x 10kg

week 18

had a decent game ytd, after that loss midweek...

2/2 frm deep, made like 5,6 trips to the line, missed once.
handful of open play baskets, assists.

legs still not recovered from that higher vol squat day frm earlier..
gonna give meself a day or 2 of rest.

week 18

REAs
3 x 30
3 x 40
3 x 50
3 x 60

Squats
5 x 70
5 x 80
4 x 90
4 x 100
3 x 110
3 x 3 x 115
5 x 100
10 x 80

first set of 115 felt tough... but the weights practically flew up on the 2nd set...
3rd set was tough though.

Bench
8 x 30
5 x 40
5 x 50
5 x 60
3 x 70
5 x 80
2 x 3 x 85
5 x 70
12 x 60

dumbbell walking lunges
5 x 17.5 each hand
3 x 5 x 20

EZ bar biceps curl
10 x 12.5 (total weight not inc bar)
15 x 10
15 x 10
20 x 10