Adarq.org

Week 61

Tueday - 05/26/14
191lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5                      >> Probably could have pushed for 3x8 on back up sets but I felt like saving it for next time.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
280 x 8
280 x 6
280 x 6

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> These dropped by a bit god damit.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 10
195 x 5
195 x 5

Deadlift
245 x 3                          >> Legs were feeling good so I moved up to 370lbs finally.
315 x 1                          >> PR is 385x5, but that was back when I used to squat and dead on separate days.
370 x 5

Incline DB Bench Press
70's x 12                       >> 60sec rests.
70's x 10

Back Extensions
45 x 12                       >> 60sec rests.
45 x 12

Great workout. I feel like I have a tiny bit of water weight or excess skin or something like that over my abs. I want to drop to 188lbs or so. Going to look amazing. Also it makes my face look better too. It's like there's a threshhold... as soon as I get under 190lbs, people notice it in my face!

Week 60

Thursday - 05/21/14
194lbs

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> So close to 3x10... then I can work on tackling my PR of 200 x 10, 10, 8
135 x 5
185 x 3
225 x 1
195 x 10
195 x 10
195 x 8
195 x 4

ATG Squat
135 x 8                           >> 3min rests.
135 x 5                           >> Went from 8 reps to 10 reps on back up set. Not sure if I'll increase the weight on anything next workout.
185 x 5                           >> Probably not actually. I'll have a bball game on Wednesday most likely.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
330 x 3
330 x 3
330 x 3
300 x 10

Incline DB Bench Press
70's x 12                       >> 60sec rests.
70's x 6

Deadlift
245 x 3
305 x 1
365 x 5

Back Extensions
45 x 10                       >> 60sec rests.
45 x 10

Quote from: Dreyth on May 19, 2015, 11:32:27 am

Also down to 193lbs now. Doing strict IF for the rest of this month. Not eating before 7pm on weekdays, no exceptions. It'll help curb my hunger.

What time do you train? Do you find that IF impacts on your strength levels at all?

I usually start my training at about 9 or 10 at night. I then eat again at 11 or 12 when I get home. So I'll have two meals a day. The second meal is heavier. This has no negative impact on my training.

HOWEVER, when I used to get out at 3-5pm from work (or class) when I was in college, I would train at 5pm or so and then eat at 6 or 7pm. This was amazing. Once I got over the mental hurdle of "I haven't eaten, I definitely am going to lift less" I realized that I lift HARDER when I'm fasted. It feels great!!! Another benefit was that I was never lightheaded when I lifted. Sometimes if I'm not IF'ing, I'll be lightheaded or tired or groggy when I lift, because my eating schedule isn't structured. Neither is the amount of carbs and sugar I get throughout the day. However, with IF, if I end up training before I eat, then all variables are thrown out the window.


IF supposedly has benefits for letting you pack on more muscle with less fat than otherwise (and/or lettign you cut weigth while sparing more muscle than otherwise), but i'm not sure if that is conclusive. Regardless, the other benefits (appetite control + never lightheaded when I lift weights + i lift weights harder) are enough to make me do it.

Also I live at home with my parents, so instead of spending $10 a day for lunch, I pocket that money and wait till i'm home to eat for free. I end up with an extra $50 at the end of the workweek. That's an extra $200 a month! I'm basically pulling a new pair of sneakers and a pair of shorts or something out of my ass.

re: DLs, have you considered adding more high-rep grip/upper back work? like kroc rows, which matt krocapolish swears correlate directly to his pull.

have not thought of it. I use straps so i dont think grip training will help, though it'd be nice to have a stronger grip.
i dont think my upper back is whats limiting my deadlifts though. actually, how would i be able to assess that? maybe it is my upper back, who knows. Though my pendlay rows, cable rows, and back extensions have been improving.

It could also be that as my squat improves, it makes my deadlifts (later that same workout) harder since I squatted more weight.

Do you go with all out intensity every day? Or do you just squat what you can without putting so much of a grunt?

I read an interesting article on the bulgarian method that goes into some detail about the psychological effects of how hard you try to lift... they squat to a daily max WITHOUT any kind of mental arousal. the idea is that the CNS will not burn out if you are not very mentally aroused for your lifts, yet you are lifting 90% or more every day.

i cant find it now, but maybe youve heard of this? Related:

"In Squat Every Day, Perryman makes a compelling argument that, in many cases, the psychological stress of a workout contributes as much, if not more, to recovery debt than the actual workload of the physical activity itself."

Quote from: Dreyth on May 15, 2015, 05:31:29 pm

girl told me i had stretch marks on my ass. i never knew i had any, anywhere on my body. i wonder when i got them

Maybe all those ATG squats have got you growin' 

could be! ive had a high squat for years tho... ill ask her if they look new. then she'll moisturize em for me.

Week 59

Friday - 04/15/14
194lbs

-= Workout Log =-

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 15
+235lbs x 12

Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 5

Weighted Pull Ups
BW x 5                      >> 2min rests for weighted sets, 60sece rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 4
BW x 7
BW x 6
BW x 4

Seated Cable Rows
160 x 12                      >> 60sec rests.
160 x 12
160 x 12

Cable Crunches
110 x 12                    >> 60sec rests.
110 x 12 PR
110 x 12 PR