Adarq.org

Week 9

Saturday - 05/24/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests
45 x 10
95 x 8                     
135 x 5
135 x 3
155 x 3
185 x 1
205 x 1
225 x 1
235 x 1
220 x 6
220 x 4
220 x 4

Incline DB Bench Press
55's x 12                    >> 60sec rests.
55's x 8

Chin Ups
BW x 5                    >> 60sec rests.
+35lbs x 3
+55lbs x 1
+70lbs x 1
+85lbs x 1
BW x 12
BW x 7
BW x 4

Pull Ups
BW x 5               >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2                       >> Holy shit I hit 5x12. Time to raise the weight!
35's x 1
30's x 8 PR
30's x 8 PR
30's x 8 PR
30's x 6
30's x 5

Cable External Rotations (left side only)
20 x 12
20 x 12
20 x 12

Week 9

Tuesday - 05/20/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8                      >> My arms just somehow gave up on last set.
135 x 5
135 x 3
155 x 3
185 x 1
205 x 1
225 x 1
235 x 1
220 x 6
220 x 5
220 x 1

Incline DB Bench Press
55's x 12                    >> 60sec rests.
55's x 8

Chin Ups
BW x 5                    >> 60sec rests.
+30lbs x 3
+55lbs x 6
+55lbs x 6 PR
+55lbs x 4 PR

Pull Ups
BW x 8               >> 60sec rests.
BW x 4

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2                       >> Holy shit I hit 5x12. Time to raise the weight!
35's x 1
30's x 12
30's x 12
30's x 12
30's x 12
30's x 12 PR

Week 8

Wednesday - 05/14/14

-= Workout Log =-

Squat
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
285 x 5 PR

Sitting Leg Curls
165 x 12                   >> 60sec rests.

S/L Hack Squat Calf Raises
BW x 15                          >> 60sec rests.

Hanging Leg Raises
10                                >> 60sec rests.
10
10

Just wasn't feelin it today.

Week 7

Sunday - 04/11/14

-= Workout Log =-

Deadlift
135 x 5
155 x 3
245 x 3
285 x 1
335 x 1
325 x 6 PR

S/L Hack Squat Calf Raises (right side only)
BW x 15                         >> 60sec rests.
BW x 15
BW x 15
BW x 15
BW x 10

Sitting Leg Curls
165 x 12 PR                         >> 60sec rests.
165 x 10
165 x 6

Hanging Leg Raises
10                              >> 60sec rests.
10
10

Pendlay Rows
45 x 10                        >> 90sec rests.
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1
200 x 8 PR
200 x 8 PR
200 x 8 PR

I don't know about that... I can't think of a single instance when I thought "damn, this guy has such poor glute flexibility!" because, frankly... I have no idea "how that looks". In fact, considering how much we as a society sit down on a daily basis and stretch our glutes, I find that VERY difficult to find/believe.

Stretching and foam rolling my glutes are the SINGLE BIGGEST FACTOR in helping me hit atg with a straighter back.

of course it may have been just in my case... but consider this: when your but winks, your glutes are not stretched.

some people say you need flexible hamstrings to squat deep because the hams will pull on the ass and tuck it under.

well... nobody ever thinks about the ASS being tight and pulling the LOWER BACK and thus making it round.

im serious!

somebody posted an amazing video a while back of some coach making these kids stretch their glutes with a "pidgeon stretch" except the front leg was placed on a box. and instead of leaning far forward to enhance the stretch, he was to arch his lower back as hard as possible. this puts the muscle in the same position as it is when squatting, and the stretch is awesome.

im lookin for that vid.

edit:

heres one of the vids:

<a href="http://www.youtube.com/watch?v=JBHzXF-mVjY" target="_blank">http://www.youtube.com/watch?v=JBHzXF-mVjY</a>

Highly overlooked cause of buttwink:

poor glute flexibility.

no no i know you guys knew, i just didnt realize i did that lol


hardest part of my finals is over.
just an exam tomorrow, a project, 2 homeworks, a take home final due monday, and another final on monday.

aint nothin tho.