Adarq.org

I though the 20 repper for 75% of rm wasn't that tough until i found i was not going fully parallel.

So what do you suggest i do, should i do start back at the beginning but with more depth, or; since i tried to go more deeper than i usually did it was quite a struggle, was not stuck in between, got up, which was about parallel but my hip crease didn't line with my knees so that was maybe a failure, should i stick at the same weight but focus on deepness? or the idea i was thinking of doing is do a progressive set where each set i start from light and go as deep as i should and each set increase weight until i get to my weight and i must hit at least 6 reps if i don't reach my reps stick with that weight for next workout and try to get the reps and increase weight.

also is it considered parallel when you feel a stretch on your hip flexors and you see that your gluteus goes below your knees?

you can check out my journal where i have made a detailed description of my situation.

peace

12 November 2012

Bodyweight@session : ~196,25
Soreness : none
Injuries/aches : none?

Lance's 3-set-progress template  - workout #5

SQUATS:
7@132lbs
5@132lbs
5@132lbs
Total : 17 reps.
-Back to squatting after 2 weeks off for quad recovery. Also first session ever in lifting shoes. 

Went good , although fatigue/detraining caught up with me after first set.No quad bugging at all.

Squatting in lifting shoes is awesome, achieving good depth easy. Felt weird to go so deep ( for my standards ) though , was getting on toes, WTF!

BENCH PRESS:
7@143 lbs ( +2 reps )
6@143 lbs ( same )
6@143 lbs ( same )
Total : 19 ( +2 reps )
-Very strong for my standards.

SEATED CHEST SUPPORTED MACHINE ROWS:
7@154 lbs ( +2 reps )
6@154 lbs
6@154 lbs ( +1 rep )
Total : 19 ( +3 reps )
-Very strong here too.

Long lower body stretching.

Comments:
Now weight is dropping too fast but i'm gonna wait for the whole week to pass before i readjust. Will be very happy if i up 200kcals because that 1500 is a real pain , LOL.
Also curious to see how quad will react tomorrow. Cross your fingers that it stays healthy everyone, it's been too long!

Quote from: adarqui on November 10, 2012, 08:53:21 pm

Quote from: hyperdunk1 on November 10, 2012, 05:41:11 pm

My diet is very rich in protein and good fats, and carbs post workout.  I definitely eat very good.  Lots of seafood, chicken and steak.  However, my body doesn't seem to like to burn all this fat I have around the belly, chest, and mid body.  My legs are starting to look like olympic lifters, but I have so much fat stored up in upper body.

The problem is, the second I start to eat on a calorie deficit, my strength goes down.  For example, I was able to do 5 x 255 x 3 full paused 2 sec squats.  Then, I lost 3 lb in a week, and I could barely do 1 set of that now... on the 2nd set or 3rd set, I'd fail at rep 4 or 5 and get pinned.

i had the same issue.. what i had to do was:

1) eat high protein + moderate./high fat + low carb throughout most of the week <-- increased egg intake, ~2 cheat days
2) increase my low intensity cardio (long walks (1-2hr) etc)
3) reduce overall workload in weight room -> shorter workouts (1 or more workouts of ~30min or less)
4) minimize milk intake
5) don't perform intense cardio

regardless tho, sometimes it is better to just deal with the fat and add lots of real muscle.. much easier to strip fat off once you add alot of muscle.. but that approach obviously isnt going to work too great if you're in a need of high performance right now.

peace

5) don't perform intense cardio -- that would include intense bball games right?

also what did you mean by your last sentence, that the approach won't work too great if i'm in need of high performance?  Do you mean that it is hard to perform on the bball court or weight room?

thanks mane