Adarq.org

Stop assuming that because it works for you everyone else has to train that way to be successful.

Oh? I assumed that?

I don't know about you guys, but I don't count the warm up and stretching afterwards as my workout. I think if the actual lifting portion takes about 1hr 15min... that's okay. It could just be that you like to take very long rest times like I used to (6-8min rests between sets of squats). In fact, I think Kingfish used to take (maybe still does?) about 12-15min rest between sets of squats

 

have you figured out anything to do about the pec imbalance? more shoulder p/rehab + unilateral work?

Well here's a few things...
- My left tricep is far more flexible than my right.
- My left shoulder is far more flexible than my right (I can reach up my back with my thumb about 4 inches higher with my left hand)

Then:
- My right tricep is much stronger than my left. It's also tighter. I guess it's a bit overractive and doesn't let the right pec do the work in the BB and DB bench.
- My left pec is bigger than my right. I think this pec is the normal size. My left tricep isn't tight (neither are my pecs though) so I'm assuming this is the side that's in balance.

Corrections?:
- I want to videotape my bench form and see if it's symmetrical. My body is probably leaning to one side by itself.
- Before benching, I static stretch my right tricep to make it a bit weaker and force my right pec to do more work.
- Maybe, I'll do unilateral DB benches: On the right side, I'll go all the way down and only 3/4 of the way up. That way my weaker pec does more work, and my stronger tricep does less. On the left side, I'll go all the way up, but 3/4 of the way down. That way my stronger pec does less work and my weaker tricep does more.


The DB benches are done after BB benching as assistance work.

at 210lbs
I'm trying to find a picture... at this point I didn't even have a faint outline of my abs.


at 203lbs



at 197lbs



at 190lbs




Unfortunately, I was at like 196lbs just a week ago, but food poisoning hit me. I don't look much more cut in the last pic because I probably lost a few pounds of muscle. I mean... I was planning to lose those 6 pounds over a period of 6 weeks, and instead, I lost it in just 9 days. Had I lost it over a period of 6 weeks, I would look more muscular in that final pic.

But not to worry: I'm planning on going back up to 196lbs and then cutting down again to 190lbs to do it right

I'll put up pics of that too when it happens.

Not sure about Smolov Jr but that actually seems like it'd be tougher since you don't have the 2 week introductory microcycle to get your body used to squatting 3-4x a week.

You can do that if you want to. I never did though.

<a href="http://www.youtube.com/watch?v=FmVhJ4YL9f4" target="_blank">http://www.youtube.com/watch?v=FmVhJ4YL9f4</a>

Well high frequency squatting sure did increase my squat. Now the question is - is this good for athleticism? It will increase your squat, but I'm not sure if that's not ONLY movement efficiency improvements in the squat and that will not help you on the field. However, using heavier weights again and again will improve your body's explosiveness afterall, maybe even without increases in muscle (stronger neural signals).

Also, lifting with heavier weights will lead to more muscle growth than otherwise anyway.
If you squat 350x3... then you're able to go up to 350x6 strictly through neural gains, you'll build more muscle that way.
And yes, the explosiveness part - I never thought about that. Probably will also help you release more testosterone or gH maybe, who knows (maybe if we were younger?).

whats with this 5/3/1 thing i see ppl talking about?

Excellent program with a lot of room for tampering with accessory work and stuff. Not for beginners or early intermediates.
It's by powerlifter jim wendler, although you can tune it to fit bodybuilding needs or olympic lifting needs if you want:
http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html
I read the entire book (~100pgs, but a light read) a few hours after I got it and I loved it. There's a few things I disagree with, like the de-load. Seems to be far too light for me. But I searched up and found out he has new de-load parameters.

Finally made a great new track.

I think this one's beautiful. 3:00 and on is good:

<a href="http://www.youtube.com/watch?v=tdD3d-zNaKo" target="_blank">http://www.youtube.com/watch?v=tdD3d-zNaKo</a>




He was the first DJ I ever saw perform live. I was 15. Blew me away...