Adarq.org

Given that heavy loads (1–5RM) cause hypertrophy without the need for fatigue, it seems likely that the final five reps of a set to failure can be defined as stimulating. The true number might be slightly smaller or slightly larger, and it might differ between individuals and muscles. In fact, it is likely to be quite a bit larger in completely untrained lifters, because they have far more motor units with muscle fibers that have not yet reached a plateau in size. Nevertheless, the final five reps of a set to failure is likely a fair benchmark, and we can therefore deduct reps when using RIR to identify the real training volume in each set. Training with 1RIR on each set involves four stimulating reps, training with 2RIR involves three stimulating reps, and so on.

https://medium.com/@SandCResearch/when-is-high-volume-training-not-actually-high-in-volume-4529810e930f

For example, when training with 5 sets of 10 reps with the same weight with the squat or bench press, taking 5 minutes rest between sets, and aiming to reach failure only on the final set, the proximity to failure is 7RIR on the first set, 4–5RIR on the second set, 3RIR on the third set, 2RIR on the fourth set, and 0RIR on the final set. The total number of stimulating reps is 10 or 11, which is smaller than you would achieve by doing 3 sets of 5 reps to failure.

Thursday 25th October 2019

60 mins walking, with rests

38 min walk later in the day

a little drained and sore all over, but less than before
right ankle flared up again :/


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18 hour dry fast
2900 calorie burn

ate 1500 calories

Quote from: CoolColJ on October 22, 2019, 01:14:42 am

regarding training to failure

https://twitter.com/BradSchoenfeld/status/1185669914079703041

so keeping a few reps in the tank can allow you to do more volume

its behind a paywall :/

PDF here

https://www.researchgate.net/publication/331718773_Does_Training_to_Failure_Maximize_Muscle_Hypertrophy

Tuesday 22nd October 2019

soft tissue work at home


fasted

BBall practice session - 53 mins

dribble, shooting practice, and few easy layups etc
A few jumps

I thought I felt better today, but BBall felt worse.
Had no ommph to do approach jumps and the few I did were lower than my current bests

Thought about weight training today, but will do it tomorrow if my hops come back.


stretch

--

60 mins walking, with rests

a few more stretches

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20 hour fast
3400 calorie burn

plan to eat 1400 calories

Whats up man!
I remember your username from a while back.

What are your current stats and goals? I want to tag along with watching your weight loss, especially since ive done a lot of dry fasting myself. i prefer 0 calorie days (with like 12+hours of that day being a dry fast) over days where i only eat like 800 calories. Every try that? experiences?

Look further up the page for my current stats

But as of this morning

Age 48
Height - 5'8.5"
weight - 90.6kg 202lbs
waist - 37 5/8


Goals - just get super shredded, leaner than I have ever been before, sub 29 inch waist, and then get my hops up

I have been doing a 44 hour fast once a week - usually 30 hours dry and then turns into water fast as I can't sleep on dry fast so far.
I did a full on 3 day dry fast a 2 weeks back playing BBall and walking a lot on each day - felt super weak on day 3, but good to know I can survive for 3 days without food or water 

Monday 21st October 2019

Mild drained feeling, and achey all over, but  not too much
Lost another 0.25 inch off the waist since yesterday 

bodyweight without shoes - 91.2kg

dry fasted

BBall practice session - 58 mins

dribble, shooting practice, and few easy layups etc

Easy session, mostly shooting jumpers and floaters, and some slow ass moves
Sweated a lot, and didn't drink a drop of water, no issues.
Despite achey and tight shoulders, after I warmed my shooting was pretty good.

Took top off, to even my tan up

stretch

--

48 mins walking, with  rests

a few more stretches

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weight was around 89kg before hitting the shower

19 hour dryfast
3250 calorie burn

plan to eat 1200-1300 calories

Sunday 20th October 2019

Tissue/release work at home

bodyweight without shoes - 91.5kg

fasted

BBall practice session - 64 mins
dribble, shooting practice, intense moves and layups
20 mins worth of a few jumps of al types and lots of lob dunk attempts on 8 feet netball rim.

Sigh hops still the same, but I didn't exactly feel all that great today.
Once I get another 6 inches I'll move over to another outdoor court that has 8.5 feet full size rims on the back of each basket.
And practise lobs on there
Netball rims, being much smaller, make it way harder to land trick dunks...


--
resistance at the outdoor courts

single leg calf raise - 10 sec ISO at middle and bottom, explode up - BW x5

pushups - feet elevated 20-24 inches
45 secs rest x13/x1/x2/x3/x3

inverted row on stair railing - undergrip
x9 +2+2+2+2 (15 secs rest between each cluster)

pushups felt hard, push muscle felt tired from all the shooting.
Finally got that 9th rep on rows.


---
back at home

facing down garage slope, in oly shoes

rotating sets between the squats
front squat 40kg x3 , 60kg x1
controlled down, paused, explode up - 72.5kg x3

High bar squat 40kg x5, 60kg x3
controlled down, paused, explode up - 72.5kg 2x5
regular reps - 92.5kg 2x2
50kg x 10

clean grip deadlift - lowered under control RDL style 72.5kg x 8 -  4 reps normal, 4 reps hooked grip

split leg deadlift 50kg x6 each side, with a minutes rest

high angle single arm row, elbow out
24kg kettlebell - 15 secs rest - x13 +2+2+2+2+2

front squat support 100kg x25 secs

released upper traps on loaded bar - painful..
stretch
banded elbow wall walk 1 x 40 secs 

Average session, started to drag towards the end.
Got carried away on squats, trying some things and tweaking my form
Doubt I would be able to do a third rep with 92.5kg today...

100kg front squat support felt way harder than last session, and i failed before getting to 30 secs, shaking and all.
Doing them after the rows was a bad idea....

The kettlebell rows gained 2 reps since the last time I did them normally, so those short rest ladder clusters worked pretty
Trying myo-reps now

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3400 calorie burn for today, not including weights
ate 1600 calories