Adarq.org

wednesday:
all i can remember:
trap bar deadlift around a 6" deficit...(9 inch box, but the handles stick up a inch or two)
135x5
225x3
315x3
405x3
495x1
585 or 600x1-tough. this deficit is huge.


Thursday morning
played some type of volleyball for an hour then lifted with a volleyball bra
clean, and strict press-one clean
135x10
135x10
185x4
205x4-new record. no wraps, belt or anything.
135x10
barbell curl
135x10
185x2-cheated
95x15
reverse
95x8
tri pushdowns
140x20
140x20
140x20

thursday night
stnading neutral grip dbl press
55x10
75x10
one arm tri push downs
a whole lota sets of 10
face pulls
lot of sets with 190 and 235
one arm dbl front raise
few sets with 40's-50's


friday:
squats-to warm up for deadlift
150x10
150x10-felt very omfortbale
250x10
300x3-soo easy.
deadlift
235x3
325x2
415x1
505x1
595x1
645x1-easy, good
765x0-missed above kness
585x9-http://www.youtube.com/watch?v=jGkpq1ejKbQ
squat
150x10-wide

about it. mad i missed 765. not enough speed i guess. or low back is overcooked.

Thursday morning: early, didn't eat enough before, and went low stims.
axle clean and press-no belt or anything to help
100x10-1 clean
100x10-1 clean
200x3-1 clean
240x1-alright, jerk tech was not too good, losing power from knee stifness.
200x5-clean each rep, and push press.
220x8-1 clean
150x10-strict most
150x10-clean eached rep, and strict each.
150x10-1 clean, strict each rep.
face pulls-some sets were done throhgout workout
190x30
190x30
190x30
190x30
250x20-done at end
machine shoulder press
100x10
140x8
some dbl bs.

Thursday night
seated rows
100x30
200x15
350x8-new record
200x15
200x15
200x15
squats-wider stanced for knee bump
135x10
135x10
135x10
225x10-depth is getting a lot better on wide squats
225x10
225x10
135x10-quick
t-bar row? well the exercise where u row on the loaded side of the barbell
3 plates x 10
4 plates x 10
super set the following:
7plates x 5
5 plates x 5
3 plates x 12
lat pulls
240x10
260x10
300x4

one game of bball, dealing out some dimes tonight. no dunks tho =(

Quote from: Chris Hickson on January 31, 2011, 12:51:03 pm

Quote from: adarqui on January 31, 2011, 06:06:14 am

nice job on the squat PR man..

and ya, deeper you go, more stress on patella and more tension on that tendon, so it's pulling on that tibial 'tuberosity' pretty hard.

lolz I think u missed it said "RDL's" lol...I' dont think im setting any squat records with this knee thing ha.....so what do you reccmend to hit legs hard without messing it up?

lol yes, i did hahaha.. my bad..

well it's a tough one, but, you could try squatting a little higher but still sitting back properly, other than that, mostly p-chain dominant movements will keep it from flaring, rdl, ghr, goodmornings, etc.

going deep/parallel is definitely going to stress it pretty bad.. how do deadlifts feel?

pc

deadlifts and wide squats don't bother it bad as long as that its not inflamed from the workout or day before already....
and my deadlift is at 740 right now man.

Monday:
squats lighter then
hit lighter farmers (only went up to 220 no belt) but some good volumes

monday night
hamstrings curls
then leg press up to 585x10, 675x10, and 765x5...all real wide foot placement, and deep.
had to go easy a little for bump under knee.
and rdl's up to 475x2 or 3

tuesday morning
one of my brahs wanted to kill arms and since he killed legs the day before I met him up at the gym and got some gun training in...couldn't use real heavy weight because of the fast pace.

wednesday: woke up to 24" snow drifts on much of my 140ft driveway...lol....had to shovel alot of it for 2 hrs then strongman training
wide squats-takes some pressure off the OGS bump
135x10
135x10
225x20-not bad, they were non-stop and had more obviously in tank.
famers walk
105x200ft 1-turn
200x200ft 1-turn
335x80??ft...easy snow made it tougher tho, new record. http://www.youtube.com/watch?v=UfYDjLYAqEE
tire drag
tire+55x 200ft-noticed snow made it easier
tire+345 atlas stonex 50ft...harder, but just couldn't get traction on snow/ice
tire+200 stone x200ft...good weight.
farmers+sled
105 a hand/ tire+ 200stone for 200ft, 1 turn.

surprised i had so much strenght after all that shoveling...the good part about it was my mom making me burgers twice to keep my protein intake up so I could keep shoveling...Usually I cook/prepare all my meals and some of hers!!

ok brah, yeah OGS is prolly the problem, had it before, I think its my second growth spurt? lol

Thursday:
tredmill up hill
5 mins
hamstring curls
115x15
seated row
115x30
200x10
squats
135x10
135x10
225x10-can feel under left knee again
deadlifts
225x1
315x1-no leg drive from knee pain
405x1
495x1
585x1
675x1-easy, but too slow If i wanted to do 770, the problem is i have no leg drive (knee bump on left knee, can't get leg power) and my stimulants are not working today, prolly from carbing up too much. My strength is at its best but If i can't get leg power/ explosion then I can't get a big weight up.
strict press
135x10
185x8-new record2

took an hour break to eat

squats
135x10
225x10
350x2-horrible pain under knee stop immadiatley
RDL's
135x10
225x10
315x10
455x5-new record
then went to shoot around a bit, a bunch of people where there and wanted me to play so I decided to "try" to play with a big bump and 232 bodyweight, knee was not that bad actually, but I did try to avoid real hard sprints and max effort jumping.

the bump under knee seems to get more aggravated depending on the how much my knee is bent, the more it is bent (like in a deep squat) the worse the pain gets, and last for a while after doing a squat.

Saturday:
seated rows
110x30
200x10
325x8
bench press
135x10
185x4
225x1
225x1
225x2
face pulls
190x30
190x30
235x20
strict press
135x10-ehh, shut it down, shoulders need a break.
tricep push downs
150x8
60x15
60x15
60x15
stationary bike
alot of fast pedaling, with low resistance.
5mins-help bump under knee feel a little better

droped the carbs alot, upped the water a lot...trying to get the adrenals working better, so 300mg caffeine has an effect.

saturday workout:
front squat
135x5-shut it down, I got some jumpers knee or osgood slatter under left knee, which flared up pretty bad wednesday.
hack squat
135x10
225x10
315x5
135x10
135x10
135x10
135x10
135x20
135x20
RDL's
205x10-no straps
295x10-strap here on
295x10
295x10
345x10-lol got easier
395x10-more in tank, new record.
295x10
I ate so much today and yesterday, very surprised to only be like 227.

low bodyweight, damn low carbs+ no salt be affecting weight crazy today I think I was a little under 220.

tredmill uphill
5mins
hamstring lying
115x20
squats
135x5
135x10
225x4-went to fast(explosive) tweaked something under left knee on this, sucks!!!
315x2-had to do all my squats slow now, cuz my left knee
365x1
405x1-new record for no belt, http://www.youtube.com/watch?v=FtWhL__d618
245x10-wow no carbs (low carbs) zap endurance
245x10
305x2
305x2
more hamstring.



Bodyfat definatley going down, but I am losing too much glycogen in muscles.

weight loss?? from monday (228?) and today (under 220)

hahah thanks. I had chipotle in the middle, but didn't want to mention it in the video, (free advertising).

tuesday: upper body
highlights
205x2 strict, after cleaning.
225x1 pause bench, easy, no pain.
pullups bw+90 for three.
Wednesday@ pl gym
squat
barx20
160x10-kneez are def. getting better
230x10
340x5-felt real good, like I could keep repping for a while.
deadlift
315x2
415x1-DOH, real easy.
about it.

Thursday:
seated rows
110x30
200x10
300x10
345x7-new record
some abs twists
btn jerks
135x5
225x4
275x2
305x2
315x1-had to shut it down, bad form, just pressed it.
275x10-new record.
barbells rows
135x10
225x10
barbell curls
155x6-new record
pullups
x10
x10
x10-all wide
tri pushdowns, with v-bar
150x10
170x10
200x10
240x6-new record.
dbl strict press
60'sx10-easy

about it.