Adarq.org

Week 101

Tuesday - 03/01/16
196.6lbs

-= Workout Log =-

Weighted Pull ups
BW x 5                      >> 60sec rests.
+25lbs x 3
+45lbs x 10 PR
+40lbs x 4 PR
+35lbs x 5 PR
+30lbs x 4 PR
+25lbs x 4 PR

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 2
45's x 1
50's x 1
45's x 10 PR
45's x 4
40's x 10
40's x 4
35's x 4

Cable Rows
180 x 5                          >> 2min rests.
200 x 1                          >> Switched to 2min rests and will do about 6-8 reps per set.
220 x 1                          >> Hopefully this will push me through my plateau.
240 x 1                          >> A little less volume as well, for the time being.
220 x 6 PR
220 x 6 PR
220 x 6 PR

Negative Dragon Flags
5                >> 60sec rests.
5                >> Cant figure out how to add more weight to ab pulldowns. Lets do this!

Incline Rear Delt W Flyes
25's x 5                  >> 60sec rests.
30's x 3                  >> Too lazy to go on.
35's x 1
40's x 6 PR

Kinda sick today. Was afraid i'd do really shitty and get worse, and lose strength. Turns out walking to the gym made me feel better, and lifting even more. Now that my workouts done i feel slightly worse. Tomorrow may be the hump.

After reading the Shrimp thread, it kind of brought me back to Terminal Vertical back starting in 06 I believe.  That site towards the end was just a free for all wrestlemania and I remember my main Nemesis was Boka.  I think he tried to discredit one of my dunk videos saying it was fake because there was a white spot(wrist band) on my arm even though i used a potato for a camera and have 0 editing skills.

 Once I can figure out how to lose weight lol  I would like to get back into dunking, I think considering now if I focus on it at any bw my squat shoots up pretty fast, a lot faster than when I was younger and dunking.  When I was maybe 220 or so I could 1 step off 2 feet and dunk if i had a good pass and shit I think my squat was only mid 300s for high bar.

As far as food today, not a lot, i have some granola bars and turkey sausage for tonight but i took a protein shake before work and I was just in and out of sleep from 8-noon or so.  I am down 1 belt buckle hole and marked off where I could get comfortably and still walk around and not forcing it so I will keep track of that week by week.  Tomorrow I will hit up the walmarts and get some chicken I guess or grounded up turkey, who knows. 

Thats all for now, I'm surprised I am even awake at work right now so ill probably have more bs to add later.

wow i remember that site. b0ka was a good dunker. there was another 4-letter name dunker who was also skinny and white. can't remember, some name with an M i think. mica? mika?. both eventually moved onto thejump101.com and i did as well. from there i hopped over to adarq. edit: wait from there we went to TheVerticalSummit, and THEN adarq.

i dont remember any usernames from terminal vertical though. are you sure you arent thinking of the vertical summit?

it'd be fun to see you dunk again. still have old vids up somewhere?

The de-load version of your previous workout could be:

SUPERSET 1 - SQUAT ++ OHP:
6@85kg ++ 8@42.5kg
6@85kg ++ 8@42.5kg

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8 + 2
8 each leg @ 40kg ++ 6 + 4

SUPERSET 3 - RDL ++ LEG RAISE:
10@95kg ++ 20
5@115kg ++ 20

In other words, just slash the sets in half. If you really need it, you could also extend your rest periods by a minute. For the RDLs, I included the two of your heavier sets. For me, this keeps my strength higher than the other option since it doesn't allow the weights to feel heavier next workout. And if the weights feel heavier... it means the CNS isn't as tuned for it (loss of neural strength due to whatever).

I've experimented before with cutting reps in half versus cutting sets in half for my de-loads. I like cutting the sets in half better and keeping the reps the same because I feel I actually get a training effect that way. I am at least doing one set to near exhaustion and stimulating some kind of muscle growth/strength gain.

Think of it this way. Say you are capable of 4x10@100kg for some lift. What would keep your strength better:
- A year of doing 2x10@100kg, never more
- A year of doing 4x5@100kg, never more
I would say the first option would. So that's what I choose for the de-load.

"Hip impingement" which is not really an issue but it doesn't feel comfortable with ATG style squats (I still go below parallel though) and my ankle mobility is lacking eventhough I've been working on it for months now and it has gotten definitely a lot better already.

Interesting, you've probably already tried a bunch of different things but you can: vary stance width, vary outward angle of feet, vary outward angle of knees.

you can squat with a narrow stance, toes pointed forward, but knees tracking way outside. who knows. maybe something will work.

good form. 

eat more and lift 200kg. 

Projected max is ~440lbs already! And i'm looking to cut to 195lbs to put me at 2.25xbw 

Back when i squatted 365x3, i maxed at 405lbs the next session. My 3RM seems to be 90% of my max.
405x3 puts me at 450lbs but that seems out of reach even if the planets align.

440lbs sounds about right on a rested and hyped up day.

---

Woke up at 196.6lbs this morning

Week 101

Monday - 02/29/16
197.8lbs

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
135 x 8                                >> The de-load last Thursday served me well! Scheduled for 400x3 but did 405x3 instead.
185 x 5                                >> I don't think I'll be able to repeat this on Thursday. We'll see. I was nervous today = adrenaline.
185 x 3                                >> I've done 325x8 before, but since an even heavier set came before it it's a PR this time too.
225 x 3                                >> Slightly cutting back on the volume of these.
275 x 1
315 x 1
365 x 1
405 x 3
325 x 8 PR

Bench Press
45 x 15                               >> 3min rests.
95 x 8                                 >> Switched to good ol' 3x5 with 3min rests since I was stalling.
135 x 5                               >> Did not expect 5 reps, let alone two sets of it. Nice.
185 x 3
225 x 1
235 x 5 PR
235 x 5 PR
235 x 4 PR

Romanian Deadlift
225 x 5                           
275 x 3                 >> Previous PR was 385x8 on these. Working back up slowly.
315 x 1                 >> Hope I don't get crazy sore from these, so I can do them again Thursday.
365 x 5

Incline DB Bench Press
75's x 12                     >> 2min rest.
75's x 8                       >> Upped the rest on these. May also add in a set later on. Not sure yet.

Calf Raise Machine
420 x 5                            >> 60sec rests.
480 x 12 PR                       >> Machine maxes out at 495, which is one pin away from 480!
480 x 10 PR
480 x 8 PR

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

Week 100

Friday - 02/26/16

-= Workout Log =-

Cable Rows
160 x 5                          >> 60sec rests.
180 x 3                          >> Eh...
200 x 10
200 x 8
180 x 8
180 x 6
180 x 3

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 2                             >> Woohoo!
45's x 1
50's x 1
45's x 9 PR
45's x 5
40's x 8 PR
40's x 6 PR
35's x 5 PR

Pull ups
BW x 15                   >> 60sec rests.
BW x 8
BW x 3
BW x 4
BW x 4

Ab Pulldowns
95 x 5                >> 60sec rests.
155 x 12 PR
155 x 8 PR
155 x 4 PR
 130 x 4 PR
  105 x 4 PR

Incline Rear Delt W Flyes
25's x 5                  >> 60sec rests.
30's x 1
35's x 11 PR
35's x 6 PR
35's x 5 PR

Great workout overall. Progress has been very slow lately. I still have no explanation for how my squat exploded from 365x3 to 395x3 in just a couple weeks (this happened like 6 weeks ago?). I'm still PR'ing inch by inch since then. It's also harder now since I'm cutting. Not logging my food though; it's just a ~5lb cut.

196.0lbs this morning, saving for later cuz i'll forget

^^ We're back to the regular quad then