Adarq.org

happy holidays to you, too, vag. sorry about the quad.

nice to go away and come back to find people have been killing shit. you're right about the BS depth, nice job.

bf% guess is tough without a back shot, but i'd say about 12-13%. abs wouldn't be coming in at 15% unless you carry all your fat on your back.

WEIGHT: 179.5
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: angry, frustrated. had a headache earlier in the day. got lightheaded during warm up. bah.

- warm up

- SVJ x 6
pretty bad, touching but no knuckle over the vent

- squat 335 x 1; 355 x 1; 365 x F
motherfucker. should have had the 365. the 355 was very solid, a better rep than any at 325 on thursday. it's a PR tie but i'm 6-7 pounds heavier than when i last hit it. ugh.

- hip thrust 185 x 10,10,10

- RDL 185 x 10,10,10
getting better at these

- SS1: DB OHP 50 x 8
- SS1: leg press machine calf raise 275 x 20
- SS1: DB row 80 x 8
- SS1 info: three rounds. first two were OHP, last plus one set were row.

- stretch

mad about missing the PR. i'm going out of town for christmas and will try to get some exercise and mobility work in other than the inevitable long walks.

Meh... try doing barbell calf raises... there will be some balance issues but if I can manage them, you can too.

no. i've addressed this already. my arthritis prevents this from being a really viable option, the risk of stabbing pain as i'm trying to stabilize myself is too high.

  

god, that first step... 

do the weak leg to technical failure, then match reps with the strong leg. same volume for each but you're not exacerbating the difference between sides.

for another approach, go read adarq's journal over the past few weeks. he's been doing unilateral sets to failure and just ignoring the imbalance, with the idea that the strong limb getting stronger will also help the weak limb get stronger. there's some basis there: people who injure a leg and can only exercise one can get strength gains in the injured leg -- or at least prevent more serious losses -- by doing that strong-side only work.

not that you need more food for thought. you just need to squat. RHYME!