Adarq.org

Week 97

Thursday - 02/04/16
197lbs

-= Workout Log =-

Jump Rope       2 x 200             >> 60sec rest.
Tuck Jumps      2 x 10               >> 60sec rest.
SVJ's              3 x 1                >> 60sec rests.

ATG Squat
135 x 8                                >> 2min rest.
185 x 5                                >> Was very tired going into this. After 355x1, thought I had 2 maybe 1 rep in me for 385.
225 x 3                                >> Turns out I hit 385x3 while feeling crappy AGAIN and PR on back up set?!
295 x 1
345 x 1
385 x 3
325 x 8 PR
325 x 4 PR
325 x 3 PR

Bench Press
45 x 15                               >> 2min rest.
95 x 8                                 >> Was supposed to do 235x6,3, but wasn't feeling it.
135 x 5                               >> I was scared of being disappointed and not hitting it so I just went back to 235x3.
195 x 2                               >> Turns out I PR in that. Ha.
245 x 3
235 x 4 PR
205 x 8 PR
205 x 6 PR
205 x 4 PR

Romanian Deadlift
275 x 5                              >> 2min rest.
315 x 1                              >> Thought I had maybe 5 reps in me. Hit 8?!
355 x 1                              >> Running out of time and really didn't feel like doing 2 more sets anyway.
385 x 8 PR

Incline DB Bench Press
75's x 11                     >> 60sec rest.
75's x 4

Calf Raise Machine
375 x 5                             >> 45sec rests.
435 x 15 PR                      >> Moar PR's.
435 x 8 PR
435 x 8 PR
 405 x 4 PR
  375 x 4 PR
   345 x 4 PR

I was feeling great at work and couldn't wait to go lift. But by the time I got to the gym I was feeling sluggish. Why does this keep happening? However, I PR anyway. So that's good. Good to know I can hit 385x3 twice in the same week AND while I feel like it's going to be a bad workout. I'll look on the bright side.



So I've learned something about my training. I no longer really like the idea of "hit X sets of Y reps across before moving up in weight." Instead of waiting until I hit 3x12 in lateral raises for example, I'll move up when I can do 12, 10, 7 or something like that. My strength improves quicker that way.

You know why? Well, I think of it this way. I hate the fact that people do pyramid sets: by the time I get to my 3RM I'm already fatigued! So what's the point? Sure I'm training the muscle, but I could have lifted more if I did a reverse pyramid. Similarly, if I can hit 12, 12, 10 in a lift but can't seem to get 12 reps on that last set... well... I'm already fatigued by that last set! The sets before it weren't so bad though. The first set couldn't have been crazy hard especially considering I could repeat that set in just 60sec of rest. So why not just move up in weight already? And what is that first set doing for my strength if it's not that hard anyway???

Another way to look at it: I'd rather have 3 sets to near failure rather than just my last set be like that. Now that I think about it... I improve pretty quickly when aiming for 3x10 but I'm still in the 4-6 rep range for that lift. But once I get pretty close to 3x10 (like 10, 9, 7) it takes way longer to finally hit 3x10.

However, for things like 3-5 rep work: longer rest times means it's fine to wait until you get 3 sets across because chances are you are nearly fully recovered between sets. Sometimes, in fact, a 5th or 6th set of 3 can be easier than the 2nd and 3rd (I learned this while running smolov jr a couple times).

Lol'd at low hanging fruit btw hahahah

The D is something that might require some experimentation I think.

So are you going to switch teams?

 

you are pissing most of that out, lol.

I'll take 5000iu every other day then? What should be my upper limit per day? the 5000/dot costed the same as the 1000/dot

Quote from: Dreyth on February 03, 2016, 09:46:12 am

Another note: I've been taking lots of vitamin D lately.

How much are you taking a day?

5,000iu sometimes double that

Week 97

Tuesday - 02/02/16

-= Workout Log =-

Pull ups
+30lbs x 12 PR                       >> 60sec rests.
+30lbs x 6                             >> Did not expect to hit 12 reps. Will up weight next time.
+30lbs x 5
BW x 6
BW x 4

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2                             >> Realllly didn't expect to get 12 reps here either. Nice!
45's x 1
40's x 12 PR
40's x 5 PR
40's x 4
35's x 10
35's x 5

Cable Rows
180 x 5                            >> 60sec rests.
200 x 2
220 x 6 PR
220 x 5 PR
220 x 4 PR
200 x 5 PR
200 x 4 PR

Ab Pulldowns
95 x 5                           >> 60sec rests.
145 x 15 PR                  >> Did not expect 15 reps for the first time at this weight. Nice.
145 x 8 PR                    >> Can't exactly remember weights on last two drop sets. May be inaccurate.
145 x 6 PR
 120 x 3 PR 
  115 x 6 PR   

Rear Delt W Flyes
25's x 5                                   >> 60sec rests.
30's x 12 PR
30's x 10 PR
30's x 10 PR

Excellent workout. Starting to look pretty big in the mirror. I've never though of myself as big before. It'll be time for some pics soon. Maybe when I cut to 195 or so.

Who needs DB incline bench when you're PR'ing everything in sight.

Squat looks solid.

Btw, may look a little odd but why not take a take measure to the gym and measure the point you jumped to?

Theres this pipe running below the ceiling that i am for. I only touched it using deeper knee bend. Thats what i want to measure, but dont know how to get up there with a string or something. I'll figure something out.

Its so much easier having a bball court and just seeing how far down your wrist you can hit the rim!

Will update later. Did a normal SVJ. Then did two more with deeper knee bend. Felt very awkward and took me like 10sec to do it lol. Immediate 2" increase on vert! Didnt even bend to parallel level. I'll try deeper next time.

Got vids of them and a vid of 385x3 squat.