Adarq.org

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = low to moderate

- warm up

- DLRVJ x 10-12
awful, all around 31

- lunge 3 x 8e

- GHR sit up x 10 || x 10 + 25 || 3 x 10 + 45

- stretch

Well I was responding based on my previous experience. I don't see anything wrong with that. That's the best advice I can give, if he thinks is of any value. For ME personally, that's how I work. There was a time where I would deload every 3 weeks or so, for just a bit. I don't think that was too smart, there's no need to deload when... there's no need. IMO

just giving you a hard time, man. you're not wrong.

haha, guess not.

what? this is not the car thread. this is the beast thread. if you want a car thread, start a car thread.

also,

BW = 172 (lightest in a while)
SORENESS = quads but very mild
ACHES/INJURIES = massive trigger point in right calf for much of the day but i worked the shit out of it and seems to be okay
FATIGUE = moderate to high

- warm up
three games of knockout, got my ass beat

- squat 8 x 265,265,265 || 3 x 285 || 2 x 280,280 || 1 x 315
so it turns out that after waking up at 4:45 and working from 5 AM to 5 PM, i can't count. progression should have been 245,265,280,315. but i did it heavier so i ain't even mad.

- bench 2 x 3 x 175, 11 x 175
with spotter (not touching the bar but psychologically it helps)

- pull ups 4 x 5 +20

- walk home

- stretch

so fucking beat. i was sleepy throughout most of the workout but only during rest periods. all sets of squat were excellent, good speed and very solid form. no jumps but that's okay on the third day in a row of squats. got some props on my squats today, too. all in all, a great workout. now it's time to eat and sleep like the dead.

 

wrong thread.

BW = ???
SORENESS = upper hamstrings, quads
ACHES/INJURIES = left knee but very mild, right calf kind of tight
FATIGUE = low to moderate

- warm up

- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280

- hanging leg raise 3 x 10

- stretch

tomorrow is gonna bloooow. i have to get to work by 5:45 or so to get something ready for people in almaty. will try to at least either get out early or take a nap in the afternoon. so inadequate rest is pre-ordained. still will try to do the last intro microcycle squat workout.

BW = ???
SORENESS = none
ACHES/INJURIES = left knee but very mild
FATIGUE = low

- warm up

- ME broad jumps x 2

- MR half tuck x 21,20,20

- squat 8 x 230,230,230 || 5 x 245 || 2 x 265,265 || 1 x 280

- bench 5 x 165,165 || 10 x 165
no spotter, had one or two more for sure

- pull up 4 x 5 +15

- decline situp 3 x 10 + 45

- stretch

basketball game going on on the court, so no jumping. gonna work every day this week, per the smolov intro microcycle, then i'll be on vacation for a week. no planned workouts for the trip although i might play some basketball and i'll be doing some hiking. when i get back i'll probably do the intro microcycle again and get into things properly. likely pakistan/afghanistan trip will change my schedule around but there's no point planning for it now because i don't know the timing yet.