Adarq.org

Pretty cool.... People like to measure their 40' and 100's. But i wonder what it would be like if we all knew our top speeds, and how that correlated with things like SVJ, DLRVJ, SLRVJ, squat:bw ratio, etc.

Week 94

Thursday - 01/14/16

-= Workout Log =-

SVJs
2 x 1

ATG Squat
135 x 8                                      >> The weight just felt so light. Went for 405 and wasn't even a big struggle really.
185 x 5                                      >> Had two reps in me. Three if adrenalized.
225 x 3                                      >> Max is probably 435lbs without adrenaline!
275 x 1
315 x 1
365 x 1
405 x 1
315 x 6

Bench Press
135 x 5                              >> Loaded up 255 thinking it was 245 because I was feeling good.
135 x 5                              >> Nearly hit 3 reps! 3rd rep had some help from him. Woulda failed otherwise (barely).
185 x 3                              >> The 245x3 I can definitely hit without a spotter next workout probably.
225 x 1                              >> Then I did some drop sets. 205x10 though? Wow I haven't been there in a while.
255 x 2.5
245 x 2.5
205 x 10
 185 x 5
  135 x 6
205 x 8
 135 x 5

Cable Work For Chest
Random standing chest flyes and shit.
I hate this crap.
I feel dumb doing it.

RDLs (deadlift to RDL)
225 x 5                     >> This reminded me of how I actually hate regular deadlifts.
275 x 3                     >> Pulling from the floor makes me feel it more in my quads and it's just annoying to set up.
315 x 1                     >> I may just stick with RDL's indefinitely. I think they're more specific anyway.
375 x 4          >> RDLs feel like I'm doing a broad jump and it's all hip action. I love them.

Walking Lunges
135 x 8/leg              >> Wow I haven't done lunges in ages. Man they made my glutes fire like nothing else.
                                           >> I should probably add lunges into my routine at some point...
Calf Work
Drop set on the hack squat machine.
Then seated calf raises.
Another drop set on the hack squat machine.

Worked out at a friends gym with him. I forgot that I promised him I would today... randomly calls me at work and says "be ready" and I'm like crap I can't say no. So naturally it screws up my rest times and he makes me do some other shit with him. On the plus side I liked the bench workout a lot. This was a semi-deload for my legs by the way. 405 is like 93% of my max. Usually I like to work up to 90% of my max as a top warm up set but I reached for 405 because I felt good and just felt like doing it.

I haven't squatted 405 since last january: https://www.youtube.com/watch?v=afFmSGMGCEM
You can't see it in the vid, but I was completely adrenalized there (remember my post about how I was standing under the bar for 10sec and physically felt the weight get lighter on my back?). It went up just as easy looking today without adrenaline.

Edit : found my answer, the English criterion is "vowel/consonant sound"

One is pronounced |wʌn| so it is 'a 100% '

Yep! Lot's of americans I know think it depends on the letter and not the sound.
They will also say things like "I'm gone for a hour" and such 

I've noticed that every Romanian I've come across on a forum can write excellent English 

I don't get why you hit a PR of 395x3 and you're going to scale back 20 lbs and plan to get back to the PR you just hit in EIGHT weeks? 

You hit a PR, and plan to get back to it 8 weeks later?

What's the rationale for this?

8 weeks is long... I forgot that I squat 2x a week. I wanted to hit 375 twice before moving up 5lbs, and repeat. So actually it should take me 4 weeks by the time I get back to 395x3.

Long story short: I can lift 385x3 right now without getting hyped up. I'm scaling back to 375x3 and working back up from there because my CNS feels a little beat right now. Hope to get to 395x3 in 4 weeks without having to get hyped up.

Long rationale:

From years of training and logging my training, I have found that whenever I make crazy fast gains (for example I just went from 365x3 to 395x3 in under 3 weeks after stalling for months) and continue them, I tend to burn out inexplicably and drop in strength by a considerable amount. In addition, it usually then takes me a few months spinning my wheels to break through that plateau, and then a little more time to get back to my PRs. Because of this being repeated over and over in my training career, I have learned that it's better for me to think very long term with my goals and adjust my training accordingly. I would have better net progress that way.

Additionally, 3RM's are pretty intensive. I've been able to get to a 395x3 squat by adrenalizing myself before my 3RM's lately. I like to NOT adrenalize myself before 3RM's and still be able to put maximum effort into it and be able to lift it. There's actually a difference. The difference is I will burn out farrr slower than otherwise and be able to continue to make gains. CURRENTLY without emotional arousal before my 3RM, I can manage 385x3. 375 is only 10lbs away from there. In 4 weeks I want to be at 395x3 without having to hype myself up before the lift.

My goal was to get to a 385x3 squat by June 1st and a bodyweight of 190lbs. I'm changing that, and hope to get to a 405x3 squat by June 1st at a bodyweight of 195lbs or less. It looks like I'll clearly get there, but you never know. So many times it's happened to me that I've set what looks like an easy goal, but stuff just comes up and I miss it If I get to 405x3 super early, then I'll probably put strength on a lower priority and start working on plyometrics, that's all.

That being said, I'll still be making PR's -- just not in the top sets for a few weeks.

Ha, I know; I'm keeping it as a remnant of the past.

I remember WAY back I used to go to And1 forums for jumping higher... air alert 2 was all the rage back then. I think that's where I started with this. There was another site after that... Terminal Vertical.

Week 94

Monday - 01/11/16
194.0lbs

-= Workout Log =-
De-load

SVJs
3 x 1

ATG Squat
135 x 8                                >> 2min rest.
185 x 5                                >> Today at work I had a feeling I could squat 395x3. I just felt good.
225 x 3                                >> Warm ups were feeling light. 315 hasn't felt this light on my back in years.
275 x 1                                >> 355 wasn't a struggle at all. That's it, decided to aim for 395x3.
315 x 1                                >> I was adrenalized; shaking under the weight and a little fearful.
355 x 1                                >> Almost failed my last rep.
395 x 3 PR                           >> This isn't sustainable. I'm scaling back to 375x3 and increasing 5lbs/2wks
315 x 6                                >> Time to focus more on the back up sets.

Bench Press
45 x 15                               >> 2min rest.
95 x 8
135 x 5
195 x 2
235 x 4
185 x 12 PR

Romanian Deadlift
225 x 3
275 x 1                                >> Didn't expect to get this.
315 x 1
365 x 8 PR

Incline DB Bench Press
75's x 10

Standing Calf Raise Machine
390 x 15 PR

Training hasn't went this well for me in the longest time. Hopefully I don't get injured or sick soon.
This was a de-load but I went pretty hard on the squat and RDL. These mini rotating de-loads every week feel amazing. It doesn't throw me off my rhythm and I feel like they keep me from burning out. And if it's ever not enough, I can throw in two de-load sessions in a week.

Week 93

Friday - 01/08/16
196.0lbs

-= Workout Log =-

Cable Rows
180 x 3                         >> 60sec rests.
200 x 2
220 x 1
200 x 10 PR
200 x 6 PR
200 x 5 PR
180 x 9 PR
180 x 7 PR

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 12
35's x 8 PR
30's x 8 PR
30's x 6 PR

Pull ups
BW x 10                       >> 60sec rests.
BW x 10
BW x 5 PR
BW x 4 PR
BW x 4 PR

Ab Pulldowns
95 x 5                       >> 60sec rests.
130 x 15 PR
130 x 10 PR
130 x 10 PR

Rear Delt W Flyes
25's x 15                        >> 45sec rests.
25's x 11 PR
25's x 6 PR