Adarq.org

Romanian dead lifts are another option.

http://www.youtube.com/watch?v=H_jM4_EBFfI&feature=related

how did your back feel before/during/after the session? i mean, was there any change over time?

I've been lackadaisacal about my body composition for a while now because I'm mentally pretty comfortable at 170 with 10-11% bf, which seems to be my set point. But now that I'm skinny-fatter than I've ever been, it's time to concentrate again.

So my questions for you:

Do you have a body comp (weight + bf%) goal?
What is it?
Where are you now?
How are you going to get from here to there?

BW = 163.4   
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

well, kids, it's worse than i even thought. after three weeks in afghanistan and pakistan and one day in the bathroom exploding diarrhea out my butt (yesterday), i've lost almost ten pounds. and i'm not leaner now than i was when i left. by which i mean, i'm fatter. not fat still but closer to 12% bf than my usual ~10%. have gotten a lot of comments about the weight loss, evidently it's really obvious. face is gaunter, arms are skinnier. abs much blurrier.

fuck. my. life.

but there's nothing to do but get back on the horse and gain that muscle back. and then some. so to that end, here was today. tried the first day of the smolov base microcycle for the squats, using my most recent 1RM of 320:

- warm up
shot around, form shite but most shots were falling. weird. then sprinter's warm ups

- sprints x 10y
2 @ 60%
4 @ 85%

- DSVJ x 5

- DLRVJ x 5-7
legitimately not as bad as i feared. all around 31", nothing higher, but then again they can't really be called ME given the shape i'm in.

- squat
3 x 8 x 210
1 x 5 x 225
2 x 2 x 240
1 x 1 x 255

- SS1: chin up x 8
- SS1: dip x 8 + 18
- SS1 info: 3 rounds

- stretch

felt like puking. dehydrated still from the diarrhea and just out of shape. rough. but very pleased to have gotten some work in and not jumped like absolute garbage.

i meant to say this before, but your CMJ stills are inspiring. 

yesterday:


BW = ???
SORENESS = traps
ACHES/INJURIES = left pinky finger, kind of badly (?)
FATIGUE = none

- warm up

- pogos 2 x 10

- SS1: leg press x 3 x stack, max speed
- SS1: CMJ x 3
- SS1 info: 2 rotations

- leg press x 15 x stack

- SS2: lat pull down x 10 x 55kg
- SS2: dip x 10
- SS2 info: 2 rotations

- ab wheel roll out 2 x 10

interesting thought about bmi. i kind of like it.

the tables on exrx are a joke, though. look at them closely, they make no sense. how is an advanced 315 pound lifter only lifting 10 pounds more than an advanced 275 pound lifter? how is a 250 pound squat at 165 in any way intermediate?

yesterday:

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none

wiped out, 11 hour work day, pussied out. did a bunch of stretching so as not to be a complete waste. damienz is making me want to do smolov when i get home. that will require a much greater commitment to sticking to particular days in the gym. god damn it, i need to do that anyway.

question for the knowledgeable bros (lancests and adarq but also anyone who's done smolov before). i know there was a thread about this somewhere but i'm too lazy to find it: jumping + smolov, thoughts? according to pavel it's recommended during the intro microcycle, then no mention during the base mesocycle, then basically required during switching, then no mention during intense mesocycle.

so, unreasonable to do low-volume jumps, maybe some light pogos/bounding before squats? i think probably not, as long as the intensity and volume aren't too high. so something like:

- warm up (incl. glute activation and 2-4 short sprints)
- DLRVJ/DSVJ/CMJ x 8-12 (submax unless CNS is blazing, in which case a few ME)
- pogos 2 x 15 submax
- snatch warm up (smolov-recommended: long pull, wide grip btn ohp, squat)
- smolov workout of the day
- upper push + pull, maybe handstands or other gymnastic stuff
- stretch