Adarq.org

19-07-17

Barbell Complex

Wide Grip Pullups
BW x 8, 8

OHP
Bar x 6
30 x 3
40 x 2
47.5 x 5
52.5 x 3
60 x 3 [+2.kg, = reps... FUCK YES! Huge/lifetime PR] 
57.5 x 3
52.5 x 3
50 x 5
47.5 x 5
45 x 5
40 x 10

Incline Bench
40 x 6
50 x 6
60 x 3, 5, 7, 4, 6, 7

Chest Supported Row
45 x 10 [i actually quite dislike this tbh]

SS1A Dips
BW x 14, 12, 11, 10

SS1B Narrow+Neutral Grip Lat Pulldowns
59 x 10, 9
52 x 11, 10

1.5 Style Lateral Raise
7 x 8, 8, 8, 7

Lateral Raise Drop Set
8->6->4 x 13-12-11, 12-10-10 [my word this was painful]

Facepulls
12.5 x 18, 17, 16
10.2 x 16, 16, 16

Hammer Curls
14 x 15, 13, 11

Machine Preacher Curl
27 x 11, 10, 9

Bayesian Cable Curl
5.7 x 10
3.4 x 15, 15, 13

Flye->Press->Hold
12 x 10, 9
8 x 15

Rear Delt Flyes Burnout
8->4->2 x lots-lots-lots, lots-lots-lots

Notes

Didn't sleep well last night so I went against my usual principles and took ~200mg of caffeine since this is my last workout for about a week. Fucking overjoyed with that OHP top set. I was really not expecting to get more than 2 reps.

Also pleased that my chin "baseline" not too hard but not too easy set is at 8 reps now. Progressing well there.

Chucked in a ton of random volume. I will probably be rather sore tomorrow (my legs are dead today from yesterday).

oo 

So I've been working consistently for just under 5 months now, so perhaps it's time to take stock of progress.

Starting Stats
BW - 76kg
Squat - 70kg x 4
Front Squat - 50kg x 5
Deadlift - 90kg x 2
Bench - 60kg x 1
OHP - 30kg x 8
Chins - BW x 5

Current Stats
BW - 84kg
Squat - 112.5kg x 3 [done 13-06-17]
Front Squat - 97.5kg x 3
Deadlift - 130kg x 4 [done at RPE~8 most recently]
Bench - 87.5kg x 4
OHP - 57.5kg x 3
Chins - +15kg x 4

So that's 8kg gained in 5 months. Some amount of that is likely due to creatine. I'll measure my waist in the morning, too, to see if that's changed much. https://www.strongerbyscience.com/realistic-training-goals/ suggests 3kg of lean mass in one's first three months as an average: "a “normal” range [for beginners] from .5kg/1lb per month to 2kg/4lbs per month." So I've probably hit the middle of that pretty well, which is pleasing.

Lifts are all near the best they've ever been. I checked back through old logs and my OHP PR is 60kgx1, which I should definitely be able to match or beat. I never repped 100kg on bench, so I reckon I'm at my peak there too. Squats less good, but lower body stuff has been impaired by occasional lower back pain. However, I'm happy with how I'm managing that and expect I will be at lifetime PR levels for that in the near future. I think my FS best was around 110x3, which I'll be at pretty soon.

According to symmetricstrength.com I'm at intermediate ("the lifter has been consistently training, likely for at least a year") on everything and all my lifts are fairly well in line with each other.

I would love to get to "proficient" by the end of the year.

Went through a lot of stress in this period with a horrendously intense final term of university where I had to take 24 hours of exams + job searching and whatnot, so all things considered I think this progress is pretty good going. Mental state-wise I'm having a really great time training and looking forward to sticking with it.

I'm going on a 10ish day holiday soon, retuning early August. I'll be training with a good buddy a few times during that span, maybe trying out maxes on some of the upper body lifts. After I return I think I'll commit to a cut. I'm not substantially fluffier than when I started working out again, but I'm now at a decent level muscularity and strength and think I could feel a lot better getting down to 75-78kg. I've never successfully got particularly lean in the past, but I've grown up rather a lot since previous training periods and the fact that I am a decent cook nowadays will make life a lot easier. I'm actually quite excited to try this out. If I cut at about .75kg/week then it should be about a 10 week cut. I think doing it now makes sense, because I'm probably still at the point where I can cut moderately aggressively and still make decent progress on gym lifts.

Anyway, glad to be back here and back in the gym. 

yup that's some good progress. you basically know what to do now.. you just seem much more confident with your training this go-round.

What made you stop training before? start uni & those responsibilities for the most part correct? Seems like you're really enjoying training & also realized how much you missed it. Just need to be careful when you start a new/big job, it's easy for training to slip when you're confronted with a whole new set of stressors + that "ego to perform" (work addiction).

As for cutting, that's always a debate. You've found a good rhythm.. One of the hardest things in training, is finding a good rhythm and then riding it out for as long as possible. Either we never find a good rhythm, or we find it and get bored or convince ourselves we need to switch it up. It's almost as if our subconscious is trying to short-circuit our progress in order sabotage our gains & make us quit training so we can go back to lying on the couch. Some of my biggest mistakes in training were finally finding a rhythm but then changing things up way too soon.

That's more related to switching things up drastically though, not cleaning up your diet slightly, eating a little lighter, and staying on basically the same routine. Seems like most people start cutting, their brain starts scrambling, and their routine eventually switches up dramatically.. just becomes a mess.

pC!

07/19/2017

finally back under 160 it seems.. 158 the last few days. eating like a mouse but feel good.

right big toe callus (on the bottom left) is back - from the walking/running i imagine .. had to file it down. this thing sucks. annoying how the body can do something to protect something else, but cause all kinds of pain/issues. not sure why it's callusing up.

might go for a really long walk/read/run today.. been looking to push past 3 hours..... could be the day.

watched 3/4 of the way GHOST IN A SHELL 2017

fell asleep though, great visuals, not sure about the plot though lol

this got me lol'n:

In the near future, Major Motoko Kusanagi (Scarlett Johansson)

has ok reviews. i'll watch it at some point. I never watched the anime/original stuff, but I heard it was great.

where there's smoke, there is generally fire.

obviously i have no proof beyond what's in the public record. just seems overwhelmingly likely that he's doped, given all the smoke around oregon project, most prominently from the propublica report a couple years ago.

ya but, do these people just keep doping? i mean, you have everyone suspecting you, and you continue to dope? I don't really understand it. If I was doping with so many eyes on me, I imagine i'd be paranoid as fuck about getting caught.. sounds so stressful.

The thing I don't get about Mo, is he's winning double gold's and not dropping ELITE (Bekele-level) numbers. I mean his 5k in Rio was 13:03, psychotic for most but still seems so beatable. Centrowitz wins gold in like, one of the slowest 1500m finals in a long time. And Rupp gets bronze in the marathon, with an "ok" time.

Nice list of 5k times:

http://www.alltime-athletics.com/m_5000ok.htm

For outdoor, Mo's best is 64th.

10k:

http://www.alltime-athletics.com/m_10kok.htm

28th is Mo's best


Marathon

http://www.alltime-athletics.com/mmaraok.htm



So if he's doping, what's going on with everyone else? He's always seemed beatable to me but these guys know running way more than I do, so maybe he just knows how to deploy a winning strategy.

As far as those lists go, Bekele & Gebrselassie are absolute god's.. IMHO, Bekele has to be the greatest runner of all time, 5k/10k record and a previous Marathon record. insanity.

insanity. insanity.



anyway back to me.. i dno. I doubted Lance was doping though, so I have a horrible dopedar. I guess I give people the benefit of the doubt until proven otherwise, and so that I can just imagine they are clean, because once they aren't clean, I lose pretty much all respect - very fast. It's fine to dope/roid/PED recreationally if you're just a psycho, but not if you're competing in drug tested/clean comps. That's just pure garbage.

farah's on the sauce.

why do you say that?

i posted an article about some recent leaks from a hack which showed he was under suspicion by someone at IAAF but was cleared or something. he hasn't failed any tests. training with Salazar is suspect but, that's also the Nike Oregon project which has a ton of elite athletes. He adamantly denies it whenever he's asked/pressed.

not sure. hope not.

07/17/2017

walk/read/run:
- ~10 mi
- had a nice 0.22 mi @ ~4:50 pace in there
- ~hit 15.5 mph at some point
- left knee bugging a bit after the run .. but i also kneeled down to stretch my quads, which seemed to aggravate it more

haven't done one of these in a while.



had some ~easy 0.33 mi @ 5:5x towards the end too.


definitely in better shape right now than the last ~3 months. so that's kind of cool. The walking + standing desk + intervals runs are a good stimulus.

I like my walk+read+run approach. So tired of just "running". With this style, I can relax and read a ton of stuff, and get some intervals mixed in. As far as enjoyment, there's no comparison to non-stop running etc (for me). Hopefully going to just keep this up for my training strategy this time around. Less pain, more fun/enjoyable. Who knows if it'll help me improve my mile to sub-5 official, but I do think it's possible. I know it won't prepare me for a good 5k though, that's for sure. I need to get my ~400m runs down to ~4 min/mi pace, so that I can have the reserve power to make my ~5 min/mi pace easier. So my power is lacking right now.

If I do some 5k races in ~September+, i'm just going to run the first mile as hard as possible then shut it down and relax.. lmao.

So I guess if I have running goals, it's my 1-mile time and specifically those 1-mile races in December.. 5k is just too much torture for me at this point in my life. 

Also, I want to get my walk+run+read sessions up to 5+ hours on occasion .. want to see how I feel with REALLY long sessions. I wanted to do that tonight but started too late. Maybe Wednesday or Thursday.

Quote from: adarqui on July 17, 2017, 12:49:32 pm

Garcia should beat Broner, but here's some recent sparring footage of Broner:

<a href="http://www.youtube.com/watch?v=UphJYWltx0A" target="_blank">http://www.youtube.com/watch?v=UphJYWltx0A</a>

lol broner and his antics, that's why my favourite upset of all time was maidana vs broner, maidana did everything broner did to humiliate him lol and then knock him out and win.

ya man.. humped + KO'd, one of the greatest smack a bully in the mouth moments in fight history.

though, I recall thinking Maidana was going to win - I wouldn't put it in the upset category.

lol at this sparring in that video, at 0:17 what was he doing then he spanks him or ... lol it's just funny and wierd. One thing broner does he does those pot shots and those one hit powershots when he sees an opening and you see that a lot and is succesful at them and then he can go to combos and stuff but still not seeing anything that will pose problem for garcia.

ikr.. thing about Broner is, he'll toy with & disrespect anyone who is less than him. He's just a bully, stopped being impressed a long time ago.

Mikey Garcia has LEGIT power. I think he'll stop Broner.. but ya, Broner is slick & he has been in some very tough fights. I'll give him tat at least, he doesn't give up. He seems to have alot of heart when he's getting wrecked.