Adarq.org

Week 90

Monday - 12/07/15

-= Workout Log =-
De-load

ATG Squat
135 x 8                                >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
350 x 3
315 x 5

Bench Press
45 x 15                               >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 3
185 x 8

Romanian Deadlift
225 x 3
275 x 1
315 x 6

Incline DB Bench Press
75s x 8

Standing Calf Raise Machine
285 x 5                               >> 45sec rest.
345 x 15 PR

This week I'm back in full force. Starting with a de-load day though. As I posted earlier, I'm doing a rotating de-load where I cut down on the volume of a workout. I think this will help.

Week 89

Friday - 12/11/15

-= Workout Log =-

Cable Rows
140 x 5                         >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 10
180 x 7

Lateral Raises
30's x 3                             >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 5

Pull ups
BW x 10                       >> 60sec rests.
BW x 7
BW x 6

Ab Pulldowns
95 x 5                       >> 60sec rests.
120 x 12             >> These are getting nearly impossible to do. The weight is so high that sometimes my knees lift up off the ground.
120 x 12
120 x 8

Rear Delt W Flyes
20's x 15 PR                        >> 45sec rests.
20's x 15 PR
20's x 12 PR

I sent this guy an email. He seems to know all his shit. His website is crappy, but he clearly knows what he's talking about. Here is a postural assessment he did:

http://b-reddy.org/2013/02/06/example-of-a-postural-assessment-2/

Also a very comprehensive breakdown on the best way to stretch your IT band here:

http://b-reddy.org/2012/03/04/the-best-damn-it-band-stretch-ever/

So that guy responded. He charges $155 for a month of remote work. $125 after that. I'm going to do it. I may make this thread a prehab/posture log, and i'll post before and after photos of everything. Everyone can learn from this thread.

I basically send him all necessary pics and vids and he will assess me based on them. Every now and then I update him with more pics and vids, and if any pains persists or whatever. So I guess this isn't someone who will actually be there to give me a deep tissue massage, but that's fine. I'm getting assessed which is the most important part, and I can do whatever foam rolls and stretches he tells me to do. I can pay $30 to have some asian deep tissue massage me, and I'll tell them which muscles to hit if foam rolling is not enough.

Going to try a new de-loading scheme. This should keep me fresh for a long time. It'll keep me from burning out. Rather than deload for a whole week every 4th week, I'll do a rotating de-load. Example:

Week 1
Mon - A de-load
Tue - B
Thu - A
Fri - B

Week 2
Mon - A
Tue - B de-load
Thu - A
Fri - B

Week 3
Mon - A
Tue - B
Thu - A de-load
Fri - B

Week 4
Mon - A
Tue - B
Thu - A
Fri - B de-load

If you follow just Workout A, this gives the pattern of 4 on, 1 de-load, 2 on, 1 de-load, and repeat.

At the end of the cycle, I'll have a de-load on my last workout of the week (friday), then the weekend off, and then a de-load on the first workout of the week (monday). that should definitely be enough to recoup on a larger macrocycle level.

you can use more resistance jumping in a sled machine compared to a bb. i build up to 10-15% supramax and jump with that (on machine). the glutes/quads will tighten but make sure you do not round the lower back..

when you get used to moving that very heavy resistance explosively, test your SVJ. also, you will get scratch marks from the pads all over your shoulders - part of the game. 

goodluck

Wait, so you jump on that thing with 10-15% over your 1RM ATG squat?

Watch out... The place you are going to might be great but chiropractic adjustments are essentially a sham and a bit dangerous... often they will find things that are not even wrong with you... hopefully yours is good though?

I'm well aware of chiropractic practices being a huge sham. However, this place also touts itself as a sports massage therapy place. The workers and professionals there are all relatively young, so that makes me a little more comfortable. But if they have me doing retarded back cracks and stuff, I'll be out of there in no time.

If they don't directly address postural issues that I KNOW I have, without me telling them, I'm also out of there. My left upper trap is overactive, for example. My lats are very tight. If they don't do this test:



Or something like this: http://b-reddy.org/2011/08/04/3-common-tight-muscles/

then I'll be gone. My right leg externally rotates more than my left. My right tricep is way tighter than my left. If they don't catch these inconsistencies, I'll be gone.

So I guess I have a way of assessing their assessing skills 

How do I go about getting a good one? I know I have some issues with my alignment and what not (right leg is more externally rotated than left, I have somewhat of a forward head posture, my left shoulder is rounded forward with a tight upper left trap, possibly tight pec minors and lats, etc). What I want to do is find a specialist in my city (NYC) that knows how to assess everything that's wrong with the posture and any potential pain an athlete is having, and then apply proper deep tissue and fascia work, as well as stretches to fix everything.

Thing is, I just don't know how to go about finding someone who knows how to do all this stuff. I mean I guess I can go to a chinese massage parlor and have them deep tissue any knot they find in my back. I found a spot with great reviews that charges $40 for a 45min massage. Not bad.

I'm willing to pay up to $120 for a 1 hour visit though. But this has to be with someone who will first do a full assessment on my body and give me a chart with all findings and how to correct them. Then s/he's gotta massage and stretch me and give me home stretches and foam rolling to focus on.

Seems easy for me to find places that "find all your knots" and other places that offer what seems to be a cookie cutter "sports massage" all over yelp. But how the heck do I find someone who assesses everything...

Week 89

Tuesday - 12/08/15

-= Workout Log =-

Pull ups
BW x 5                             >> 90sec rests.
+25lbs x 8
+25lbs x 5
+25lbs x 5

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

Cable Rows
140 x 5                         >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 8
180 x 5

Ab Pulldowns
95 x 5                             >> 60sec rests.
115 x 12
115 x 12
115 x 12

Rear Delt W Flyes
20's x 12                             >> 45sec rests.
20's x 12
20's x 12