Adarq.org

^^^ lol

ACHES/INJURIES: right calf kind of tight/mild charlie horse
SORENESS: none
MENTAL STATE: good

- run x ~1.9km

- drills and stretching x 15 mins

- run x ~1.8km

stomach cramped a little during each run but i sucked it up. pace was harder than the run the other weekend because i was alone, but still not pushing myself much. easy does it, no injuries, anti-ego running skwaad.

161216 RUSSIAN SQUAT PROGRAM COMPLETED
Training Log for my Last Session of this Russian Program.

Program Week 6 Day 3, but actual time spent is Week 9.
(because after after Week 4 Day 2, went to japan for 1 week, Came back to do Week 4 Day 3 and felt uncomfortable, so I repeat week 3 and on, result in a 9 week total)

I had pressure on myself... and did not sleep well. Sleep at 12:30 and woke up at 230am, and roll around till 4 or so.. 
I plan up wake up at 735am and end up waking up at 7.... rolling in bed again.

Arrived at gym 10 min after its official open time, and saw a guy at the squat rack already.
I felt relieved for some reason.  I asked if I can work in with him...

135lbs x10
185lbs x8
205lbs x3 (The squat partner is increasing by 10lbs per set only, so I let him do 2 set for every 1 set that I do, but he soon left the rack at this point.)
255lbs x3 (back to using 25/45 lbs plate increment )
275lbs x2 (vid record started)
315lbs x2 (vid, wont be doing too many rep, prepare for the ultimate 1rm)
365lbs x1 (vid)
385lbs x1 (vid) 
395lbs x1 (vid, Russian Program new 1RM Goal w/ 275lbs 1RM input, Nailed this one!!!!) 
400lbs x1 (vid, My ultimate goal to squat 400lbs multiple reps;  it would be cool to reach 400lbs mark!!!   and I NAILED this one also!) 
405lbs x1 (vid, wouldn't it be nice... to tell people... you can squat 4 big (45lbs) plates?   Stay Angry, and calm... and NAILED the first rep... I know.. this is the ultimate BONUS Set.... so... I decided to Squat till I drop... and failed at 2nd reps.)


Body weight: 186.8 lbs
Squat 1RM: 405lbs  2.17 X BW

Honestly speaking... 2.17XBW  may not be....A PR to me... but 405lbs AKA 4 big plate is definitely my PR.
I had not been able to squat this much for very very long time.
(even though my Suited up PR was at 210kg... but that is a different story)


Now...Russian Squat program.. is not designed for prolonged regular use.  And my goal is to jump higher...
now.......Can I say... my squat number is enough?
Should i focus in more jumping before i go back to squat again?
I am thinking.... any how.. I think. i need a Deload week with Jogging...

if by chance...any one from Adarq read my training log up to this very sentence.  May be you can give me some suggestion on where to go from here also.

Peace.  Today, is a good day.... PR day.
 




Plate Record:
135   bar   45               
185   bar   45   25            
205   bar   45   35            
255   bar   45   45   15         
275   bar   45   45   25         
315   bar   45   45   45         
365   bar   45   45   45   25      
385   bar   45   45   45   35      
395   bar   45   45   45   35   5   
400   bar   45   45   45   35   5   2.5
405   bar   45   45   45   45

Also, obviously, don't even think of trying to stand up right after it, unless you have your cam on and want to upload a very funny faceplant fail video on youtube. 

Well if you feel an immediate difference and this takes no effort to do, I'll give it a try! Doing legs today, will be sore tomorrow and I'll try it.