Adarq.org

25/11/14
Even Easier Strength
Day 23

Wide Grip RDL
60 x 5
60 x 5
DL
100 x 1
120 x 1
140 x 1
150 x 1
160 x 1
170 x F

Incline Bench
bar x 5
40 x 5
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1 

So fricken pissed at missing 170. Got it up to knee height and felt it way too much in lower back with minimal leg drive so dropped it. Looking back at video there was almost no rounding of the back so quite weird. I'd like to blame the virus/lack of sleep that I've had lately but realistically it's probably more the lack of stretching/mobility work and core strength that's letting me down. Definitely something to work on. 

On the positive side I had a PR on the incline bench. Felt like I had another 5+kgs in the tank too which is nice. At the end of the year I will have to max out on flat bench to see if I can break the 100 barrier for the first time in forever.

Ran out of time for front squats and chins to will do tomorrow. I think one of my problems is taking too much time between sets idk. Including a 7-8 minute warm up the deadlifts took around 35 mins. Just seems rather long. I should probably also focus more between sets and do less cleaning up of my garage.

Skipping is great for light feet. Maybe doing drills that mimic the movements you want to be light and quick at would help too.

I srsly wud love to do 1 leg stuff IF I had access to heavy dbs. I actually miss that aspect of training quite a lot having only a barbell. I will try to incoorproate one leg skips again though, i miss doing those and  they prob helped stiffen my legs up a bit earlier this year when i used to do them regularly for a month or two.

i really dont find the deadlift at all appealing on any level.. its just an ego lift in my experience. and i hate it when people show off about their deadlift numbers like it means anything.. i guess im a purist that way, good squats are the only lift i respect and covet. also not sure my body type will benefit from deadlifts since i'm naturally quite good at them, they don't really do much that MY squats dont already do* (probably, if you can think of a benefit let me know?).

Quote

*edit- regarding the jumping thing. I'm very much a single leg jumper but would jump off two 65-75% in games considering the position I played.  Not a lot of room to take steps in a key full of players.*

interesting. how would you structure single leg work for me? (question open for the forum as well)
 

If you’re naturally good at the deadlift I think you should definitely do it then. If you can pull 2-3xbw I would argue it will only do good things for your body, your vertical and your athletic needs.
If you feel you’re already good at them then go for more difficult variations. Wide grip and snatch grip pulls, both from the floor and RDL style.

As far as being a purist, all lifts originally started from the floor didn’t they? I wonder how people managed to get the bar to their shoulders? 


Regarding single leg work, use a barbell. Or do higher reps using your weight plates.

Realistically, and as LBSS touched on, it’s more about change and challenge than anything else. I think you could do a lot worse than to front squat, deadlift, throw in some lunges, sprints/hill sprints and plate swings for lower body. For upper body do whatever pleases you. Summer is just around the corner. Bench, ohp, chins, rows, curls etc.

I think we all tend to overcomplicate things and pretend that we’re all more special/advanced than we really are. If you just did the lifts without trying to shoot the lights out, got in some quality anaerobic/aerobic work and ate to support the training your results would be great.

Or, do what I’m currently doing. Pick 5 lifts and do them 5-7 days a week. You phone in 3-4 of the training sessions. Just get in there, do the lifts and get out. 1-2 of them you actually get the chance to struggle for improvement. It’s a nice mental refresher to not have to worry about trying to smash it every time you step in the gym. You’re just putting in the work and the results will be there.

Long post, idk if any of it makes sense but the overriding message is: don’t over think it.

21/11/14
Even Easier Strength
Day 19

Wide Grip RDL
60 x 5
60 x 5
80 x 5
80 x 5

Incline Bench (fat gripz)
bar x 5
40 x 5
60 x 5
60 x 5

Front Squat
60 x 5
80 x 5
80 x 5

Ring Chins
bw x 5
bw x 5
bw x 5

 
Happy birthday old chap

Maybe what you need to do is something completely different from what you have done in the past. So it doesn't feel so much like deja vu. Maybe do oly lifting. Maybe front squats and deadlifts    Maybe single leg work. idk.

16/11/14
Even Easier Strength
Day 14

Rest

17/11/14
Even Easier Strength
Day 15

Band pull aparts x 40

RDL-
60 x 5
60 x 5
DL-
100 x 5
100 x 5

Incline Bench (fat gripz)
bar x 5
40 x 5
60 x 5
60 x 5

Front Squat
60 x 5
80 x 5
80 x 5

Ring Chins
bw x 5
bw x 5