Adarq.org

151029 Olifting class session 10 tonight

I resumed Heavy lifting once a week on sunday morning ( squating 315lbs 4 set of 3 and deadlifting a few more set/rep after)

also resumed Jump training at lunch, doing Tooday method, 1 step jump, 2 step jump and work up to 3 step jump.
I try to get about 20 jump in total during my jump training lunch session.   But with limited time. this mean i do not have proper warm up... the initial 7-10 jump usually end up as warm up.  (First 3 or 5 jump might not be able to tip the rim)

However, I changed the jump session a little this week, instead of jump 20 times, I spent my time doing 4 depth drops, followed with full court Sprint with 4 depth jump.  for a total of 4 Sprint, and 3 set of Depth jump.  With this in place, i am able to touch the rim on my very first jumnp and reach over in my 3rd jump.   I end up doing 5 rep of 1 steps, 5 rep of 2 step and 5 reps of 3 steps jump.

see how things go with this change. 

Olimpic lifting is hard, I am getting the technique and form back after 2 sessions resumed from holiday.  However, even with proper technique, i am not able to lift Fast.  Coach is not letting me lift heavy... i am still just lifting 40kg.  which is useless for vertical development.

is like having 10lbs, 20lbs,40lbs gloves, for boxing training.  I am able to throw punch with 40lbs. but i am slow.
ok lets do 20lbs... and i am faster.. ok lets do 10lbs.. it is easy BUT i am still not FAST enough. 

the coach and throw punch fast at 10, 20 and even 40.   Able to throw punch is not enough, able to throw it FAST is the key.
JUST like vertical jumping. 

now.. i am stuck at Light weight gloves.... because even though I can go heavier... but i am not able to go fast... even when it is light.
both the coach and me.. is trying to figur thing out.

one more update, i tried 45 hrs fasting with drinking water last weekend. did not feel anything special...but i lost 8lbs.

some more research show for athlete performance, intermittent fasting is the way to go. which is just an 16 hr fast (skipping breakfast only)
Which i find it pretty dumb as so many people skip breakfast caz they are late to work..

anyway, i gave it a try and did it today.. will see how things go.

Talked to Kadour, and because of his religion,  he fast also... twice a week no eating or drinking.

My metabolic functions just got slower from reading that lol, I can understand lighter intermittent fasting periods but my god Kadour is practicing to survive a concentration camp haha! anyways good luck in your training I know you've been working many years towards these goals. also miss all the cool videos you posted on YT frequently.

fuck that is strong pressing. 

Thank you!

I believe I'll have a shot at a 400+ raw bench again over the next 6-8 months.

May do a gym tour video in the future just for the heck of it. My building is just 12' by 12' but you can make a respectable home gym out of a space like that lol.

<a href="http://www.youtube.com/watch?v=vTA4efU9JHo" target="_blank">http://www.youtube.com/watch?v=vTA4efU9JHo</a>

Bench day:

280 x 3
315 x 2
315 x 4
250 x 12

Close grip bench:

275 x 5
245 x 8

AMRAP pause sets:

250 x 8 (one board)
245 x 8 close grip
225 x 12 (close grip two board)

Tricep press downs:

4 x 20



Overall solid day, bench is coming back strong just gonna ride the template and see what happens.

<a href="http://www.youtube.com/watch?v=fT8WH1Pfqkk" target="_blank">http://www.youtube.com/watch?v=fT8WH1Pfqkk</a>

Accessory day:

Military press:

185 x 8
225 x 4 (not far off from a PR)
170 - 5 x 10

Bench:

185 - 2 x 25

Using the 5thSet method by Swede Burns for my bench on accessory days, you start at 55% of your 1RM and if you get the 2 x 25 you go up 5lbs each week until you fail then you stay at that weight until you start progressing again. It's also done with a wider grip (two fingers wider than competition grip). Even though the weight was easy the volume pumped up my chest and lats like crazy.

New deadlift template did a solid job of kicking my butt today, pulls from the floor and blocks will have the percentages waving so each week the weights will get slightly heavier. Doing deficits again because they have always worked, however I'm keeping them kinda light and hammering volume because my T-Spine area tends to flare up when I got heavy on deficits.

Sorry for the delay in updates but here's some recent training.

Squat day:

370 - 7 x 5 (felt heavier than usual but got my reps in)

Paused squat:

315 - 3 x 3

Sled sprints for cardio.



Accessory day!

Military press:

135 x 12
155 x 12
185 x 8
205 x 4 (felt great and fast, hopefully a good sign for my overhead strength)

Bench AMRAP sets:

240 x 18 (left two reps in tank due to lack of spotter lol)

240 x 10 (paused)

205 x 15 (close grip)

225 x 8 (paused close grip)

Overhead DB extension:

4 x 15

Triceps press downs:

3 x 15

Machine overhead press:

4 x 15

Core work:

100 reps



Think it's about time to lock things down diet wise and up the conditioning work a bit, eyeballing two competitions for December and February need to get my BW back down to the 275 range for competition. Honestly wouldn't mind getting down to about 260 over the next 8-10 months.

Deadlift day:

225 x 5
315 x 5
365 x 3
405 x 1
475 x miss

Shrugs:

4 x 25

One arm DB rows:

3 x 15

45 degree back raise:

4 x 15

Core work:

100 reps


Sled sprints for cardio.


Just wasn't feeling anything heavy today, the good news is I can get back to pulling well over 500+ if I put enough hard work in. Now it's time to address my weaknesses and forge a better deadlift program, I need to address strength and speed off the floor so I'm going to start pulling from a small deficit as an accessory movement however my T-Spine region absolutely hates heavy deficits so I will keep the weights a tad lighter and do a bit of volume. Also missed 4" block pulls with this current deadlift template that's an accessory that has always helped my deadlift strength.

Time to sit down map out a new template and start it Monday!

Monday deadlift day!

Deadlift:

365 x 3
405 x 3
455 x 2 (heaviest pull in 9 months)

4" block pull:

385 - 2 x 5

45 degree back raise:

3 x 20

Band pull aparts:

4 x 25

One arm DB row:

100's - 3 x 15

Shrugs:

4 x 25

Core work:

100 reps


Sled sprints for cardio.

Was fatigued from reflooring some of my master bedroom from the weekend, but still came in and handled 455 very smoothly. Next week is 475 looking forward to seeing how it goes.