Adarq.org

but i can't; its the damnedest things also r u calling me white?? bro.

BW: 180.78

Back is still dommed up - my plan was to have an easy fresh workout of squats nothing challenging - and then hopefully be nice and recovered for friday when I can exploit the new back strength for some squat PRs. Will try to stick to it! Basketball game later tonight also. Gonna try to keep up my recent performance and improve some areas (better defence and being aggressive with the ball on offense).

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FS 3x100, 1x122.5, BS 2x122.5
JS 5x60, 5x90, 5x100
Basketball game

Squat notes:
I wanted to double 122.5kg as a warmup but the first rep was pretty hard so i noped out. Considered doing a workset of 112.5kg with fs/bs but decided i wanted to be fresh for the game and called it a day after some jump squats.

Basketball game notes:
Played well but i could have played better. my handle was terrible, i turned it over. I should practice more.

I realised the reason im not getting 130kg front squat is bc my beltless backsquat LPR is 135kg - hell 132.5kg feels precariously hard/dangerous at the same time! I've repeatedly failed 137.5kg BS attempts. I might be efficient but i'm not THAT efficient that I can get a FS of 130kg while only just BS 132.5-135kg. So that means I just need to get my raw BS up to and over 140kg first and then ill prob get the FS LPR of 130kg.

I wouldn't eve be surprised if the breakthrough happens relatively soon - im sure once my erectors are recovered i'll be able to easily progress my squat a little across the board, bs, bbs and ofc fs. If i'm right, i shud be up for a PR on friday as long as weds game and training isn't too strenuous.

But all of this aside, i am commiting myself to pushing my BS up 10kg - i feel there is no point starting to cut off a few kilos of bf when my absolute strength isn't good enough. Once im satisfied with it, i think around 160kg bs with a belt - i'll cut a few kilos to around 80kg or so - maybe a kilo or two less than that, so i can gain a little weight to there and be a strong 80kg rather than a weak one by cutting to there.

FBS 3x120 (LPR!)
FS 0Fx130
BS 1x127.5, 1x132.5, 1x137.5B, 1x141 (1kg LPR lol), 1x143.5B (LPR!), 1x145B (LPR!!), 5x130B (LPR!), 5x125B
Baskeball training - 2hrs

BW: 184

Squat notes:
Got a few PRs today which was kinda cool.

Im just not strong enough to front squat 130kg. So i'm gonna stop attempting it - been stuck since last week - not going anywhere with the local PR attempts; if anything going backwards. Time to build up strength via BS reps and then will take another crack at 130kg FS in a few weeks. Remember FS isn't even a main focus for me - i just wanted to make 130kg maintanable as a minimum standard before turning my attention to pushing my backsquat to 160kg which is where the magic will happen.

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My bodyweight is up because basketball is kicking my ass and im compensating by eating lots. Hopefully i'll adapt to basketabll soon (weds will be my 3rd week - which is about how long it usually takes). After I get my basketball conditioning back - i'm gonna be able to put my bodyweight on the backburner and get the scale to read 175.

I should be squatting about 150-160kg then though, which will put me at a multiplier of 1.9-2.0. For the record my multiplier today is 1.7365. Which is prob close to PR levels but im not sure 100%. Once i get it to 1.75 or even say 1.8x i'll def be in PR territory though, so i'll just wait til then before calling anything accomplished.

SQ 2x120
FS 0Fx130
BS 1x130, 0Fx137.5
FS 3x118.5 (LPR), 1x115B
HPC 2x70, 0Fx80 (2 attempts)
Banded Glute Bridge - 3x12xOrange (PR)
TKE 3x15xThick band (PR)

OHP 2x5x59.5 (LPR), 5x58 (repeat next time; wanted 6 reps), 5x45 (uneven plates - 10L and 15R)
ROW 3x12x40 (PR; new exercise; WG - used Coges suggestion to use a wider grip to target lats)

Squat notes:
Had no pop outta da bottom. I have been struggling with feeling fresh enough to squat heavy; too much training i guess.

Upper notes:
Hard going ohp. I am trying to bring my weak side (R) up by doing slightly heavier weight. It's kinda annoying not having dbs. Hmmm.

Hang powerclean notes:
It must be the bar. I got an easy 85kg PR when i trained in the (non-home) gym last week but today i can't even get a 80kg warmup up. Sucks I might try greasing the thing next time. Or actually maybe i shud have a weekly (non-home) gym day when i can use a good bar. Hmm.

That was by far the best game i've played in 2 years! Scores were tied going into the last 5 mins and they remained that way til the end. But I got a big clutch block, steal and rebound in that order in the last minute or so to help us seal the game. Our young guard missed every 3pt today except for the game winner which he swished. We won. Feels good to win a hard game. Only downside i got in a verbal spate with a team mate but i left it on the court, i just don't think it looks good to the rest of the (young) guys when the senior ones being catty. So that's something I need to sort out for future games. Hopefully as I play better, my game will speak for me instead.

BW: 180.67

Food:

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I forgot a normal, moderate diet was an option when losing weight This is so easy. And I get to improve my lifts and bball game. Nice deal.