Adarq.org

BW:77kg/170lb

Training
BP 2x80, 1x82.5, 3x79.5
WCU 2x92.5, 2x97.5, 0Fx105, 1x102.5, 4x92.5

FBS  3x100, 2x110
BS 6x102.5, 6x100
FS  5x100
BS 6x100
CR 10x140, 15x170
DUNKZ -  2x6
CND - HIT sprints 5x(20s on, 25s off)

Upper notes:
Just terrible upper body performance.

Squat notes:
Tweaked my back on the bs double with 110kg. For some reason i can't use my old scheme of doing fs and bs reps  in succession together anymore, it just fucks me up too much, prob because the FS are near rms now and i'm not able to do bs with the same weight very soon after. I shouldnt have done the bs reps i guess, even though i had been conservative with max singles i didn't expect to have 110kg injure me today.

Conditioning & dunking notes:
Got a lot unfitter than i was before.. if that's possible. haha. But it makes sense, it's been like 2 weeks since i did any running. Dunking was pretty shit, tried to attack the rim as if i was playing a game to make it more interesting.

Calf raise notes:
Been getting self conscious about my legs after my friend said how did your legs get so skinny? To think in january i was knocking on the door of 28" thighs. Now i hesitate to even measure, i'm guessing they'd be low 24"s, if even that. whatever. so i'll do raises, when i work up to using 230kg for 20s i'll probbb have decent calfs. right? right? fuck, whatevs. I'll just have to get used to this if im gonna become 72kg of pure punjabi muscle..

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So week 1 comes to an end. It went aight.   Next week i'm cutting out sweets and switch to oats.

BW: 77kg/169.8lb

Training
OHP 3x50, 0Fx55, 3x2x52.5, 3x5x50

FBS 3x100, 2x110
FS 0Fx119.5, 4x100
BS 4x107.5, 6x102.5

BBall game

OHP notes:
I failed 55 which is something i should never fail. I would hazard to guess it was from not being well recovered from monday's bp. I used to ohp like 3-4 day after bp too as opposed to with only 1 day break i've had this week. We'll see how it goes. I have a lot of room to improve on both bp and ohp so it shouldn't be a problem.

Squat notes:
Not trying to torch my legs too much. Im thinking i'll prob go for heavy and low volume on weds. volume on fridays and light on monday. plan sound ok?

Bball game notes:
Plan was to get 5 rebounds and 10 points. I got 5 boards but i went scoreless. I just didnt have the touch. Spent a lot of time on teh bench too cause i didnt wanna fk myself up too much especially while not eating a lot of food. All in all, not a bad start. Got the basketball bug! Can't wait to play next week. hopefully i can score, 10 is another matter, perhaps further down the track lol.

I wore tights. They are really cool, hopefully it will help not being stupidly sore as you get in the first game back. The only problem is my compression top kept riding up my waist. it happened during squats too. If i get another pair i will try the next size up, maybe it will be longer.. otherwise im really pleased with wearing compression gear, feels so awesome There was a point at the start of the game when i was playing rim protector and really doing a great job at that, felt like dwight howards in my tights. then some really bad point guard threw a pass straight into my face, like how do you even do that jeremy lin? had a bloody nose since but it happens. now i just need to improve my game and fitness which is nonexistent!

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Food
M1 - 3 eggs, 1 slice wholemeal bread, 250mL lowfat milk, 1 scoop whey, handful M&Ms (postworkout)
M2 - 1/2 can coke (pre/peri workout - squats),  250mL lowfat milk, 1 scoop whey, handful M&Ms (postworkout)
M3  - M&ms pregame (about 5-6, shared them with mate)
M4 - 1 slice wmb, 1 steak, cup spinach, cup of potato & caulliflower, 200mL lowfat milk, 1 scoop whey, 1 protein bar (20g pro, 20g carb), handful of M&Ms, 2 timtams.

So i ate a LOT. Feel bit guilty about it, but it was all because i wanted to be recovered well enough from lifting+basketball and be fresh for fridays training. Going forward from here i'm not going to do M&Ms anymore. I'll go with kitkats, much easier to measure and track calories  esp when I dont have a scale handy all the time, can just add up the lines. Plus I think KKs are slightly better macrowise. It's just for this week anyway, as of next week i'll prob be cutting out sweets completely but i just wanted to give my body/mind a break from dieting, mainly.

https://www.facebook.com/photo.php?v=715295585191935&set=vb.195606927160806&type=2&theater

new vid .. 41"  RVJ it's claimed

Great stuff on BS 125x5. I'll race you to 140x5! 

BW:77.4kg/170.64lb



So a recap, on friday I did my carb refeed to end the diet and weighed in at 77.2kg/170.2lb - my lightest since last year. Next day my weight went up to 78.65kg/173.39lb. On sunday it was 78.3kg/172.62lb and on monday morning it's back to a reasonably lightweight 77.4kg/170.64lb! So i'm almost as light as I was pre-carb-refeed! Which is kinda nice. The thing is, i've actually noticed significant changes in skinfold mm on my abs (not measured just apparent) so i've had an overnight whoosh or something since sunday. Kinda cool. So from here i'm thinking I should jump into basketball aplomb, take into consideration what LBSS has levelled against me (rightly) that i'm a yo-yo-er and become dedicated to keeping a very tight watch on my BW from here onwards.

I wont be doing fasted squatting ANY MORE. I want to get back to a respectable 130kg/140kg FS/BS first and foremost, like asap and then from there i think 140kg/150kg as a lightweight will be an excellent strength and power goal. But first things first, 130/140kg!

Also since i'm training for basketball I expect to see about an inch off my waist (as has happened so many times in the past when i've restarted bball). I hope this will coincide with about 2lb off my bodyweight too without dieting it off.

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Training
BP 2x80, 0Fx85, 3x77.5, 2x79.5, 3x78.5, 3x77.5, 3x76, 3x75
CRLZ 5x48.5, 10x45, 10x42.5

DUNKZ ~ 20 total

FBS 3x100
BS 2x110, 3x102.5, 6x97.5
FS 6x90

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Dunk notes:
Kinda lost steam quickly..lots of misses.. I don't think i've recoverd well from friday. But still a decent session all things considering. Wore my new kicks for the first time. First time i've used that word too, feels wrong. I love them except my left toe felt constricted and subsequently sore, which makes no sense because my R foot is the one that usually gives problems. So i am prob just a 12.5 and i made a mistake getting a 12. Oh well, if i didn't have shoe problems it wudnt be me. as a result i dont think i can wear these for actual basketball. Regretting not getting 12.5s cause eastbay had em. I cud buy another pair of 13s from shitty local sports place, i still have to use my store credi from returning my last pair of the same shoes which cost 2x as much as eastbay.

Squat notes:
For the record I walked out 120kg to front squat (and i prob wud have failed it today tbh) and cud not even strart the rep. my left arm cramped up bad. So frustrated with cramping arms. My hand just now cramped while i was brushing my teeth, ffs!  Have to figure out why this is happening.. so strange..

I did higher reps with FS with a light weight (90kg) and also with  BS (97.5kg), just to get some volume in. I like this,might work towards higher rep PRs on  squats, at least for FS, BS I need to just man up and get back to using 120-130kg for sets of 6 really.

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pls dont quote this post

Bodyweight: 77.2kg/170.2lb
Waist: < 32.5"



Didn't quite achieve my goal of being ≤77.0kg but came close. Doesn't matter, I'll get my bodyfat amount lower without dieting for a few weeks just by getting into basketball shape through training. Usually lose about an inch off my waist within the first few weeks of playing basketball again.  I'm also going to be really disciplined with my diet while on break - not going to undo any of my hard work. Then I'll come back for more cutting Sept 1st, 77kg->72kg possibly over 2 cycles with a diet break inbetween.

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Training
OHP 3x50, 2x55, 1x57.5, 0Fx59.5, 3x55, 3x54.5
WCU 2x92(+15kg), 2x98 (+20kg), 1x103(+25kg)
CND - 1km TM, 5x25skips with brief rest, 10min TM

FBS 1x115
BS 1x117.5, 5x110, 5x107.5, 5x105

WCU 2x81.5, 2x86.5, 2x5x91.5, 5x87.5
Circuit of 3x(10x20 HB squat, 10x20 OHP)
Circuit 1x(OHP 10x40, FS 10x40) (to fill muscles with glycogen on carb reload)

Squat notes: 
Man fuck everything about training today. My arms wud not stop cramping up. Do you know how hard/impossible it is to do a front squat when your arm is cramped up? Blah. Same thign wud happen on bs as well but it's slightly more manageable.

Here's how I approach it. If you can see good ab definition (4-6) in the mirror whilst flexing then you're ok to stabilise and start going back the other way.

Depends on the person though. If you are weight training and have some decent sized abs, you'll be able to see them quite early in a cut. does that mean you dont have to bother cutting? Maybe, maybe not, depends on what it means to see that defn. For me i cud see it when i was around 85kg..   pretty early on and not really lean. So suppose i end up cutting to 72kg to be in single digits bf%, what use would it have been to go by ab visibility, for me, not useful. For someone else, perhaps they only see their abs when they're close to 10%. All depends on the person, how built their abs are, how they store fat, etc. Too much variation for my liking to go by that alone..

Quote from: LBSS on August 13, 2014, 12:04:41 pm

somewhere i was reading recently that it's better not to bulk from an extremely or difficult-to-maintain lean state. better to get to a comfortablish baseline and bulk from there. if/when i ever decide to do a genuine bulk, i'll do it from right where i am and have been for years, 173-177 pounds and 10-12% bf. no point in getting leaner than that first.

 

I've seen this too. Apparently better to reset your baseline otherwise you're just as likely to shoot back to where you were before. Can't speak from experience here but seems to be common opinion.

As far as getting to 7-8% I have not seen anywhere that such a low % is more effective to start from than say 10-12%. Personally I think it's just a recipe for disaster. Much easier to get to and maintain 10-12% for some time than to get to and maintain 7-8%. Completely different mental game.

THe problem is anyone who hasnt actually dieted down to low bodyfat will just assume their claimed almost 10% bodyfat which is actually ~15% is close enough to 10% and they're basically at 10% and for arguments sake they'll go on and start a bulk and spin their wheels. You can't make that mistake if you are a legit 10% though because it's visually obvious you're lean enough now.