Adarq.org

110322 Stupid Gym at Shang Hai Hotel (four points by sheraton shanghai pudong)
So i brought my belt my wrist guard, and my Suit in my tiny luggage.
Thinking that a hotel gym must have some Barbell and plates... (beside the evil smith machine that I expected)

End up the gym is crap, the max dumbell they have is 20lbs.  
I am suppose to be Deadlifting.... wtf....

I end up doing
- arm curl 20lbs lol
- Front arm raise 15lbs
- Fly 15lbs
- Bench press with smith machine... 135lbs.
- Squat with smith machine... 165lbs

What a waste... of effort carrying that heavy belt.

pissed its muscles out and didn't report it immediately. In late January.

http://www.vimeo.com/21309902

110308   Trying to do as much as possible for powerlfiting         
Bench            
130lbs   3*8         
155lbs   6
175lbs   3   
199lbs   2         
209lbs   0.5         
209lbs   1   suit on      
219lbs   1   left arm is losing      
230lbs   0.7   failed      
      
Squat         
95lbs   6   570   
185lbs   10   1850   
229lbs   5   1145   
259lbs   5   1295   
309lbs   5   1545   Easy with belt and wrist
329lbs   3   987   
   total   7392   

Deadlift         
155lbs   3   465   
225lbs   2   450   
268lbs   1   268   
315lbs   1   315   
   total   1498   

      
110309      
Squat      
60kg   8   
80kg   5   
100kg   5   
120kg   3   
145kg   1   
167.6kg   1   
167.6kg   1   
137.6kg   2   
137.6kg   3   

Bench      
135lbs   18
157lbs   3
177lbs   3
185lbs   2
195lbs   2
205lbs   1

DL   
205lbs   3
225lbs   2
275lbs   1
297lbs   1
341lbs   1
367lbs   1
411lbs   fail

110310   kg   
Bench      
40kg   6   
60kg   6   
80kg   3   
90kg   1   
100kg   fail   
100kg   1   Suit on
110kg   fail   
110kg   1   
115kg   fail   

DL      
60kg   5   
90kg   3   
110kg   3   
130kg   1      
150kg   1      
170kg   fail      
170kg   0.5   suit on,   stuck on mid
170kg   1      

110311      
DL         
60kg   6      
80kg   6      
100kg   3      
130kg   3      
150kg   1      
150kg   1      
170kg   1   suit on   
170kg   1      
170kg   1   
180kg   1   bad ending
180kg   1   ok
190kg   1   ok
200kg   fail   

110312      
Did not record   

110314   kg   
Bench      
40kg   8   
60kg   6   
80kg   3   
90kg   1   
95kg   1   
100kg   1   suit on
110kg   F   
105kg   F   
95kg   1   
95kg   1   
105kg   1   
105kg   1   
110kg   F   
70kg   6   
70kg   8   
70kg   6   

Squat      
60kg   8   
80kg   5   
100kg   5   
120kg   3
140kg   1
160kg   1
170kg   1


I have be heading to the gym 8 days in a row, trying my best to lift as much as possible with suit on. I am probably over trained... but since there is not much time and i need to get use to my gear.. there is nothing i can do...

110316   
bench   
40kg   6
50kg   6
60kg   6
80kg   3
90kg   1
95kg   1
100kg   1
105kg   F
110kg   F
90kg   6   half               
95kg   3   half               
100kg   3   half               
105kg   1.5   half               

Squat                     
60kg   8                  
80kg   5                  
105kg   5                  
120kg   5                  
140kg   1                  
160kg   1                  
198.4kg   failed but should be ok                  
                     
110317   Record Lost paper left in gym and lost                  
Squat Nailed 200kg, failed 210kg                     

110318                     
Bench                     
20kg   8                  
40kg   8                  
60kg   6                  
70kg   3                  
80kg   2                  
90kg   1                  
100kg   fail                  
95kg   1                  
100kg   1   suit               
105kg   1                  
105kg   1                  
110kg   fail                  
110kg   fail                  
                     
DL                     
60kg   8                  
80kg   6                  
100kg   3                  
120kg   4                  
140kg   3                  
160kg   1.5                  
170kg   1   suit on               
170kg   1                  
180kg   1                  

me trying for 210kg
http://www.vimeo.com/21188935

Not low enough though
my previouse Suit pr from 2 years ago is 180kg

i shoudl be able to lift 195 kg with Old suit

that was 195kg with new suit.

it take time to adjust and get use to new gear.

Btw, adarq check out my journal i did 3 day of solov.. 4th day end up in Geared up squat.

110228  Smolov Jr. Calulator Program (One rep max set at 400lbs) Week 1.1  
Target: 6x6 @280lbs
107lbs   1x8  
146lbs   1x6  
196lbs   1x6  
226lbs   1x6  
286lbs   6x6
  Total   14560lbs


110301   Smolov Jr. Calulator Program (One rep max set at 400lbs) Week 1.2  
Ran 20 min 7am      
Target 7x5 @ 300lb
95lbs     1x8  
185lbs   1x6  
205lbs   1x5  
255lbs   1x5  
285lbs   1x5    Feel Great!
300lbs   7x5

110302 Deadlift wide stance prepare for Competition  
225lbs 1x3  
269lbs 1x3  
295lbs 1x6  
339lbs 1x1  
361lbs 1x1  
411lbs 1x1   fail  
   Total   3952lbs
 
110303 Smolov Jr. Calulator Program (One rep max set at 400lbs) Week 1.3
Businese trip Lifting at beijing hilton hotel with Smith Machine (kg)
Target   8X4 145kg
kg   lbs   Rep
20   44   8
40   88   6
60   132   6
100   220   6
120   264   4
130   286   4
140   308   4
145   319   3.5
145   319   4
145   319   3
145   319   3
145   319   1.5
total   11209lbs
I weight myself naked in the hotel, arrived @ 83.7, after hot shower @83.5, after hot bubble bath @82.5kg!!!!!!!!


110305 Smolov Jr. Calulator Program (One rep max set at 400lbs) Week 1.4      (First week completed)
  At Lifting Club in kg  
Target 10x3 @154kg
kg  Reps
40   8      
70   6      
80   6      
90   6      
115   5      
130   4      
140   4      
150   4      Start Using Knee wrap
155   3.5      
165   1      Superior Suit on, never mind the smolov routine, i need to do 1rm with suit on
175   1      Easy
185   1      Easy
195   1      Easy but not low enough
195   1      Try using Super Centurion (slow and not low enough) *VIDEO*
http://www.youtube.com/watch?v=iod2t6ZQjTk
April 2nd is the competition, the question  now is, I own a Superior squat suit Size 40, Coach think that i max out at 200kg only.
To break Hong Kong record, i need to squat 210kg. Coach suggested me to try Super Centurion advance squat suit.  I have tough time fitting myself in a size 40, Coach found me a size 42 borrwed some another lifter.  I squated twice in that suit, very tough and very strong.  I probably do not have enough time to order a size 42 from USA.  After some internet searching, i found a place with size 42 in WA state. Able to Ship to NYC (My friend) in 3 days, and my friend able to ship to me in another 2 days.

Option:
1. Size 40, tight tight fit, avaliable in Lifting club
2. Size 42, more lose, risking shipping oversea with expected delay.
3. Squat with what i have and try my best to get over 207kg.

I still have to Bench with Suit, and I still have to Deadlift, I tried Wide stane last week and It felt great even when i am Deadlifitng raw with 361lbs.  I need to Train more.... NO time....

Stupid Shanhai businese trip on march 15-17.

110223 New Adarq Program followed Day 6
(Now that mathorn is over, I want focus in more Power, however I am now 85kg, I still need to lose at least 3kg to reach the 83kg class.)

MR tuck Jump
- 5 X 10 

Squat
-95lbs 1x10  (warm up)
-196lbs 1x10
-238lbs 1x8
-262lbs 1x6
-282lbs 1x6
-304lbs 2x3

Bench Press/ Pull down Sub Set 1
- Bench:
135lbs 1x10
155lbs 1x3
179lbs 1x3
201lbs 1x1.5
221lbs 1x0.5
179lbs 1x3.5
 - FrontPull: 120 3x10   

Deadlift
-179lbs 1x5
-199lbs 1x4
-269lbs 1x3
-291lbs 1x3

Bench Press/ Pull down Sub Set 2 (Skipped)

Calf Raise
1x35,30,30 

Powerlifting coach tell me to cut down on volume, focus in either Strength buidling, or Lifting form Finetunning.
(But I don think she take in the account that I need to lose weight ...)