Adarq.org

Gym:

Foam roll warmup/activation

RDL: warmup, 1x5@60, 1x5@80kgs, 1x5@110kgs

DB SL calf raise: 1x20/leg@30kgs, 1x15/leg@30kgs (dammit)

Back ext: 1x10@BW, 2x10@20kgs

SL Ham curl machine: 2x15/leg@15kgs

UB, core

BW: 76.5kgs

Not bad, the 110kgs is getting much smoother and no DOMS today. Had a free work health check yesterday as well and got some tests done. Blood pressure 120/70, HDL cholesterol 1.3 mmol/L, total cholesterol 3.55 mmol/L, waist 77cm, bf 7.5% (calipers).

Gym:

Foam roll warmup/activation

Squat: warmup, 1x6@50kgs 1x3@50kgs (front practice), 1x6@90kgs, 1x3@110kgs, 1x4 (failed 5th)@130kgs, 1x6@110kgs

BSS: 2x8/leg@50kgs, 1x6/leg@25kgs

SL TKEs: 3x10/leg@15kgs

UB

BW: 76.8kgs

So I'm going backwards now with my squat. Just felt really weak today and totally failed the 5th rep - had to drop on the safety. Don't know where my strength has gone - but then I immediately went and PR'd the upper body lifts and BSS  . Might need to add in more volume for my squat for a bit to break this plateau. I did well last year doing 1x3, 1x6 and 4x10, but then again I did gain weight too fast and hurt my knee so...maybe not that setup exactly. A day of 4x8 instead of submax singles might help. Suggestions welcome IYCBB.

Didn't lift or run on the weekend but played a basketball game. Had one near-max DSVJ at the rim at halftime of around 35'' (middle of hand).

Gym:

Foam roll warmup/activation

Squat: Warmup, 1x6@60kgs, 1x6@60kgs (front - getting better), 1x6@110kgs, 1x3@130kgs, 1x6@60kgs

BSS: 2x8/leg@55kgs

UB

BW: 76.0kgs

Kept the squats light today because I played some pickup ball afterwards.

Think I'm gonna give myself 1-2 more weeks for strength work til end of August. If I lift 2xBW again in squat, great - if not, nbd. If I can get to [120kgs x 5] for RDL, [60 kgs x 8/leg] with BSS and [35 kgs x 20/leg] for SL calf at 76.5kgs BW then that'd be good enough for this first cycle. The weather's getting better and I'm itching to do some RFD work. Sick of heavy slow lifting. My vert is pretty good atm with no real RFD work except occasional track.

Jumps:

I had major P-chain/lower back DOMS the day after RDLs so I didn't run. Just did a bunch of SVJs on my vertec.

8 SVJs - best at 33''

Couple of DSVJs - mostly 34''

Mostly shit, but I was pretty destroyed from the higher volume of RDLs.

Your =/= You're

Your SVJ is great.
You're a funny guy. You're = you are.

Your right

Gym:

Foam roll warmup/activation

Squat: warmup, 1x6@60kgs, 1x5@60kgs (front), 1x6@100kgs, 1x7@130kgs, 1x6@100kgs

BSS: 1x8/leg@60kgs, 1x8/leg@54kgs

SL TKEs: 2x20/leg@15kgs

UB

BW: 77.0kgs

Finally got a good squat session in - 6 reps felt great, really strong, and could manage a 7th. >2xBW squat although I don't like using the 1rm calc for more than 5 reps.

Gym:

Foam roll warmup/activation

Squat: warmup, 1x6@60kgs, 1x5@60kgs (front), 1x6@100kgs, 1x3@120kgs, 1x4@130kgs

UB

BW: 77.5kgs

Bleh...probably shouldn't have bothered with this session. Still not 100% from cold I guess. Just didn't have strength for 6-7 reps of 130kgs.

In other news, I've joined up properly with the gym that all my lifting/SVJ videos have been shot and quit my other membership at the uni. It's something I should have done ages ago but didn't get around to it. The main reason is that I was sick of doing a session at uni then travelling 40mins standing on the tram/train home. This new gym is only 10 mins from my house and I can jump in an ice bath straight afterwards rather than fuck around getting home. There's only one squat rack which was primarily why I hadn't joined, as my old gym had nine, but I realised that the uni gym had become so full of crossfit/rippetoe dickheads that it wasn't any better with more racks anyway. Plus, I can film all I want at the new gym whereas they didn't allow video at the old one. So, except a LOT more lifting footage from now on!