Adarq.org

Feeling healthy thinking of what to do next. I figure I have about 8 weeks ahead before I can get back to lifting heavishy (3x120kg FS & 6x127.5kg BS) .. so in that time i'll be working on:
 
1. mobility and technique for squats
2. accessory work for squats
3. work capacity (ie being able to do lots of sets and recover from it)
4. conditioning (never really focused on this before but i have time to now)
5. bench press...
6. bodycomp (get bw around 80kg)

in no particular order ^. Weighed myself today and i was 88.5kg/195.1lb light. So that's my starting point. Wil continue to log bw before my first set of squats still. i guess i could make it a goal to weigh 80kg before my first set but that's a stronger goal than morning 80kg. Anyway it's just for now, i still think i'll be strongest around 85kg once ive gained some mass from 80kg but right now im too heavy to bother with recomp just gonna straight up cut for a while.

This should be an interesting period of training if i can stay injury free im excited about where it takes me..

Have to learn to adjust my ideas of what heavy is - 70kg is too heavy, 67.6kg was heavy and 60kg probably was heavy. All of these are ofc super light but in my present state they're all too heavy. Back didn't like what I did yesterday. Not sure i can pinpoint it to which exercise or set/rep but i think it was a FS rep where i kinda twisted at the bottom of the squat and it aggrevagated my back injury again even though i'd been feeling 100% good lately. Woke up today feeling it. To add insult to injuy i had been conservative and did less volume than i would have liked.

more bad news: that the woman i had being seeing since summer - we decided to end it today. Sucks but it happens.



 i nailed today's diet so im on a string of 2 days. If i can get past day 3, im usually set for a nice long stint so hoping for that. i just want to drop 5kg and then i'll do maintenance and/or recomp. i dont want to diet 10kg off in one go, it will destroy my motivation even more than it already is. bench press seems to be the only thing im excited about lately.

BS 7x7x75 (PR)
OHP 3x6x50
WCU 6x89.6

BW: 89.6kg/197.5lb

SQ notes:
Okay so FS has been jettisoned. Had a pain free squat session and I feel good about getting my first Pins Into Pillars squat session (7x7~50reps). Only occured to me that this sort of program prob wont work while im eating 1500kcal a day :/ Can't have everything. Still the weights will be light for some workouts yet and by the time it gets heavy i'll be able to increase calories so it should be okay.

---

Sucks to hear about your lady friend. There seems to be a lot of this happening lately.

Thanks bruh. Im not sure if it's a set in stone thing or if it's salvegable. She seems pretty adamant/upset so maybe. I could have played things a lot better but spilt milk and everything.

Fuck. Always sucks to hear and for real...its like a plague. Im gna stop posting for a few weeks out of fear!

BS 7x7x87.5 (PR)
OHP 3x6x52.5 (LPR)
HPC 6x40 (LPR; new ex), 6x50 (LPR), 3x3x57.5 (LPR)
RDL 6x60 (LPR; new ex), 8x80 (LPR), 8x70
WCU 6x88.5, 5x93.5, 5x91

BW: 88.5kg/195lb

Squat notes:
These are getting a lot harder... but so far im handling the volume ok. That should be the last workout below bodyweight lol.. nexst up is 7x7x92.5!

Hip hinge notes:
Started back on hang pcs and added RDLs as grip assistance. Grip was challenged by rep 8 of 80kg... heh.

---

Thoughts - i need a hip hinge exercise. In the past  I have fallen in the trap of omitting things in my lust for squat progress but i wont continue that trend any longer. have to become a generalist and explore other areas of self improvement. conditioning, bodycomp, speed, power, gripwork, hip hinge stuff, 3pt%, single leg, reactivity etc. Will strive to bring up any weak points. I'll still continue to chase a big squat but not at the cost of the others. it just means i'll have slower squat progress but as long as it comes steadily and consistently im ok with it. No reason i can't aim for something like using 130kg for worksets of 6 or maintaining a 130kg FS while weighing 80kg or less and having all of the above. imho.

Feeling a lot of regret. I think with my injuries from this year, im having to acccept i'll never reach my athletic goals What's really annoying me is that i didn't thnk anything i'd achieved so far was worthy of filming properly. Sure i have grainy footage of some dunks taken in poor lighting and a shitty throwaway digicam that i use for gym - but i was 'saving' the good camera to film when i was consistently landing say a windmill before taking some ultraHD nicely edited footage for posterity. I kept saving for a rainy day which never came. That's what's bugging me. I have nothing to show for what i achieved..

Not only did I not film here is what else I didn't do:

peak my jump using
1. a dedicated training block focused on jumping (legs were never fresh for jumping bc of training: squats or bball etc)
2. jump first and use stimulants prejumping - i always did jumping after squats, hours after taking caffeine, rarely if ever first up
2. explore plyos and reactivity training in general (never did that)
3. use banded plate swings as potentiation for jumping (ive tried this before ages ago and it gave an inch or two)
4. use good shoes (i purposely used heavier/bigger shoes for "training effect")

If i had tried all those things TOGETHER AT ONE TIME and then filmed the dunks i would have something i could say was the best i've ever been athletically. But i kept saving it for the right time..

My thoughts were to reach some major squat milestone X first then turn to the above list as the icing on the cake. Never got to that stage though and the icing just went to waste.

why are you talking about all that in the past tense?