Adarq.org

With the weather warming up, i'm feeling good about being lean, the idea of a summer without being fat is a novel thing.

You're in Australia?

at

<a href="http://www.youtube.com/watch?v=HrjRj4uQQ1o" target="_blank">http://www.youtube.com/watch?v=HrjRj4uQQ1o</a>

Training
FSTM (700m, 4.4kph)

TMW (300m, 3 mins)
BS 5x108.5(PR!!), 3x110(PR!!), 3x103.5, 4x100
OHP 4x57.5, 4x57, 5x57

TMW (300m, 3 mins)
Chins 3x91.7(+7.5kg), 2x3x92.8(+8.75), 3x94.4 (+10kg), 2x6xBW
CURLZ 8x46(1/2 curls, PR), 8x40, 8x35, 8x31
HIIT 2x(2x (2x25m sprint, 25m jog), 25m walk) - 02:59:58
football length sprint (100-120m?) - 15:15s  (PR)
whole oval jog - 03:19:15 (PR)

BS notes:
Form was ok. I have been paying careful attention to what part of my body fatigues just before eminent failure. It was hamstrings. My fucking hamstrings don't have the strength endurance to go thru 6 reps. Quads are fine to FS 115kg and yet I have trouble doing 6 reps of 108.5kg on BS. Why? Hamstrings. As soon as I hit around 4 reps, hams give up and don't hold my back angle, back rounds, form becomes abhorrent. And core (lower back/abs) also comes into the picture during rep limit sets, i'm working on that too by doing a lot of core work now.

Hmm I wonder if this has any ramifications for backsquat. Perhaps I could do some warmup RDLs before squatting and see what difference it makes.

Tried this today. It actually worked nicely, i could tell from my first backsquat warmup with the empty bar that my hamstrings were nice and flexible at the bottom. This is probably my only worthwhile discovery in the gym worth a damn. If you have problems with flexibility at the bottom of a squat - try warming up with RDLs first.

OHP notes:
OHP is going great now. I widened my grip on account of my long arms. I dunno why I had such a really narrow grip before, but now the lift is easy peasy. In a months time i'll be repping over 60kg fo sho w/ bw < 80kg.

Chins notes:
Weighted chins are the shit. I'm getting stronger very quickly. Can't wait to do reps with a 20kg plate hanging under me.

Conditioning notes:
I can't believe I ran the whole oval without stopping. It's my first time lol. I felt in slow-mo mode though, but was surprised with my time of 3 mins 19sec - that's not bad for an unfit fat dude. I wonder how long it is? Maybe a km? Dunno.  

i'm gonna go out on a limb and say that low back strength is not what's limiting your PC. 75kg is light weight. you can DL way, way, way more than that even with solid form.

post video.

also, throw away the cake and stuff. i never read eric cressey or tony gentilcore anymore, but back when i did one of the best lessons i got from them was: if it's in the house, you're probably gonna eat it. if it's not in the house, you're probably not gonna eat it. basic behavioral economics. it's much easier to restrain yourself from doing something that requires effort (putting on shoes, going outside, traveling to the store, buying something individual, carrying it home) than something that requires little or no effort (opening the fridge in your boxers and sock feet, stuffing your face).

 No.  Your lower back is more than likely TOO ACTIVE in driving the lift, rather than holding a static position.  The second pull should be GLUTE driven, as hip extension should always be, with the quads assisting.  Most people with a short torso and longer legs are not weak in the low back, the levers are massively in their favor.  They are using the low back to do things it should not be doing.

 just saw vids.  The reason youre feeling your low back so much is youre getting on your toes during the pull.  If you want to think " jump" for the second pull, think of  jumping off the HEELS.  Yes the toes will come up, as an after the fact of the explosive hip extension from the HEELS.  

Youre also essentially doing a half deadlift, then doing a hang clean.  I would do some clean pulls early on, sweeping the bar into the hip/upper thigh, making sure you are in good position for the second pull.  Then carry on with the power clean.  Don mccauley has some good videos on these positions and drills if you are interested.

edit:

<a href="http://www.youtube.com/watch?v=5ZR2tolczAo" target="_blank">http://www.youtube.com/watch?v=5ZR2tolczAo</a>

Back on track after birthday diversion thankfully. Waist is just under 34" now, and I can see my 3rd ab faintly if I flex in the mirror. I am starting to think i am closer to 15% than I am to 20% now.

Training
FSTM - 4.4kph, 700m

TMWU - 300m, 3mins
FS 2Fx110, 1Fx117.5, 1Fx116, 1Fx107.5, 4x1x103.5, 1Fx102.5, 1x103.5, 6x90(PR)

TMWU - 300m, 3mins
BS 3x90, 2x100, 1x97.5
BP 6Fx82, 6x80 (2x10s), 5x77
ABZ - weighted crunch 10x60, 15x65
        - ab rollout from knee 2x15
        - cable crunch 2x10
5x30m sprint (no timing)
      
FS notes:
Horror workout. My lower back was still sore coming into this workout and absolutely shattered by the end. And it showed, I struggled bigtime. The string of failures shows that clear enough. I was failing reps right at the bottom, even before my legs could get involved. It makes me sad that my run of FS PRs came to an end. I dunno whether it was doing this workout pseudo-fasted (and yet it didn't stop me PRing last fri?) - but this was a terrible workout. At one point after the heavy sets, i couldn't see properly and that lasted about 1/2 hour before i could see better.I ate some chocolate, that might have helped.  In the end i decided to make up my 10 reps at 90% (90% of 115 = 103.5).

Btw part of the reason i had a bad workout was using the wrong cue. I came into the workout concentrating on spreading the floor out with my feet. That works quite well for backsquats i admit, but i realised after my penultimate single which I failed, that it must be the cue which is to blame. Lo and beyold the next rep, i didn't use that particular cue, and I made the rep. So i'm doubly annoyed because had I know it was a bad cue, it's possible i would have had a few more PRs today. No mind. My lower back will get stronger, and then I wont have soreness after weighted chins and then i'll set some more FS PRs.

ABZ notes:
My brother was home so got him to spot me on the weighted crunch. I used 3x20kg plates initially, got 8 reps. Then added another 5kg in the next set and kept going and got 15 reps lol. I must have some strong abs huh? I bet I could probably do 5 reps with like 80kg but that will mean being completely buried underneath a big stack of plates.

The cable crunch seems promising. I'm still learning how to do it properly but it allows me to add weight easily, as well as working alone without a spot.

Sprint notes:
I must say it was liberating not having to HT. I felt myself much faster off the floor and stronger thru the whole start and strong thru the finish. If I was timed, i'm sure i would have been close to 4 flat. Once a month i'll probably go during the day with a camera and time myself using that. It's more accurate that way too and I can really concentrate on my sprint.

I am considering replacing daily fasted TM work with something else. I enjoy the TM - it gives me a chance to listen to some music and unwind, but if it's hurting my knees, it's not worth it. I'll still do fasted aerobic work, but probably involve taking the dog for a walk instead. If this fixes my knee issues, then i'll make it a permanent change. I'll still get the knee sleeves as a preventative measure when squatting. The other thing I haven't explored is rolling my quads with a softball, see if that looses them up and helps knees feel better. But one thing at a time, so I can pinpoint which made the most difference.

Ha, tried on a pair of my brothers jeans (mine are far too loose even with a belt), they're 82cm(~32") and they fit me but slightly loose! I could be justified wearing a belt. Feels good man.