Adarq.org

Training
FS 1x90, 1x95, 3x100, 5x95, 5x92.5, 5x90
BS 5x60, 5x80, 5x85, 5x87.5, 4x6x70

FS notes:
Finally got some 5s again, i'm back on track.

BS notes:
Did BS for the first time since injury. Felt good.

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A lot of squat volume today.

 I think i'm ready for upper body work but to be safe i'll leave it til next workout. Dying to do some chinups but i'll be patient. Presses too. Funnily enough I don't miss bench press at all.

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maybe it's the fact that you're 165 pounds instead of 220.

lol perhaps!

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LBSS, what do you think of Pavel's Pin into Pillars program for backsquat on teh side. Thoughts? To remind you it's a 10x5reps program starting with 50% of 1RM and adding 2.5kg/5lb each time, done 3x weekly.

I wouldn't do it exactly as written.

I'd like to start with heavy FS 2x5.
Followed by medium-heavy BS 2x5.
Finish with backoff sets of light BS 4x6 (start with 4x6x70kg and add 2.5kg each time)

Total volume: 44 reps.

Why volume? Because I can do it with perfect form. Can correct my imbalance where my right leg is weaker causing it to rotate in out of the bottom on heavier sets.

Ha. Thanks since then I reconsidered and relented and reduced the volume some. I don't think I could do proper Pins right now. I would have to be eating a sizeable surplus to pull that off. But it would probably work a treat in building mass. Will put it aside for the moment.

I've done smolov jnr with squats before while maintaining bw. I got a 130kg backsquat without a belt this time last year when I did it. But my vertical went no where and I got nothing out of it athletically. That kind of high freq, high volume program doesn't do much for me in the way of lasting athletic gains. It just made me specialised at squatting.. meh. Still it was fun. If that's the right word (it isn't).

Shit you are right though, as hellish as smolov was, this is even more volume than that. But then again smolov is sets across with a medium-heavy to heavy weight and that's a different beast from what i'm proposing. Any-way-- I think I would probably just end up doing it one day a week if i'm still playing basketball which for now is the plan.

Thanks again.

Training
FS 3x102.5, 5x97.5, 5x94.5
BS 3x85, 2x6x90
OHP 5x30, 5x40, 5x50, 5x52
BP 6x50, 6x60, 2x6x65
WCU 5xBW, 5x85, 5x90

FS notes:
Still recovering lost ground, but slowly getting there. Should end the week with approximately 3x105 & 5x100.

BS notes:
Ok.

OHP notes:
Add 2kg next time.

BP notes:
Benching outside the rack from now. Felt ok. Add 2kg next time.

Chinups notes:
Go for 2x5x92.5kg next time.

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Bad weather, no sprinting/jumping. Was tentative about doing upper body work for the first time since injury (3 weeks ago?). But it all went ok. Will be conservative progressing it because bench was the only exercise which seemed to bother my chest, everything else was ok.

Fair comment fella. I'll explain! Since I got injured til today i've had 2 weeks off my diet. I ate towards healing, not caring about body comp. 2 weeks is what Kyle McDowell recommends as the right amount of time between stints of long dieting. So i've got that base covered. Not intentionally, it just happened that way that I went down and while resting and eating to heal, I got the diet break in as a result.

So i'm legit in a position to resume dieting. As far as going down to /only/ 159. I think that's conformable with my goal to get to 155. Let me explain. If i diet down to 155, then once i stop cutting and eat more food and carbs, i'll quickly gain water weight and top out  probably topping out to 159ish.

And training wise i'm staying the course, lots of squatting and lots of running. That will help with my cutting goal anyway and i'm not a pussy to worry about muscle wasting as an excuse to shy away from doing lots of 60-150m sprints.

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Rushed thru my front squat workout before ball training, took 20mins including warmups.

Omgs just came back from basketball training. life is so much better when you're on a cal surplus. I was bouncy as fuck. Got my first in-game dunk!!!!!! It's possibly one of the best feels i've ever had on the court. It was a pickup game mind you, not a proper one, but still felt so good. I caught the ball on the left block, and dunked it so hard i pulled the rim down and had to push it back afterwards. PPl around me were stunned cos they didn't expect it haha.

Will do PM sesh later, going to backsquat and upper body.

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Training
FS 3x104, 5x99 (AM)
1.5 hr basketball training

BS 2x6x92.5, 3x6x75
OHP 2x5x53

Training
FS 3x106, 5x101, 5x97
BS 3x90, 2x6x95, 3x6x77.5

BP 3x6x67.5

FS notes:
Next time I'll go for the PR of 3x108 which is mildly exciting. Realistically though before injury I was due for 5x105 which means my best triple ought to be around 3x111 so it's not that special either. But either way, i'll keep pushing the triple up. Maybe I can get it as high as 3x115? That would be nice. I'm trying to keep a 5kg difference between my top triple and top fiver. This should mean when I triple 110 I will be using 105 for 5 which is where I was pre-injury.

BS notes:
Last 2.5kg jump, from now on it's 2kg increases.

BP notes:
These bothered my previously injured pec. Blah.

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Will do upper body after dinner. Probably only just bench press.