Adarq.org

nice paused 190x2 in there somewhere.

also one of the chicks in his pics -- sister? -- is fine. the brunette.

18/05/2015

Injuries- Left shouder (3/10)- need to work on this one. It’s all lat/pec related so stretching and rolling both should yield some good results.

Warm up-
joint rotations, hip circles, wide stance bw rdl, band resisted hip flexor, pigeon stretch, band resisted oh squat, foam rolled thoracic spine

Squat-
bar x 8, 60 x 6, 80 x 4, 100 x 1, 110 x 1
100 x 10 (rep PR)

Bench-
bar x 8, 40 x 6, 60 x 4,
70 x 3, 3, 3

Squats felt good. 10 @ 100 was hard. Probably an 8 PRE and the legs were wobbly after rep 10 but at no stage did I feel out of alignment or lacking technique. Was following the cues from the Duffin video- ribs down, lats tight, screw feet into ground, pull bar to back and brace. I think they’re the ones anyway. Will likely jump to 110 next week and work up from there.

I’ve been hanging to do flat bench for a while. Chase the big 100 I suppose. Most likely from watching too many lifting videos on instagram. Don’t know if I’ll do it long term but thinking either way with my bench/incline that I’ll add in some doubles and triples every few weeks to get used to heavier weights. I normally get to 70-75 on incline and get crushed.

21/05/15

Warm Up- The usual

Power Snatch-
Bar x 5 (from hang)
40 x 5, 50 x 3

Squat Clean and Jerk
50 x 3, 60 x 3

Snatch Grip DL
80 x 5, 90 x 5

OHP
40 x 8, 8, 5

BB Row
60 x 8, 8, 8

Had to combine two days into one here so was a bit all over the place.
Really unsure of where my training is taking me at the moment. Will be dropping power snatch and squat clean from the program for the time being as I think they’re distracting me from the bigger picture. A power clean or snatch grip high pull/panda pull I’ll keep in as they can be done as warm ups to the main lift a bit easier.

Thinking very hard about doing some powerlifting comps. The thought of actually getting up there and competing is quite a scary one to me which I take as a good thing as it’s way outside my comfort zone. My dilemma is that I’ll need a 180-200ish squat, 125-150ish bench and a 220-250ish deadlift just to not place last at my bodyweight. These lifts may be realistic over the next 12-24 months who knows.

Part of me thinks I should just keep training the way I am now and wait till I get some decent strength up before doing a powerlifting oriented program (which if I stick to the meat and potatoes of my program, eat well and recover well I get good results) and the other part of me says why wait, you’re missing out on strength gains that could be had from a more specialised program.

I ran with the Pavel 80/20 program a couple of years ago with good results. I’ve heard good things about is Candito’s 6 week program which can apparently be run back to back. There’s 531 (normal and powerlifting) and probably 1,000 other programs I could do as well. I’ve also got a session booked in with a coach in a couple of weeks to assess my technique on the three lifts.

If anyone has any suggestions please let me know.

Overall I think it would tie in well with my Hapkido training. Provided I keep up (actually do) some form of conditioning on top.

Either way I think I’ll keep doing what I’m doing for the next couple of weeks before making a call.

Cheers. Thanks mate. I'm meeting with a coach the week after next to get some technique work done and will suss out   what comps are available in the next 3-6 months. Will get him to look over the program too.

Also, my whinge from the other day aside, looking back through my log I actually got great results doing the program I'm doing at the moment but just focusing on the main three lifts a day and not stuffing around with any oly lifting or anything else like that.

I'm still not 100% sold its the right program but I think at the end of the day I will get out of any program what I put in. So far I haven't really put in that much.

Forgot to add I like the idea of starting strength, Texas, boring but big and the pavel 80/20 one but my main concern is having to backtrack and start off relatively light with a much longer build up.

why are you concerned about that? you don't have to drop back THAT far.

So I pretty much read powerlifting books/blogs/forums for the last week straight and it did my head in but it looks like it's 513 time. I’ve tried not focusing on the numbers when I train and that just doesn’t work for me. I have literally no focus or motivation to train when thinking like that. I’m obviously just not wired that way.  Anyway, going to run the 531 for powerlifting offseason strength template. It has a nice mix of volume and strength work for my liking. Also it has a big focus on upper back work which is a weak point of mine and I like the idea of separate upper and lower body days.

Current stats-
193cm
92.4kgs
Est- 16.9% bf

Ideally I’ll be huge and strong and really low bodyfat but I’m just going to concentrate on eating to win and see how I go from there.

All time maxes-
Bench- 85 x 5 (est. 99)
Squat- 145 x 1
Deadlift – 170 x 1
OHP- ? 60 x 1

Training Maxes-
OHP- 50 (90%- 45)
Bench Press- 70 (90%- 63)
Squat- 130 (90%- 117)
Deadlift- 160 (90%- 144)

Goal Maxes (intermediate goals to 18/10/15 or 6 cycles)-
OHP- 80
Bench Press- 100
Squat- 160
Deadlift- 200

I’ll be deloading every 2nd cycle or every 7th week.

26/05/15
531- Powerlifting- Off Season Strength
Week 1 (5+)- Day 2

Warm Up- Agile 8 plus thoracic spine rolling

Wide Grip RDL-
60 x 5

Deadlift-
75 x 5, 90 x 5,
95 x 5, 110 x 5, 125 x 8 (rep PR)

Good Mornings-
40 x 10, 10, 10

Bent Rows-
50 x 10, 10, 10

Leg Curls-
27 x 10, 24 x 10, 43 x 10

Cable Crunches-
23 x 10,
30 x 10, 10, 10

125 x 8 was pretty good. Thought I’d get 10 but oh well, next time.
Have never done leg curls or cable crunches before so just figuring getting the movement sorted out.