Adarq.org

strong like bull. all you're missing is swift like antelope. 

19 November 2014

Bodyweight@session : 85kg
Soreness : some minor lower back, hamstring, glutes and lats soreness
Injuries/aches : none

5/3/1 beginner template v.2
Wave #2 , Week #1 ( 5+ reps )

BENCH PRESS ( 5/3/1 day ):
5@47,5kg
5@55kg
10@62,5kg
-Season best predicted 1RM ( also all time 2nd best ).
All time predicted 1RM/BW  ( 0,98*BW ).
Almost lifting BW now, i can't describe what a a huge accomplishment it is for my girly bench.

SQUAT ( light day ):
5@57,5kg , ATG paused
5@67,5kg , ATG paused
5@77,5kg , ATG paused
-Getting easy. Awesome.

BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg
-Same load, better control. Still not good for 18kg DBs.

BARBELL PREACHER CURL:
12@22,5kg ( +2,5kg )
12@22,5kg ( -2,5kg ) , ( +2 reps )
-Nice.

TRICEPS ROPE PUSHDOWN:
12@27,5kg
12@27,5kg
12@27,5kg
-Got them all again, a little less hard than last time, still not good for 30kg though.

SEATED WEIGHTED CRUNCHES MACHINE:
Machine was packed all the time, wtf. Skipped.

ABS COASTER MACHINE:
20@BW+10kg ( +2,5 kg )
20@BW+10kg ( +2,5 kg )
20@BW+10kg ( +2,5 kg )
-Much easier than it should be, probably because of skipping the weighted crunches prior to them.

22 November 2014

Bodyweight@session : ~86.5kg, fake bw, stuffed
Soreness : none
Injuries/aches : none

5/3/1 beginner template v.2
Wave #2 , Week #1 ( 5+ reps )

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@67,5kg
5@77,5kg
11@87,5kg
-Gentlemen!
ALL TIME PREDICTED 1RM  ( 120.8kg vs 119.8kg )
BIG ALL TIME PREDICTED 1RM/BW  ( 1.4*BW vs 1.35*BW )

BENCH PRESS ( light day ):
5@40kg , paused
5@47,5kg , paused
5@55kg , paused

LEG PRESS PAUSED CALF 'RAISE'
12@240kg ( +10 kg )
12@240kg ( +10 kg )
12@240kg ( +10 kg )
-Got very hard in the end but i got all reps. 529lbs 

DUMBBELL SHOULDERS LATERAL RAISE:
12@12kg each hand
12@12kg each hand
12@12kg each hand ( +2 reps )
-Got all reps, great. But not good for 14kg DBs yet.

DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW ( +1 rep ) , ties 
7@BW
5@BW ( -1 rep )
5@BW ( -1 rep )
-Tied PR but regressed 1 rep in total. Tug of war here.

^^^Thanks, cheers to that!

24 November 2014

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

5/3/1 beginner template v.2
Wave #2 , Week #1 ( 5+ reps )

RDL:
5@75kg
5@85kg
12@95kg
-Awesome. Big season best, almost there for all-time PR.

OHP:
5@30kg
5@35kg
10@40kg
-Barely missed 11th for an all-time PR. Shoulders were good for it but back got too tired from RDL.

DEAD HANG PULLUPS:
9@BW , ties
7@BW
6@BW
5@BW
-Matched last time's performance which is outstanding for my standards.

DB SHRUGS ( slow tempo ):
12@20kg each hand ( +2 kg per hand )
12@20kg each hand ( +2 kg per hand )
12@20kg each hand ( +2 kg per hand )
-Nice. Barely got last 2 reps of last set.

STANDING CALF RAISE MACHINE:
20@80kg ( +5 kg )
17@80kg ( +5 kg ) , ( -3 reps )
15@80kg ( +5 kg ) , ( -5 reps )
-Burnout.

27 November 2014

Bodyweight@session : n/a
Soreness : little sore back at that 'pop' spot, sore glutes, biceps, shoulders, tight quads
Injuries/aches : none

1.5 hours full court basketball.
The good news: Season best endurance and vert. 10'6'' touch ( 31'' ) off one step. Feeling good for 32'' that would be a post-injury PR. Got this amazing 'volley-spike' block, baseline 15' shot, caught it very high going on the vertical direction of the shot.
The bad news: Occasionally i get this 'pop' in my back neck muscles, when hyper-extending for blocks. It feels numb for a few seconds then goes away. I have it happen, say, once every 5-10 games. Today it happened 2 times. Totally shut me down, i couldn't jump anymore, like automatic CNS shutdown to protect myself. It went away immediately as always, but it ruined my game. Anybody knows what this might be? Have any similar experience? A co-player had serious issues with neck, had to stay off for a couple of months. He said that the doctor said you can't really strengthen the neck muscles themselves so he prescribed traps strengthening for better support. I will try to find some good dynamic warmup drills for it and maybe add more shrugs, and if it keeps happening I will go see a doctor.

Edit: Researched it a bit. It seems like it is typical cervical syndrome, very useful info here: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2881998/
Best case scenario : temporary thing, nerve irritation ( caused by random stuff like hypertrophy of surrounding muscles ).
Worst case scenario : degeneration of the joints between the neck discs ( caused from age, not curable, my time is up ).
Will research more, still open to any kind of info/experience/advice.

Edit #2 , after much more research:
The worst case scenario is not justified from either my age or my symptoms. That instant neck popping that goes away at once is usual and not dangerous. Alert is over.
However, this is a good chance to add/change a few things:
-Add back extensions, I've been wanting to do that long time now, stronger Erector Spinae muscles is never a bad idea.
-Replace shoulders DB lateral raises with BB upright rows. Still working lateral deltoids, but many more synergists and stabilizers, it is more compound.
-Add some neck stretching during bball sessions warmups.

2 December 2014

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

5/3/1 beginner template v.2
Wave #2 , Week #2 ( 3+ reps )

RDL:
3@80kg
3@90kg
9@100kg
-Weak today, don't know why, even 90kg triple was kinda challenging.

OHP:
3@32,5kg
3@37,5kg
9@42,5kg
-Just ok. This ties season best and all time relative strength PR, but i did the same 2 weeks ago. Want moar.

DB SHRUGS :
12@20kg each hand
12@20kg each hand
12@20kg each hand
-Last 2 reps of each set still very hard.

DEAD HANG PULLUPS:
9@BW , ties
8@BW ( +1 rep )
6@BW
5@BW
-Very nice.

STANDING CALF RAISE MACHINE:
20@80kg
18@80kg ( +1 rep )
16@80kg ( +1 rep )
-Nice.

Where? In shrugs? Or in OHP? Oh, maybe in pullups! All famous vertical jump builders.
I'm glad, it would be really bad if the important lifts for jumping were squat and RDL, where you are 30-40kg stronger.

Oh wait! 

Forgot to log.
The other day at the gym, there was this bodybuilder that was doing 'max strength' squat workout. He maxed at a 240kg (~530lbs ) single, way bellow parallel, almost ATG, damn solid.
Was great to see that, i have only seen up to 170kg/parallel live. The average gym-rat here doesn't squat that much and those that do, they always do volume and never max-out.
Guy is short, like 175cm/5'9''. He is also huge, i would guess above 120kg ( 265kg ). Finally he must be juiced because he is over 40 but carries all that mass with a very low bodyfat ( clear deep 6-pack, veins everywhere ).
Still, was very impressive to witness that!  It looked unreal, 5x20kg plates at each side of the bar ( plus 1x10kg ). No knee straps, no belt, no spotter, nothing, he just got under the bar and killed it!