Adarq.org

I never understood how people can half squat... but I never bend my legs when I walk or jump or sprint anyway.

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30 April 2015

Bodyweight@session : 84,25kg
Soreness : very sore VMOs, sore hamstrings, glutes, calves, abs. Dat running!
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #20 ( Week #8 )

HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
2@50kg
1@60kg
0@65kg
0@65kg
0@65kg
-Weak. 60kg was more challenging than lately.

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
3@90kg
3@100kg
10@70kg
-Weak.

BB OHP:
9@40kg
6@40kg ( -1 rep )
5@40kg ( -1 rep )
Total = 22 reps ( -2 reps )
Dropset: 10@30kg
-Weak.

BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
10 each hand @ 36kg
Total =  30 reps
-Good. But still not good enough to go to 40kg next time.

SEATED PAUSED CALF RAISE:
15@55kg
15@55kg
15@55kg
-Better. Still losing top ROM after rep 12. Redo 55kg yet again next week.

4 May 2015

Bodyweight@session : ~83.75kg , new 2015 low
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #21 , ( Week #9 )

HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@45kg
3@45kg
3@47,5kg ( +2,5 kg )
3@50kg
-Nice.

HALF SQUAT:
5@60kg
5@80kg
5@100kg
5@115kg
5@130kg  ( +5 kg )
-Bumped the top set weight up. Lost a couple of depth inches. Still good though. But 130kg is currently too heavy on my back, fuck.
Overall improvement, 100kg was very fast, and 115kg was pretty fast too, nice.

BENCH PRESS:
9@60kg
6@60kg
5@60kg
Total = 20 reps
Drop-set : 10@50kg
-Unable to recover from last week super-weak performance.

DEAD HANG PULLUPS:
8@BW
6@BW ( +1 rep )
5@BW ( +1 rep )
Total = 17 reps ( +2 reps )
Drop-set : Lat-Pulldown 10@150lbs
-Recovered from last week super-weak performance here.

STANDING CALF RAISE:
30@BW+50kg
30@BW+50kg
25@BW+50kg ( -3 reps )
-Regressed a bit here due to not doing them last week.

6 May 2015

Bodyweight@session : ~83,5kg , new 2015 low
Soreness : very sore calves
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #22 ( Week #9 )

HANG POWER CLEAN TECHNIQUE:
5 muscle cleans++5 high pulls@20kg
3 muscle cleans++3 high pulls@25kg
3 muscle cleans++3 high pulls@30kg
3 muscle cleans++3 high pulls@35kg
3 muscle cleans++3 high pulls@40kg
-Nice. High pulls got too hard at 40kg. Muscle cleans were strong.

RDL:
8@60kg
8@70kg
8@80kg

UPRIGHT BB ROW:
10@20kg
10@25kg
10@30kg
8@30kg

BICEPS BB CURL:
10@20kg
10@22,5kg
9@25kg
7@25kg

TRICEPS PUSHDOWN:
10@100lbs
10@100lbs
10@100lbs
10@100lbs

'CAPTAINS CHAIR' LEG RAISE:
15
15
15

So finally back to that third gym day of the week. Body forgot how to do them. I also added a 4th set at the beach stuff, was 3xF before.
Weight is going down rather too fast, which is expected with only 2 gym days of gym/bulk and 5 days of cutting plus the extra cardio.
I am ok with it, it looks like i am preserving most muscle. I look better now. I am leaning, not shrinking. I am not changing anything, let's see where this gets me.

When's the last time you were 83.5 kg?

Not long ago, earlier this season, September till November, i even got to 82-ish at some point.

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7 May 2015

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1,5 hours full court basketball.
Endurance started awesome but run out of gas too soon. It is getting too hot now, the air in the gym was pretty bad.
Vert felt very good, got 30'' off dropstep at warmups but getting so tired didn't allow me to use it in game.

Training season.
September till July.

Yes, exactly, it is all based around my summer vacation which is usually 3 weeks in August. It fits well with the weather too. So getting back from those 3 weeks of de-training i start the 'training season' , in the meanwhile winter catches up, so around March-April i start the cutting+peaking phase till end July and then all over again.

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Body composition measurements:

Net morning weight : 80.7kg / ~178lbs , lightest i've been in 5-6 years.
Waist : 85cm / ~33.45'' , lifetime 

Online bodyfat estimation : 14.5% , ties lifetime
BI scale bodyfat estimation : 14.3%
AVERAGE bodyfat estimation : 14.4% , ties lifetime 



Too soon, what am i gonna do the next 2,5 months???
Well nothing for now, it is all going good so let's see how it continues.

How is your ab definition coming up?

Also, how "different" is it at ~80 kg? In terms of reactivity and stuff like that.

Abs, not good. I don't know if it is the age or my build ( probably both ), but it looks like all the fat i carry is around my navel. So i've got a nice and deep 2-pack on top, you can see the lipsoas and a couple of veins under the navel, but around navel ( where 4 and 6 pack would form ) i am flabby. I see the definition improvement everywhere else though. Better cuts between muscles ( e.g. biceps/triceps , vastus medialis/vastus lateralis ), new veins popping out ( e.g. shoulders, calves ), the old ones ( biceps ) becoming more toned, visible serratus, stuff like that.
As for moving, i don't know yet, i just started getting back to running and jumping, have not adapted yet, too stiff. When i was light again earlier this season though, i can say the main difference was that everything felt much more effortless. There was no real difference in the e.g. jumping height but it felt more smooth, easy, fluid, repeatable.

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9 May 2015

Bodyweight@session : 83kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #23 ( Week #9 )

HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
2@50kg
0@60kg
0@60kg
1@60kg
-Weak. Had to do 3 attempts to clean 60kg.

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
3@90kg
2@100kg ( -1 rep )
10@70kg
-Weak.

BB OHP:
8@40kg ( -1 rep )
6@40kg
5@40kg
Total = 19 reps ( -1 rep )
Dropset: 12@30kg ( +2 reps )
-Weak. Somehow strong at dropset though.

BENT OVER DB ROW:
10 each hand @ 36kg
9 each hand @ 36kg ( -1 rep )
8 each hand @ 36kg ( -2 reps )
Total =  27 reps ( -3 reps )
-Weak.

SEATED PAUSED CALF RAISE:
15@55kg
15@55kg
15@55kg
-Better here. First two sets perfect ROM, last set still losing top ROM after rep 11-12.

Either a bad day, or weight loss comes with a price  to pay.

Maybe you have that cortisol fat disposition...

Nah, i don't think so, i am not the anxious type, my stress and mood levels are fine. Visceral fat is an issue though, it could be it. But I did all those visceral fat indication tests that are out there and they were all negative. I think it is just a matter of build ( storing fat mostly at belly ) worsened by age. Even in my fittest ( and ultra careless ) 25s that i was 75kg working out 5 times a week with tons of cardio, i just got to a faint 4-pack at best. Not much you can do anyway, keep the diet and workouts optimally planned and hope for the best.

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11 May 2015

Bodyweight@session : ~82.75kg , new 2015 low, first time BW@gym under 83, bla bla bla
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #24 , ( Week #10 )

HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@45kg
3@47,5kg ( +2,5 kg )
3@47,5kg
3@50kg
-Improvement, triple extension felt very powerful!

HALF SQUAT:
5@60kg
5@80kg
5@100kg
5@120kg  ( +5 kg )
5@130kg
-Excellent! Much power and strength. 100kg jumping off shoulders, 120kg pretty fast too.
130kg still heavy on back but lighter on legs, legit half depth this time, better speed too.

BENCH PRESS:
10@60kg ( +1 rep )
7@60kg ( +1 rep )
5@60kg
Total = 22 reps ( +2 reps )
Drop-set : 10@50kg
-Progress. Nice.

DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 17 reps
Drop-set : Lat-Pulldown 10@150lbs
-Same reps, better control.

STANDING CALF RAISE:
LEG PRESS CALF 'RAISE':
30@300lbs
25@300lbs
22@300lbs
-Calf raise machine was broken. Did them at leg press. Used ~135kg ( i was doing BW+50 at the machine so about the same ).

Strong day despite further weight loss. Nice, i needed that.