Adarq.org

Quote from: adarqui on June 25, 2016, 03:25:28 am

that reactive/explosive p-chain power.

Thanks! Yes , my pchain is definitely much stronger than my quads, always have been.

Quote from: adarqui on June 25, 2016, 03:25:28 am

it's the weirdest thing when they "don't feel good" but you still PR. maybe our perception of "feeling good" is just wrecked.

Well, you know, it's kinda fake. You get a PR which was not feeling PR-ish, you hype thinking what will happen if you felt 100% too, but it doesn't happen, PRs happen when they are to happen, doesn't matter how they feel.

Quote from: adarqui on June 25, 2016, 03:25:28 am

damn nice. that's good stuff.

tbh, seems like your body is loving these sprint/reactive/jump assistance sessions.

Mind is loving them too. Constant progress, new technique stuff, lifetime PRs etc. Plus the extra motivation of body composition benefits.
With jumps and squats i am stuck at a well-below-PR level currently, it is very demotivating honestly. I am fighting through it but i am not enjoying it.

i definitely understand you on the new-pr's stuff.. feels good to have more stuff to PR. I personally feel better PR'n a run/sprint than a lift, because it just feels like more of an overall athletic/health improvement. i personally love the idea that I can now attempt to PR my 100m, 200m, 400m, 800m, 1km, 5km, 10km etc.. out of everything though, jumping definitely is my favorite activity.. on a great day - running fast, is no comparison to having a great day and jumping your best, IMHO.. either way, i'm enjoying seeing more people sprinting/running and such on here, it's pretty cool.

ATG SQUAT:
6@20kg
4@40kg
2@60kg
1@80kg
1@90kg
1@100kg
4@80kg
7@70kg
7@70kg
-Was supposed to do 4-7-7. Got greedy warming up and decided to max-out too.
Got 100kg ( 2 plates ) after 6 months.  Was not ATG like all the others, but was below parallel.
Kinda depressing how hard it was ( RPE 9.5, 1RM = 105kg tops ). Still motivating that i got it, progress is progress.

nice!!

80kg before maxing flew up. 80kg after maxing felt like 95%RM. Got all reps though in great ATG form.
Also, I am logging this 1.5 days later, legs are annihilated , cant believe this, mostly glutes but also abductors, hamstrings, quads ( in and out ). Pain even when walking. Crazy.

Good session again, good week overall.

ya great week for sure!

Rushed a very fast RFD home workout between ( yet another ) late-working day and going out to see the euro semifinal.

DB SWINGS:
15@20kg
20@10kg
20@10kg
20@10kg
-20kg was ok but kinda felt it in the lower back more than i wanted so went with 10kg. If i was at the gym id use 15 but at home i only have two 10kg dbs.

DB PUSH PRESS:
15@10kg each hand
15@10kg each hand
15@10kg each hand
15@10kg each hand
-Too light. Focused in 100% leg drive, hands just followed the weights going up. Was more like jumps squats with DBs on shoulders.

DEPTH JUMPS:
5@12''
5@12''
5@12''
5@12''
-Surprisingly nice. Very springy, smooth, high.
 

12 July2016

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

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #10
Gym day #1


HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@50kg
3@60kg ( +5 kg )  , 2016 
-Sweet.

ATG SQUAT:
4@80kg ( +5 kg )
7@70kg ( +10 kg )
7@70kg ( +10 kg )
-Nice. I am loving ATG squats.

BENCH PRESS:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
17@50kg ( +1 rep )
-Strong.

DEAD HANG PULLUPS:
8@BW ( +2 reps ) , 2016 
6@BW
6@BW
LAT PULLDOWN: 16@140lbs
-Strong.

LEG PRESS CALF 'RAISE':
Dammit, forgot to do those again.

16 July 2016

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #10
Gym day #2


PUSH PRESS:
Short on time, didn't do.

ATG SQUAT:
5@20kg
4@40kg
3@60kg
2@70kg
1@80kg
1@90kg ( extra set )
2@95kg ( +5 kg ) , ( -1 rep )
20@50kg
-Legs were beat from jumping. However performance was strong. Switched to max double instead of triple, that is how it was prescribed.
Top set was not ATG again, everything else was. Very happy to get 2 good reps @ 95kg . Bar gets lighter every time. Love it, progress, missed it!
Didn't do the MEBM finisher, felt it would be too much stress. Need to advance at the kingfish-manage-fatigue-scale. Gotta know when less is more.

DIPS:
8@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
PUSH-UPS to failure: 27 ( +2 reps ) , PR?
-Strong.

DEAD HANG CHINUPS:
8@BW ( +1 rep )
7@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROWS MACHINE: 18@45kg ( +5 kg ) , ( -2 reps )
-Strong

LEG PRESS CALF 'RAISES':
15@300lbs ( +3 reps )
14@300lbs ( +2 reps )
13@300lbs ( +1 rep )
-All sets with pause at both ends and repping to failure. Can't understand why i did this. 36 hours later ( now that i am logging ) i have serious  problems walking, lol.

if you are limping when walking, why on earth are you jumping? what?

20 July2016

Bodyweight@session : ~84.75kg
Soreness : calves still sore but much much less now. glutes, hamstrings, traps.
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #11
Gym day #1


HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@50kg
3@60kg , ties 2016 PR
-Felt better/easier than last time.

ATG SQUAT:
4@82,5kg ( +2,5 kg )
7@70kg
7@70kg
-Legs were pretty beat from yesterday's jumping. Still progressed a little, nice.

BENCH PRESS:
5@62,5kg
5@65kg ( +2,5 kg ) , 2016 PR
5@65kg ( +2,5 kg ) , 2016 PR
17@50kg
-Awesome. Wanted to redo 62,5 coz i upped last time but it was so light i upped again.

DEAD HANG PULLUPS:
8@BW , ties 2016 PR of last week.
6@BW
6@BW
LAT PULLDOWN: 18@140lbs ( +2 reps ) , 2016 PR
-Strong.

Thanks! Feels good to be back on the progress train. Keep in mind though, those are 2016 PRs, not even season PRs, i had some much more impressive ones at the dusk of 2015.
I'll take them though!

lol @ shoulder.