Adarq.org

Happy new year everybody!!!  

Let's get to business!  
Checking my log here , i see last weights session was 20 December , 2 weeks. Not good , not too bad though.
I am thinking , should i pick my ratio schedule where i left it , or should i hit a couple of sessions to "get back at it" ?
Last session was end of hypertrophy transition phase , according to the plan i gotta do:

Phase 3 : Neutral : [ 1 : 1 : 1 ] x 2
Phase 4 : Peak     : [ 0 : 1 : 1 ] x 3

I think i won't do any 'get back at it' shit , just go by feel on the weights , starting a bit low of course.
I will also expand the Neutral Phase cycles to 4 or 5 , the planned 2 cycles are too few , WTF was i thinking?

i wouldn't just jump right in where you left off, i would hit a few work back in sessions, then continue where you left off.. if it was 1 week, wouldnt be a problem, but two weeks, might get some extra fatigue/soreness going on for the first few sessions.

Other than that , some main points will be:

- stop bulking.
- put more cardio in , gotta get that bodyfat down.
- replace most carbs with fat ( good fat , mostly extra virgin olive oil and peanuts fat )
- combine the above and let body do what it wants. i expect/hope a slight weight loss but adding strength and maybe lean mass , so major fat loss. Wont let me go below 185 , should be at ~195 or so now.
- keep up with the boring work : core , stretch , grip training.
- more FA work , dropstep ~= rvj currently , that's unacceptable.

The other elements of my training are solid , not changing anything.

nice man, just be consistent with the dietary changes/FA work and it'll fall into place.. if you get lazy with diet, the fat loss won't happen of course.. but if you could drop some fat that's definite added inches to your vert, take the slow road, let it happen slowly, eventually who knows you might really lean out, you should be flying if that happens.

peace man!

Quote from: LBSS on January 04, 2011, 11:11:25 am

Vag you are my favorite journaler on here (other than myself, of course). Because everyone else seems to be competing toward something, I want to race you to 36". We can both do it this year, for sure. So let's do it.

Thanks man , i appreciate it a lot.
Must be a bond from the adarq.org retro days , when the only consistent active journalers were you , me , adarq and nba8340.
I am not into races but that sounds fun , i'm 1-2'' ahead but also 10-something years older.
Im on anyway , hope we don't both fail to get there , LOL!!!

Yeah, that's pretty much what I was thinking. You got a head start (more like 2-2.5") but I got young (ish) legs.

I can't believe how many journals are on here now...

Quote from: vag on January 05, 2011, 05:39:11 am

Quote from: LBSS on January 04, 2011, 11:11:25 am

Vag you are my favorite journaler on here (other than myself, of course). Because everyone else seems to be competing toward something, I want to race you to 36". We can both do it this year, for sure. So let's do it.

Thanks man , i appreciate it a lot.
Must be a bond from the adarq.org retro days , when the only consistent active journalers were you , me , adarq and nba8340.
I am not into races but that sounds fun , i'm 1-2'' ahead but also 10-something years older.
Im on anyway , hope we don't both fail to get there , LOL!!!

Yeah, that's pretty much what I was thinking. You got a head start (more like 2-2.5") but I got young (ish) legs.

I can't believe how many journals are on here now...

i barely journaled while i was detraining.. i didn't do anything, no journals, nothing, just watched vag/lbss/nba8340 etc journaling.. that was probably the most pathetic time in my life lol, what's funny is, the people i mentioned who just kept journaling, actually got me out of my funk.. i was like "wow i've become completely detrained and such a sissy wtf, meanwhile these guys are journaling on the forum while i just sit here eating peanutbutter and gassing just walking aorund".

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

---

8 Jan 2011

PHASE 3 - Cycle 1 - Power workout

Bodyweight@session : ~193 ( AM workout, before lunch ).
Injuries/aches : none
Soreness : VMO unrecovered , see exercises commentary.

C1 : 20m sprints@100%
C1 : 1x5 MR tuck jumps
C1 : rest 1 min
C1 info : 5 rotations
- Those felt awesome , great acceleration at sprints and great bounce at tucks.

3x4 ME jumps:
Dropstep : ~29''
RVJs ( 1, 2 and 3 steps ) : ~31''
- Felt very reactive and explosive but quads ( mainly VMO ) started 'burning'. Couldn't 'squat' my jumps properly.
- Very interesting is that i felt better with full runup jumps than dropsteps after a long time , probably because of lower BW.

REA SQUATS:
4x3@121
- Awesome , VMO still burning so instead of halfs@143 i did ATG@121. Very fast!!!

EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~30secs ):
8x1@209
-Bad , VMO really burning , couldn't stabilize the transition well. Did my best at exploding up though.

EXPLOSIVE ROMANIAN DEADLIFTS:
4x5@175
-Awesome.

SINGLE LEG STANDING CALVE RAISES:
4x5@132

damn wtf? your VMO bitched out bad for this session hahah...

Yes , it didn't bug initially , but then it started. It was that specific burn when you get back to lifting from a break, i'm sure you know that i mean. Different feeling than normal DOMS , much more able to fuck your training.

like how i see you feeling more bouncy at 193 etc.. that's going to continue to improve.

Yes , this will be interesting. Taking the slow approach though , see how it goes and how i respond, try-catch FTW!

11 Jan 2011

Weight@session : ~195
Injuries/aches: none
Soreness : noce

Upper Body Workout.

BENCH PRESS:
1x8@121
1x8@132
1x8@143

PULLUPS
3x6
- first 2 of each set clean , had to assist going up on the others.

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121

BICEPS EZ BAR STANDING CURLS:
1x10@66
1x10@77

TRICEPS PUSHDOWN ( ROPE ):
2x10@88

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

---

15 Jan 2011

PHASE 3 - Cycle 1 - Stim workout

Bodyweight@session : ~193 ( AM workout, before lunch ).
Injuries/aches : none
Soreness : none

4x4 ME jumps:
SVJ : ~28'' , ( season best if i remember well )
RVJ : ~33''
-Not sure about RVJs, was jumping at 9'10'' rim so i don't know how many inches below wrist i was touching. Felt like 2'' below wrist so 10'' above 9'10''. ( 10'8'' - 33'' RVJ ). Could be a little higher or lower.
-Felt springy and reactive again , but this time i could also "power" my jumps better, good shit!\
-4th set = dropoff ( max RVJ = 31,5'' ) so stopped.

MSEM SQUATS ( rest between reps ~30secs , rest between sets ~1 min ):
3x1@209 , ATG
3x1@231 , parallel
3x1@253 , half squats , legit depth.
3x1@275 , half squats , bad depth ( lower than 1/4 but higher than 1/2 )

MSEM REVERSE LUNGES : ( rest between reps ~45secs )
6x1@187

SINGLE LEG STANDING CALVE RAISES:
3x8@121