Adarq.org

Weirdness, CNS was shutting me down, it wouldn't even allow me to jump: As i was compressing in the jump stop, i would just decelerate and stop , i just couldn't push off!

That usually happens to me when I use a speed I'm not able to control, or when I'm tired from all the jumps I did beforehand, or both.

I just tense up and lock myself to the ground.

LOMAD for you
HIFART for me

14 September 2012

Bodyweight@session : ~193,5
Soreness : none
Injuries/aches : left quad , slightly

Starting Strength - workout #25

SQUATS:
5@137,5 lbs ( +5,5 lbs )
5@137,5 lbs ( +5,5 lbs )
5@137,5 lbs ( +5,5 lbs )
-Very nice. No quad bugging + good form. Gonna stay light though and slowly progress keeping form perfect as quad heals.

SEATED OHP:
5@110 lbs ( +1 rep )
4@110 lbs ( same )
5@110 lbs ( +1 rep )
-So god damn hard! 5@110 is a PR at full ROM but that doesn't count as its the 3d session ever at this ROM.

DEAD HANG CHINUPS:
8@Bodyweight ( same )
8@Bodyweight ( +1 rep )
6@Bodyweight ( +1 rep )
Total = 22 ( +2 reps )
-Steady progress here, nice.

Thanks, good work but not good numbers. Gotta keep pushing.

15 September 2012

Just stretching and IT band foam rolling.
I have this feeling that the 'kellyb stretch' does a better job currently at loosening my quad. No real pain or trigger points during foam rolling. Gonna keep both anyway.

I am getting a little bored of the SS routine. Gonna keep at it too though, as i am still progressing in everything. I just get this feeling that 3x5 is a bit inadequate, since i am bulking i would like some more hypertrophy stimulus. But don't want to go to 8-reps range, i like how my body has adapted to the 3x5 scheme and i like going a bit heavier, 8 reps don't allow that.
SO, i will do those few tweaks:
-Monday's squats will be 1x5 instead of 3x5, i will be upping the weight each Monday for 1 set of 5 reps and then doing the same load on Friday for 3x5.
-As quad heals good I will bring back in HP cleans on Wednesday, as originally planned. Will be ramping up 5 sets of 3 reps in 5,5 lbs increments.
-I will add a 15 rep finisher in all 3x5 exercises except squats. That is Bench Press , Seated Rows and OHP.

Current body composition:

Net weight ( morning ) : ~190,3 lbs ( 86,5 kg )
Waist : ~35.8'' ( 91cm )

Scale bodyfat estimation : 16,2%
Online bodyfat estimation : 18,2%

I will also try to keep up with cardio on my off days ( Tuesday and Thursday ), i haven't been doing any cardio since my quad injury back in May, those will definitely help keep body composition kinda decent.

want more hypertrophy stimulus -> reduce reps on one of the workouts???

Yeah , sounds contradictive, i didn't explain well.
My hypertrophy thoughts are about upper body only, legs feel perfectly covered with squat Mon-Fri and RDL Wed.
The squat reps reduction is a temporary change to heal my quad better. It seems that the 3x5 aggravates the injury a bit. By the next time i squat it is recovered and every week it is a bit better but i wanted to speed the recovery, its been too long. Maybe i shoud cut down the volume even more for a while, just do a 5 rep set or MSEM on squat days to avoid total detraining and see what happens.

You = stronger bench press than me. I'm at 57.5 kg x 5 reps x 3 sets and I'm borderline to failing there.

I'm not doing barbell bench pressing anymore though... too dangerous. I'm doing DB bench presses now.

Hahaha

To be honest though, all these people that bench more than me in the gym (like 99% of them) probably squat less than me, and some say that a 40 kg squat is "heavy".