Adarq.org

How do you like back extensions as a low back supplement? do you do pure back bends so it isolates low back or some hip hinge too for general p-chain? I was trying out good mornings and stiff leg dl's but like neither one for low back

I think they're essential (for me). I need a great deal of surplus back strength to save the squat (esp the last rep/s of a limit set). The only hitch was i was stuck on 60kg for like 6-9 months b/c i couldnt use any more weight on these (2x25kg plates and 10kg vest). Now ive got the ezcurl setup, i can load it indefinitely. Honestly need to get it to around ~120kg before i think i have enough surplus back strength for my squat goals. They hit everything in the PC, glutes, hamstrings and erectors. When i did them with plates to the chest i even fatigued upper back but ezcurl is way better. I have a video of my latest set. 2nd week using the ezcurl. Going to be conservative taking 5kg jumps from here but i dont think i will get stuck for a while doing 12s. Eventually will see reps lowered to around 5 but keep progressing up to 120kg.

My weak points isn't erectors/PC - it's 1a. quads and 1b. abs. I dont train abs because ab fatigue kills the next important workout But eventually i need to. The good news is my abs grow so QUICKLY once i add abwork, like within 10 days they will blow up. I just can't fit them in yet. Heavy days are already too daunting because fo the amount of work i do. And volume days are too long as it is. Unfortunately i can't do anythign about quads .. still searching for that fix.

Quote from: maxent on October 11, 2017, 11:09:30 am

I must say one good thing about doing depth jumps is that it gives you a program for jumping instead of freestyling random rvjs and getting frustrated because your obese whale ass can't touch some distant dreamy target like 36". So im happy to just rock up do my 3x5s and move on. If it works it works, if it doesn't at least it won't affect my motivation.

How would you assess if the depth jump program is working?

For my purposes im still trying to get my technique right. Working on the bits of pieces @adarqui has pointed out (earlier arm swing, stiff landing ankles etc). When ive got that down and jumps feel solid i'll be happy. I won't know if it's working until later down the line when it's time to test my jump. Btw im running out of time to get in shape with 170 days left, this is the most unfit ive been having not played ball all year. I decided to focus on strength and took a break from playing ball in the winter.

My body wasn't up for it but i had this hope i would pull off 3x5x140 on heavy day and then progress it 2.5kg per week from there on up to 150kg. The plan ran into a hitch b/c it was unfortunately a rather weak day. but i still punched in some PRs. Next time i will prob take a crack at 3x5x140kg and take it from there.

I must say one good thing about doing depth jumps is that it gives you a program for jumping instead of freestyling random rvjs and getting frustrated because your obese whale ass can't touch some distant dreamy target like 36". So im happy to just rock up do my 3x5s and move on. If it works it works, if it doesn't at least it won't affect my motivation.

By googling OAC i presume the race is about achieving a One Arm Chinup. I researched a bit too. OAC is cool, not sure i've got it in me but why not, I'm in. 

ooh. in that case im out lol. ive heard it's harder than getting a 2xbw chinup. harder for me than a 300 bench which is already impossibru

What's the race? Can i join? I did 8 reps at 90kg (gym) bodyweight (vid on insta). Gna struggle to get to 20 but it would be fun to start a forum contest.

Was surprised to hear the score. Good job melbourne united. I wouldn't take what russ said too seriously tho, he asked steve adams and steve presumably said something flippant (fuck those aussies) in jest and missing the context of the rivalry between teh two nations he prob just projected that in his interview answer. also, i really wish the wildcats had played okc, i think they win.

BW: 87.4kg
Activity: 10
Misc: Hamstrings sore af
Diet Compliance: 3/3

Training: upper & recovery lower.

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Recovery BS 2x6x105
OHP 6x4x60
Chinup 2x111.5(PR; +21.5kg), 3x106.5, 3x104, 3x101.5, 6x90, 8x90(PR)
Shoulder press machine 3x12x20 (PR; new ex)
Jump rope

BW: 88kg (PR)
Activity:
Misc:
Diet Compliance: 2/2

Rest day. I now weigh more than Kingfisher i think? Haha. Considering 90kg as my ceiling, i was hoping to be a lot closer to 140kg volume than 130kg at 88kg. Guess i have to be smart about this now. Worst case scenario tho, i dont mind going over 90kg as long as i can trim it off later and end up 90kg soaking wet with a 180kg squat. Anyway let's not project too far into the distant future.