Adarq.org

Gym:

Foam roll warmup/stretch

Activation: glute bridges, TKEs, core

Squat: Warmup, 4x10@120kgs

DB Calf raise: 2x20@75kgs \\ SL cal raise: 2x20/leg@20kgs

Leg extension: 3xF@32kgs

This was really hard. I have the same thing as Raptor where 120kgs+ just seems like it's crossing into the "heavy" territory and the thought of doing 40reps was kind of crazy. But after the first two the last two felt a bit easier. These really make you feel like a beast afterwards 

I was going to go to the gym yesterday to do the 140kgx6 but was just too busy and stressed about next year. Just didn't have the mental energy to even think about attempting it. So I held off until today. I had a few good meetings with people but in the end they told me their labs are full already, so it was kind of a waste of time. Doesn't look like I'll be able to apply for start of next year, probably have to work for another six months then apply mid-year. Not ideal, but it could be worse. I know I will be able to get one with my grades at least, it's just timing and finding the right situation more than anything.

Gym:

Foam roll warmup/stretch

Activation: glute bridges, TKEs, core

Squat: warmup, 2x8@70kgs, 1x6@90kgs, 1x3@130kgs, 1x6@140kgs (+2.5kgs on last week)

KB swings: 4x10@16kgs

Back ext: 2x10@BW, 1x10@12kgs, 1x10@25kgs

Foam roll/stretch after

BW: 85.3kgs

Two out of three done, one more to go for this week. Today felt really easy as well, I was driving up really well with my glutes, could really feel them pushing up the last half of the concentric. You know it's a good rep when the weight plates shake at the top.

I haven't really decided if I will keep going with 3x/week squats for another week. It's worked well so far, I've probably put ~15kgs on my 1RM full squat with a BW gain of about 3-3.5kgs, so that's pretty good (full credit to LanceSTS whose post I derived this little setup from). Plus my hams, glutes and calves have gotten stronger as well from the full squatting and hopefully that will help with avoiding any patellar tendonitis recurrence, which is the main reason I wanted to build those muscles. I don't want to get caught in the trap of focusing on my squat numbers over my vert numbers though, so I'm thinking something like this:

Next 3-4 weeks (while finger heals):

Mon: General sprint workout

Tues: MSEM style squat (do fairly heavy x 6), calves, leg curls+GHR (light)

Thurs: General plyos workout (some bounds and DSVJ/SVJs, no running jumps yet)

Fri: Either the 1x6 or the 4x8-10 (leaning towards the 4x10 for this bit), jump squats, power cleans and RDLs when I can hold the bar properly again

Then when I've done that with no setbacks, do my [2weeksON/1weekOFF] block again with some variations, or maybe the program Raptor made for Nightfly which I liked the look of a lot.

oh man that is shitty about your phd funding. 

Yep it is, thanks mate. Hopefully I should be able to work out something before the scholarship deadlines.

Gym:

Foam roll warmup/stretch

Activation: glute bridges, TKEs, core

Squat: warmup, 2x3@120kgs, 1x3@140kgs, 1x3@155kgs (+1 rep on last week), 1x3@120kgs

BB calf raise: 1x20@70kgs, 2x20@120kgs \\ Seated calf: 1x20@50kgs, 1x20@75kgs, 1x10@85kgs

Back extension: 1x10@BW, 2x10@20kgs, 1x10@30kgs

BW: 84.9kgs

Got the 3x155kgs today after having a bit more food than last week. Gonna do some very light sprints/jumps at the footy oval near my house tonight to start easing back into more explosive stuff (really light though at this stage).

I usually go with the same amount in the leg curls that I use in the RDLs...

So I superset RDLs with leg curls and if I do RDLs with 75 kg I use 72 kg on the leg curls and do 12 reps of those. The max amount the leg curl machine has in my gym is 120 kg though... and I can rep about 8 reps I think with 120 kg, probably more.

Hmm interesting, I might try it out once I can go heavy on RDLs again.

Gym:

Foam roll warmup/stretch

Activation: glute bridges, TKEs, core

Squat: warmup, 1x6@100kgs, 1x5@130kgs, 1x6@137.5kgs (+2.5kgs on last time)

KB swings: 1x8@10kgs, 3x8@16kgs

Leg curls: 1x8@20kgs, 1x8@60kgs, 1x6@81kgs (max), 1x6@60kgs

Back ext: 3x10@BW

BW: 85.0kgs ( I had a big lunch beforehand so might be a bit on the heavy side)

Felt better after getting the 1x6 squat today. I think I will try and get 155kgs for 1x3, 140 for 1x6 and 120 for 4x10 next week (seeing how I go with 117.5kgs on Friday). If I hit those I will probably have an easy week, then slowly start the transition back into more explosive work while trying to maintain strength.

1x8@45kg?

Intentionally going light or what?

Yeah I don't go really heavy on these (I can do the max on the machine for reps which is only around 80kgs), just to do a bit of light volume work on the hamstrings. Maybe I should now I'm doing leg curls + back ext instead of GHR.

Yeah when I go for volume I also go with lower weights and those lower weights allow me to get really really deep and the whole leg is sore after that.

Gym:

Foam roll warmup

Activation: SL glute briges, TKEs, core

Squat: warmup, 2x3@120kgs, 1x2.5@155kgs (the last rep was a half, fucked it up)

SL DB calf raise: 2x20@25kgs \\ Seated calf: 1x20@20kgs, 1x20@45kgs, 1x20@70kgs, 1x10@80kgs

Back extension: 1x10@BW, 2x10@20kgs

Leg curl: 1x10@20kgs, 2x10@40kgs, 1x8@45kgs (or whatever the unit is, doesn't actually say on the machine, could be lbs)

BW: 83.7kgs (with clothes on, I think my fully dry weight would be around 83kgs atm)

Annoyed with squat, the first two reps were good, but I just knew I was gonna fail the last one as I started going down. It was mainly because I probably didn't eat enough beforehand, I remember feeling a bit hungry before I started. Also, the gym was fucking packed out today and sometimes that can distract me when I'm trying to go for a max lift and there's lots of people around, makes you tentative about going for it in case you fail and drop the bar. I'd much prefer to be in an empty gym when going for heavy squats.

84kg you're starting to get big

Yep gonna go get some new pants today, my thighs are YOKED! lol