Adarq.org

BW: 87.1kg
Activity: 86.7kg
Misc:
Diet Compliance: 1/1

Training upper body and recovery lower body.

---

Recovery BS 2x6x105 (+2.5kg from last week)
Paused BP 3x5x82.5(+1.5kg from last week)
Weighted Dips 3x5x111 (PR, 21kg; 10kg vest + 10kg kb + chain) 
Jump rope
IDBBP 3x12x20
Curls 3x5x45 (PR)
Tempo sprints 3x(100m run, 100m jog back) (PR; new ex)

Notes:
I thought about doing more sets of bench but fuck bench press. Piece of shit lift has been a total waste of time, im done with giving it any more attention than it deserves. On to dips and they were rally challenging for the first time -- i wanted to use a 9kg kettlebell but there wasnt one between 8kg (from last week) and 10kg so went with 10kg. It also prob didnt help that i only did 3x5 last time instaed of more sets (i reduced volume intentionally on upper body lifts to priotise squats) but i will add more volume now that i know bench press is gna be reduced volume from here on.

Tempo sprints i actually came home and was gna get out of the car and thought nah i better do it, dont wanna waste acoles time. So went back literally was done in 5 minutes and back home. I started conseratively. At first i thought this is kinda silly but by the 2nd round i felt a nice pump in the hamstrings and realised this could actually benefit me more than i realised in terms of recovery. So exciting stuff, first straight sprints ive done in months (only did hill ones). Nice.

stringer bell reference, lol. stringer played too many sides, got-got. as far as training goes, that probably means stay focus and loyal to the task at hand.

great work man.

Thanks! Stringer complaining about 40 degree days corresponds to me overthinking anythina bout anything right now. I just need to shut up and do work. No more training ADD, reading random stuff, lots of insta videos etc. Just need to put in some solid work and get my squat worksets to 150kg for 5s at 90kg soaking wet and keep chipping away slowly at the damn adipose in the meantime.

and ya to figuring out when to fuel up. need to find a solid/reproducible meal timing/content plan for different types of sessions, if that means some big meals before heavy lifting, then do it.. just alter your diet around it, if you need to.

Yeah honestly. What a revelation. Not like i didnt know i coudl do better from eating more. But i think a holdover of the thinking from my cutting days where eating bulk of calories postworkout was a maintstay to improving partitioning / recovery etc .. but i have to give myself the best chance of doing quality work now, no fasted gimmicks holding you back

BW: 87.3kg
Activity: 11.3 (good)
Misc: biceps/triceps tendons, quads, erectors, lats
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 19/19, 0/1, 1/1, 0/1, 4/4, 0/1, 0/1, 2/2

BS 3x122.5, 3x142.5(PR), 5x137.5(PR), 5x135
RDL 8x212.5(PR)
Jumps (masaii hops, depth jumps, barbell squat jumps, rope work, some rvjs; reintro of jumps since 16 days)
Hill sprints 3xBW, 3x100(+10kg vest), 3xBW (reintro since 16 days)
Back Xtn 8x60, 12x60, 12x60 (PR; these are done with the ezcurl bar from now on, no more vests/plates to chest; reinto since 16 days )

Notes:
One of my best workouts ever. Even on the PRs i felt i had another rep in me. But i didn't do anything that took too much out of me. Stayed fresh. Stayed strong throughout the workout. Notably i had 2 full meals before the workout (i never do that normally etc). A few promising things happening, my squats are getting stronger and stronger even for limit weights, im holding form well (form strength is something ive always lacked, esp when the weight gets heavy). I can always do pretty reps with light weight but my form deterioriated with heavier weights, that's starting to sort itself out now. I decided to not bother doing a heavy single with 160kg. I figured if i get it, it's prob gonna be ugly and exhausting and wreck the rest of the workout. If i fail, it will destroy my morale. So better to just do weights not too far from my volume worksets. Heavy singles will come later down the road when im stronger (ie 10-20kg heavier volume worksets). In the meantime no one cares about 160 (as stirnger bell says about 40 degrees).

Completely ignorant of tempo sprints but i'd like to learn more

BW: 87.5kg (huge PR)
Activity:
Misc: adductors/abductors sore, triceps/biceps, hams
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 19/19, 0/1, 1/1, 0/1, 4/4, 0/1 1/1

Active recovery lower body & ohp/chins tonight.

---

Recovery BS 2x6x102.5
OHP 3x5x59.5(PR)
WCU 3x104(PR), 5x100(PR), 2x6x91(PR)

BW: 86.5kg
Activity:
Misc: quads (esp vmos) sore af (!!)
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 19/19, 0/1, 1/1, 0/1, 5/5

Rest. Caffeine free but i wish i cud take some, ddidnt sleep much/well

were you smoking something when you wrote this? LMFAO.

Yes...! lol. No just waffling.

why end something that's going so well? Why not back off to 10 sets of X? You seem to be responding very well to high volume.

I will stick to it. The main reason is now squats are heavy enough that it's actually a good leg workout. But i dont think it was 10kg ago or even 5kg ago. I can't explain it but once squats get heavy 'enough' then all my objections about leg stimulus don't apply. But i still think it's inefficient for me to try to build leg strength via squats. I just have to be honest enough to admit that getting a beast squat is #1 priority and leg strength isn't so much.

deadlift is incredibly risky for 20 sets, especially with your history of back issues.
this is the worst idea i've ever seen you come up with... I really advise against high volume deadlifting for pretty much anyone. One really nice high rep set, or say 3-5 x 10, cool .. but 20 x 5 deadlift? no way, bad news. If it doesn't kill you, it'll definitely make you stronger ... but it is actually trying to kill you, unlike squat.

good point. I also ran into a wall with deadlifts a lot sooner than i expected. I think my progress on tarp bar will be super slow, like 2.5kg a week slow which means i have like 6 months to get up to some serious weights from 90-100kg at the mo. That's fine. But yea it can't wont be my staple lift.

if you want more "burn", step up your reps per set and drop the total number of sets. 10 x 10 or 5 x 15-20 would make you toast.

I just dont get better at rep squatting. Like i can do a set of 6 that's 102.5kg and make it look pretty but it felt as hard as a volume day workout which is 25kg more, you know? It's not like i can now do 8 reps. So i would have to reduce the weight even more and then im not sure im challenging my legs anymore. But like it's just not the right exercise for my legs .. or anything, i work really hard on squats it's just the most inefficient builder of anything :/

high volume front squat would give you insane quad burn, just sayin. but I don't recommend it, you'll probably pass out at some point or your elbows/front rack will feel like crap.

I know how that story goes, ive watched that movie before i just end up leaning waaaaaay over as the set goes on. I think that's b/c supporting muscles fatigue more than legs .. idk. Similar thing for backsquats but not as pronounced b/c bs needs less supporting role of the erectors than fs

dno, you're PR'n like crazy in your jumps lately .. and they look really explosive.

what do you attribute this to?

I dont know! But let me finish this cycle properly before deciding it was a waste of time halfway. Agreed.

I agree with you on the belt. I tried on heavy day and honestly i do worse with the belt on than with it off. I have better form, feel stronger and go deeper and etc and im just not interested in belt anymore. The only piece of equipment i havent tried yet is my blue rehband knee sleeves. At some point i want to try them out and see how it goes. I think i will benefit more than most ppl. I have small joints (wrists, ankles and knees) and i think with the sleeves i'll have more stability. It will bring my closer to someone whos build for heavy lifting than i am currently ..

BW: 86.1kg
Activity:
Misc:
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 19/19, 0/1, 1/1, 0/1, 4/4

Been a rough 18 hours. Started getting headaches lst night didnt know why. Woke up knowing why, head still aching, i was having withdrawals from caffeine. lol. such a dumb move to go cold turkey yesterday.

---

BS 10x5x127.5(PR)
BS 10x5x127.5