Adarq.org

Came off the rails pretty bad. Think i might stop cutting now, i'm annoyed with myself for not taking ECA to deal with hunger which lead to bad binging. I held off using the stimulant stack cause I wanted to get down to 75kg first since i was "saving" them for when I "really need" them later on. Which in hindsight was now. It's my body it's had enough of dieting and just leads me down to insatiable binging.

Nah that be cheating yo. You can't use the other hand to pull you up in any way!

First up a one armed bodyweight chinup. Who is down?

Will do. Thank you.

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My abs have started to feel better. Not sure whether I should take the weekend off training to allow it to fully heal up or just train and hope it's nothing.

Yup... it's the glutes for the BSS.

Quite so. But I think in hindsight I was too forward from the bench, so I made it glute dominant? I'll experiment with positioning and try to nail down. I did find as the day went on there was some slight, very faint quad doms too. I never get quad fatigue from gym work - only from sprinting so that's still a good sign i'm on the right track.

Oh and the other thing I wanna make a note of. The left side of my abs are very sore. Like painfully, not doms maybe like a strain or something. I like this cause I always knew my left side of abs are very weak for some reason. So BSS might cure that imbalance too. Fucking A - that's not a bad thing at all if it fixes all these symmetry problems I have.

Listen, if I were you I'd do something like a 3x5 back squat (full) and then finish up with a 2x20 quarter squat for the quads. I'm actually doing that (+these in the video) in my volume day, but I'm using 8x5 + 2x20 partial leg presses for quad development.

I can't BS though otherwise i'd go for it. BS shows up a horrible bilateral imbalance. FS don't that's why I'm going to keep focusing on FS. Hopefully BSS will cure my (leg) imbalance so I can use BS later though? But supposing BSS makes my leg stronger then why the fuck would I even bother with BS then lol. And i'm not going to risk my knees by doing heavy partial squats right now while cutting because I already push them too much as it is with all the front squats and heavy partials will punish my knees even more than they already are.

If you have a slope (a hill or whatever) near you you could also do backward sprints uphill... or even pull your car going backwards (or a sled or something).

This I can try and I will give it a shot as a conditioning thing as well. Thanks for the ideas.

So today i'll try the TKEs (thanks lbss), closer hopefully quad dominant BSSs and some conditioning work incorporating some extra quad work. lets see how it goes.

i'm almost considering going full adarqui mode and embracing reverse hypertrophy ideals. I hate that bileteral exercises haven't done much for me at all and im close to doing walking lunges with 30lb weights while holding a knife btw my teeth.

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Back Squat ×
Front Squat ✓
BSS ✓
Pendlay Rows ✓
Good mornings ✓

I shied away from rows because I was told they fatigue the lower back too much esp if you're backsquatting & deadlifting. And since i'm not backsquatting or deadlifting, rows are good because they will strengthen my back and make be a better bencher, chinuper etc. Ditto with good mornings - i was a hell of a good morning'er thanks to all the squat mornings ive done in the past. Time to get all that back strength back. I want a big solid lower back and GMs and PRs is the way i'll retrain and build back strength.

BSS for fixing my strength imbalance. This one is a no brainer. Legs are unilteral, why persist with the bilateral exercise which has clearly not done the job - out go backsquats into the bin.

Front squats i still like as a squat for aesthetic reasons but I dont know how useful this exercise is anymore. It has no doubt helped me to correct squatmorningness but since i'm not backsquatting that's not a huge plus. I wanted to use it to build big strong legs and i'm sure that front squats do that so long as you do them right. But mine aren't leg dominant and there isn't much more to say about it. If my legs are stronger I can front squat more. But the converse doesn't seem to have happened - being able to front squat more hasnt made my legs stronger. I might push my FS up to 120kg and then just go on maintenance mode while focusing on bss.

So going forward - more unilateral work for legs using bss. More back specific work using gms and pendlay rows. maintain fs and bs. Give it a few months, see what happens. Hopefully good things.

Here is a summary of what i'm going on about -

• Use BSS to fix strength imbalance of R leg << L leg
• In addition to correcting the imbalance the BSS will also improve quad strength of both legs
  
• Use extra leg strength from BSS to improve form on the last 1/3rd of front squat
  
• Use corrected leg strength symmetry to backsquat with great form

So BSS will help both FS and BS. It will help BS the most because of its corrective effect on asymmetry. It will help FS too because more leg strength -> better FS form. My current FS being limited by leg strength as i'm very strong out of the bottom of the hole but weak at finishing the last 1/3.

Does this make sense?

My goals are still much the same - I like FS as my favorite squat exercise and will continue to use it as my main squat with the goal of hitting a FS ~ 1.9xBW, BS ~ 2xBW.

I just see correcting imbalance as neccesary for going further because i'm currently limited by the imbalance from doing backsquats well. And FS are limited by leg strength but unfortunately I can't see a way to improve leg strength using FS alone. I seem to have turned the FS into one that doesn't emphasis the quads somehow and it is the BS for me which is the more leg dominant exercise. But the problem with the BS is my form is horrendous due to the assymetry. So hopefully once symmetry is restored, I can use the BS to add tons of leg strength which will carry over to the FS as well.

Well I mean... you're probably going to load the quads quite a bit if you do bend forward and considering you're already doing front squats I guess you're using BSSs for glute development, which they're GREAT at.

For me, the BSS is the best glute exercise ever. Better than hip thrusts and RDLs.

No man the front squat experiment to build quads was a big failure. It didn't do jack shit for quads. I just end up going ATG which stretches some muscles (dunno which, glutes, hips, hamstrings or someshit) and i come out of the hole strong, and most of the time quads just chill and go along for the ride without much involvement! I think I use more quads in BS actually, but I suck at BS and have given up on them almost.

I want to use the BSS to build symmetric leg strength. which i haven't done using FS or BS .. not glutes!!

what's a good (lower) back exercise for me btw?