Adarq.org

I figure we could all do with a place to put stream of consciousness posts which dont belong any where in particular but dont belong in the dream/weaksauce emo thread or personal training log. like a general purpose whatever goes thread. anyway here's my contribution in the next post

So guys i got an olympic ezcurl bar for a gift and im not going to do any curls (obviously hehehe) but i found a wicked way to do back extensions with the bar. After my worksets with 2x25kg plates held to the chest and while wearing a 10kg vest i took off the vest and put the same 25kg plates on the ez curl bar then got into position and then rolled the bar into my elbows (think zercher squats) and then tried to do back extensions. Wow! Shit was sooo hard and my hamstrings felt it hard. I only managed like 4 reps i think. Also rom was harder to achieve. It's a game changer, now i can load this exercise more, having being stuck at 2 plates and vest for ages

it's a good thought. I find when i think about counting how many jump rope reps ive done i dont do as many. Not sure if it's something i should be trainign though, maybe being able to do many things simultaneously is also helpful for an athlete. idk. Like if you're super unfit and you're playing sport you enter that mental fog but in a game like bball where you have to be smart and make sound decisions - training that ability (thinking under extreme fatigue/duress) is a useful thing. who knows tho

What's the idea behind the fasted walking? Does it really do much if daily surplus/deficit is not where it needs to be?

it really depends on the situation. But even being in a deficit isn't enough sometimes. Like take ChrisM pretty athletic and lean but he might have some fat stores in his chest and lower back that just wont go away. Even in a correct diet with a deficit, the body holds on to these 'stubborn' areas hard and to get it to use them for energy you can use tricks like fasted walking with Caffeine+green tea. In my case it's way overkill and there's plenty of nonstubborn fat around for the body to use more readily

in teh surplus situation you wanna keep the fat burning metabolic pathways active so your body still knows how to use fat for energy even tho you're prob eating a lot of carbs around training, you can keep your fat burning adaptations active by doing cardio during bulks. this is the part ive never got right but im being super bodybuilder like obsessive now to get it right

nice job on the PRs, as everyone said. you are giving up inches on your SVJ by not swinging your arms harder.

oh shit good catch. you should have seen my depth jumps when i started i wasnt using my arms at all (not even swining them) and adarqui helped me with that to the point where i was using them a lot more but still not quite here. Will try on SVJ when i do them next time. thanks!

Give us more details about the SVJ/RVJ PRs??? 

The SVJ pr is b/c first time ive touched the vent pipe in the gym on a svj jump. It's 30" to do that. It's prob also like the 2nd or 3rd SVJ ive done at a high target in the last 3 months though.

The RVJ i touched higher but hard to tell relatively how high to the pipe to estimate. I'd say maybe a hopeful 35".

Not putting a lot of stock on these jump PRs currently, ive been jumping less lately which will change once ive finished the high vol squatting phase! Then i'll do proper peaking and arrange a  jump session on a bball court which should help me jump a lil bit higher b/c it's really awkward windup at the gym (kinda like a hockeystick shaped run up).

Vids:
svj

rvj

Yeah similar to that and hodl in bitcoin communities  Like an inside joke but it takes on new meaning on the very fact that's it's an in. Guys i have reconsidered my assessment that weak quads are to blame. Greg K makes the argument that the hardest part of the squat is at the bottom of the squat up to about parellel and quads are responsible. So what muscle group takes over from half to quarter? Regardless of how you dice it up, i find i have found a weakness (being shit at tarpbar) and by hammering it hard i shud hope it carries over to my sticking point on the squat. Idk what else to do whether or not the reasoning is sound, if it works that's all that matters

BW: 85.6kg
Activity: 10.5
Misc: quads and hams
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 15/15(PR)

Made it to year 34 this morning (PR) and yesterday was my strongest day ever so far so good.