Adarq.org

BW: 86.2kg
Activity:
Misc:
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 1/1

Rest. Decided to start doing some cutting on rest days. Just as damage mitigation for this weekend... i still wanna get to upto 87.5kg but leaner than i am right now.

Re the movement efficiency posts by acole and FP .. would it help if i ran thru a ladders drill and a medball sequence and put up a video on instagram? Cos i know it will look horrid as im a big slow lumbering dude who has no movement efficiency but im also very skeptical about being able to change that by doing ladders. I think it's more of a test than a builder. which is my default position for things i dont fancy doing

Super excited about how the tarpbar is showing me a huge weakness. I don't have the leg strength to move these modest weights, im pumped that by using the very exercise which has exposed this weakness will correct that imbalance. Turns out i have weak legs cos i can't get these things off the ground without a lot of difficulty. And if i had strong legs then i wouldnt be struggling with such light weights in what is a quarter squat position, right? Happy about this discovery. This is how i get across the 35->40" chasm, it wont be backsquats it's tarp bar DL.

BW: 86.1kg
Activity: 10k
Misc:
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 3/52

Rest.

BW: 86.5kg(PR)
Activity: 10k (great)
Misc: Left knee sore
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 3/52

Lol i honestly did not expect my bw to stabilise above 86kg so quickly but there we go. Recovery squats and ohp to come tonight.

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Recovery BS 6x90, 6x100
OHP 3x60, 1x65, 1x67.5(PR), 2x65, 3x1x65, 4x57.5, 5x5x55
WCU 3x99.5(+10kg; PR), 3x5x94.5(PR; +5kg), 2x5x92(+2.5kg)
Jump rope
Masaii hops
Seated DB OHP 12x20(PR), 10x20, 8x20

Notes:
It's probably nothing but my left knee is worrying me a little. ive never had any problems with it, so it's strange that it feels off today. Will keep an eye on it.

I also wanna mention that i messed aroudn with tarp bar deadlifts today. Some kids left the bar loaded and i played around with it a bit. Felt okay. i still find setup confusing and im not sure i can do the lift properly off the floor every rep for that reason, but at least RDLs with it wud be worth trying. interesting..

Also the jump rope .. today was different. I was able to go really quick for some reason. What caused it?

BW: 86.2kg (PR!)
Activity:
Misc:
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 1/52

BS 9x5x117.5(PR)
BS 9x5x117.5(PR)

Notes:
First session out of the way, i wrapped it up in about an hour, just under. Will rest a bit, eat and then go back for sesh 2. It wasn't easy but i managed. Hopefully 2nd one isnt too bad. Btw i felt a bit of a dick doing this volume session at peak hour at the gym. I prefer when they fall on weekends..

2nd session was brutal but i dont feel as dead after as i did in the first. Now to recover..

this is true but im trying to train my ability to train even in suboptimum state. the days of doing only lifting and nothing else to preserve recovery didn't really serve me very well. im a better athlete now in that i can do more things in training without needing perfect sleep/rest to make it work. work capacity isn't just how much work you can do in a workout but also how much work you can do while not fresh and also how much work you can do and do other things very soon after without needing a lot of rest in between. i think. in the past i couldn't do as much work in a workout but i def couldn't do it in a compromised state and now i can, which is cool. will keep training that ability, i think there's more there for me to attain. Exciting stuff. PRs aren't just weight on the bar but also the amount of work you can do.

BW: 85.1kg
Activity: 10,000
Misc:
Diet Compliance: 14/14, 0/5, 9/9, 1/55

Chest day!

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Recovery BS 6x70, 6x90, 6x80
BP 2x3x87.5(PR), 1Fx89.5(PR), 2x88.5(PR), 1Fx87.5
Paused BP 5x72.5, 4x5x70
BP incline DB 10x20, 10x20, 8x20
Dips 5x6xBW