Adarq.org

so, uh...rest longer?

My workouts take long enough already!
Whether I rest 2min or 4min... as long as i improve every week i'm ok with it

In Romanian, the nouns have gender, but also there's a bearess and a bear, a lioness and a lion etc.

interesting... so is there a preferred gender for an animal? in albanian cat is "mac," which is a masculine noun. male cats are also called mac, of course. but female cats are called "dac" though.
same for you guys?

Week 39

Saturday - 12/27/14
195.2lbs | 15.2% bf | 61.7% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> Added a set of 135x8 since I was so stiff. Made a HUGE difference.
185 x 5                         >> Stopped at two sets. Time to change up my routine.
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
335 x 6 PR
335 x 3 PR

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3                                 >> Form is stricter yet again. This was tough.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 10
+270lbs x 8

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> This was extremely difficult. I don't know what's going on. My bench has been stalling for over 4 months now.
135 x 5                     >> Clearly this isn't working, even after de-loading my bench.
155 x 3                     >> Switching to a high-rep routine starting next week.
195 x 1
225 x 1
235 x 3
235 x 3

Incline DB Bench Press
65's x 12                       >> 60sec rests.
65's x 6

Week 39

Tuesday - 12/23/14
196.0lbs | 15.4% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> Third set was extremely difficult. The normal me would have racked it after 4 and saved it for the next workout.
185 x 5                         >> I was determined to hit this so I can move up to a more even 335lbs next workout!
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
330 x 6
330 x 6
330 x 6 PR

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3                                 >> Went down a bit but form is getting stricter so that's fine.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 8
+270lbs x 8

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
235 x 3
235 x 3
235 x 3
235 x 3 PR
200 x 10 PR

Incline DB Bench Press
65's x 6                       >> 60sec rests.
65's x 5

Weight was high today due to eating a crapton of carbs and sodium the previous day. It'll drop again to ~194 by next workout I'm sure.

Also, I think it's time my linear progressions on the squat comes to an end. I'll attempt 3x6 with 335lbs next workout and see how many I get. I've been moving up 5lbs every 3 workouts lately and I squat twice a week. So that's pretty fast. I usually get 6,5,3 then 6,6,4 then 6,6,6. I should change the scheme up and aim for a 5lb PR on 3x6 every 3 weeks maybe. Still squatting 2x per week (mostly):

wave 1:
tue - squat 3, 8, 8, 8
sat - squat 6, 6, 6 (@ -5lbs of current PR)

wave 2:
tue - squat 3, 3, 3, 8
sat - squat 6, 6, 6 (@ current PR)

wave 3:
tue - squat 3
thu - squat 1
sat - squat 6, 6, 6 (@ +5lbs current PR)

Of course a PR in either workout of each wave is fine. A little variety will be helpful because if I don't PR in one thing, maybe I'll still PR in another and that will keep me motivated.
A little mini de-load before the PR attempt is a nice refresher. I added a middle light day of squatting in that third wave because I know how my body reacts to TOO much of a deload. Well, every week I'll be attempting a PR actually, but I care more about the 3x6 PR.

Week 38

Saturday - 12/20/14
195.2lbs | 15.2% bf | 61.7% H2O

-= Workout Log =-

ATG Squat (de-load)
135 x 8                         >> 2min rests.
135 x 5                         >> This felt super heavy. Was thinking of powering through, probably getting 6,6,4 again... maybe.... maybe not, it was tough, i wasn't feeling it at all
185 x 5                         >> But my right rear delt cramped on the 4th rep so I racked the bar and decided to back off of legs today.
185 x 3                         >> But still. The squats have finally caught up to me. Or so it seems?
225 x 3                         >> I rememeber a while back I thought I was going to stall at like 305x6 but still plowed through and here I am.
275 x 2
315 x 1
365 x 1
330 x 4
330 x 3
330 x 2

Hack Squat Machine Calf Raises (de-load)
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Loaded up 245 thinking it was 235. Was so pissed to only get 1 rep, thinking I'm starting to REGRESS AGAIN.
135 x 5                     >> After two singles, realized it was 245. Whew. I've had a bad history of REGRESS in my weightlifting.
155 x 3                     >> Did a third single anyway. Felt good. Form was solid. Will go back to four triples of 235 and a back up set next week.
195 x 1
225 x 1
245 x 1
245 x 1
245 x 1
235 x 3
200 x 9

Incline DB Bench Press
65's x 8                       >> 60sec rests.
65's x 5

Hopefully this mini de-load will help me crush 330 for 3x6 soon. Next week is christmas as well, so I may have to restructure some workouts. It'll throw me off, so I'll probably turn it into a de-load. It's been a while since I de-loaded anyway.

 

Week 38

Thursday - 12/18/14
196.0lbs | 15.3% bf | 61.5% H2O

-= Workout Log =-

Deadlift
155 x 5                     >> Was feelin it and went for a 425lb deadlift.
205 x 5                     >> Was not as hyped up for the 385 since I was happy about the 425, so I only got 5 reps not 6.
245 x 3                     >> Still a PR though!
245 x 1
295 x 1
335 x 1
385 x 1
425 x 1 PR
385 x 5 PR

Pull ups
BW x 5                       >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6 PR
+50lbs x 4 PR
BW x 7
BW x 4
BW x 7

Seated Cable Rows
140 x 5                     >> 60sec rests.
175 x 12                  >> I was like wtf? 7 reps on second set? Why am I getting so weak?
175 x 7                    >> Wasn't until about 5 seconds ago while writing this log that I realized I was supposed to do sets of 165lbs.
160 x 12

Super Strict Lateral Raises
30's x 3                          >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 10
30's x 8

Standing Cable Crunches
70 x 15                              >> 60sec rests.
70 x 15                              >> Wanted to try these out. Not sure how I feel yet. Need more weight but it's hard to stay balanced with more weight.
70 x 15

Deadlift 425x1

<a href="http://www.youtube.com/watch?v=qwYnX-YybEs" target="_blank">http://www.youtube.com/watch?v=qwYnX-YybEs</a>


Exact frame in which the plates come off the ground:

Week 38

Tuesday - 12/16/14
196.5lbs | 15.3% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> Oh boy this was tough. Really hope I hit 3x6 next workout but it may be a stretch.
185 x 5
185 x 3
225 x 3
275 x 2
315 x 1
365 x 1
330 x 6
330 x 6 PR
330 x 4 PR

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3                                 >> 15 reps put my calves on fireeeeeeeeee.
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 12 PR
+270lbs x 12 PR
+270lbs x 8 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> No spotter, didn't want to risk a 3rd rep on that last set of 235.
135 x 5                     >> Still technically a PR though heheh.
155 x 3
195 x 1
235 x 3
235 x 3
235 x 3
235 x 2 PR
200 x 9

Incline DB Bench Press
65's x 6
65's x 5

I left the workout feeling very refreshed. I may permanantly move lateral raises to my back day. My shoulders feel awesome doing them on that day (maybe because I hit rear delts too on that day) and it also allows my squat workouts to not destroy me. I feel like my cortisol levels really rise when I do those lateral raises at the end (I get irritable, I can't even bother to listen to music so I stop it on my phone, and I don't feel like finishing the workout which is probably the biggest one).

Pissed I'm not under 195lbs yet. Been under 196 all of last week pretty much. Ate a ton of food yesterday though so I probably just gained water weight for today. But I do remember that in the past I while cutting I would stay the same weight for a long ass time and then drop 3lbs out of nowhere and maintain that 3lb loss. It's strange. So I'll be patient.