Adarq.org

note to self:

focus on multiple set light 20 rep squats. stop wimping out and messing with heavier 5's and 10's.

reason: they make my legs/body feel so good + they force me to stay lighter which is part of my current goal.. improve them slowly, but don't go heavy, let the adaptations dictate wheter i move up instead of forcing it.

I'm supposed to be doing the same with 10s but there is this reptilian part of my brain which says just keep adding weight, you can always reset it later and perfect form.. lol ego always wins

Got an overnight whoosh, under 80kg now! Have decided to revise my goal of 175 to 174 since i'll achieve the <175 goal 5 days early. I actually like the idea of finishing up under 79kg than leaving it as 79.3 anyway so this is great.



BW: 79.6kg / 175.49lb

It's funny. When i started cutting I thought i'd be ripped by 80kg. It now looks more likely it will happen around 75kg. I don't mind, it means I can gain a whole 5kg (11lb) of mass and still only be 80kg. Will be a beast at 80kg once i'm done cutting and bulking.

RE: sprinting vs jumping

I realised today that I like the idea of sprinting fast than I do about jumping high. Jumping high is something you do to impress other people I think. But running fast is something you do for yourself, no one else cares  or will ever care about your sprint times, only you do. It's a purer goal.

I haven't looked very hard but I came across this table of data:



I didn't realise my goal of getting under 4s was so close to worth class, at least by 1992 standards. Now i'm even more keen to achieve it, especially considering how difficult it may prove to be.

Training
FS 1x100, 3x102, 1x105, 2x106, 4x96, 4x93, 3Fx92.5
BS 2x90, 2x100, 3x97.5, 5x92.5, 6x87.5, 8x82.5, 10x87.5
HIIT sprints - 7x (11 on, 14 off)

Spent. That's a shitload of squatting, took me over 2 hours. I don't have the energy to attempt benching now. It's given me another idea to try the split again, but this time instead of being a go heavy or gtfo bro, i'm going to try something different. Tomorrow I will bench, but not to PR or anything like that - just to get some nice volume in at a medium weight.

I didn't do abs today. Because apparently doing 55 work squats is kind of an ab workout in itself. I think it's part of the reason my backsquats aren't heavier is because abs are fatigued by the time i'm done front squattin. Not making excuses just stating a fact.

FS notes:
My new cues were a shit and miss. Instead of concentrating on the only good cue i've found so far (the put the bar between the ankles at the bottom), i forgot about it while trying to concentrate on the new ones which didn't really pan out. There is no harm in experimenting, only that the ankle cue saves my knees and I did cause a fair bit of discomfort to my knee today. It's okay, it's a learning process. I thought the 106 was a PR attempt but then I checked my logs and i've done 108.5 for a double before. The depth of that wouldn't have been as good as the 106 but nevermind. I've gotten weaker though. 2 weeks ago I had better form and was finding the same weights easier but cutting happens.

BS notes:
Cunt fuck motherfuckering. Enlightenment. Nonlinear progress ftw. One gets so caught up in adding weight every time that form is sacrificed for the sake of numbers in a log. Shitty way to train. I know now that nonlinear progression is the way to go. I'm going to take a measured approach to progress, when form is good, then progress, otherwise repeat. I can progress nevertheless by adding a rep or two next time with the same weight. That's progress too. My last set is deeper, more controlled and w/ much better form. If my training max today was 100kg then 77.5 is about 80% which is the sweet spot. This is telling me I've been going too heavy and it has cost me progress and good technique. But suppose if I take my 10x77.5 to 10x100 with the same form. That will be more beneficial that trying to push up multiple sets of heavier triples or fives while having imperfect form. I think one heavy set is fine though.

reminder to self ask Lance for a form check on backsquats

Conditioning notes:
Good choice of parameters today. Next time add 1sec to on, and take 1 sec from off.

BW: 80.2kg / 176.81 lb

Goal BW:79.3kg / 175 lb  (In exactly a week's time from now)

Here we go, the first day of the last week of the cut. I want to get to 175 so bad and if I have 100% compliance I will get there. I'm extra motivated now just to finish this thing. 175lb is a great place to end. I am hoping that last 2lb will come off entirely off the waist and take it down to high 32"s (A girl can dream).

Plan for fat loss -
+ stick to diet of course
+ daily fasted walking (20-40mins - more on rest days, less on workout days)
+ drink loads of cold water
+ stimulants before workouts
and finally the big one
+ 2 conditioning workouts this week

all of that above should surely make me loss 0.9kg in 7 days. Right. Right?

Recovering from this disease myself. I cringe looking at my older videos. I have a squat morning done from the bottom of a squat with over 300lb. Horrible looking deadlifts that are set down like a terrified camel.

RE: banded squats

I dont have a pair of the same band but I tried with two different bands. The tension wasn't the same of course, but I got to try out banded squats all the same. The 2nd problem I had was my power rack does not have pegs for bands. I looped them around the pins but that gave insufficient tension, then I tried around the vertical support columns. That worked kind of except the whole thing about them being so far from where i am standing, meaning there was a great deal of tension pulling the bar off my back and into the back of the rack. Oops.

Chains are a lot more expensive but they'd work better for me at home. The thing is, if i'm going to spend ~$300.00 on chains I would want to try them out first. The same thing goes for SSB. I haven't found any gyms near me that have a SSB so I can't say whether it's worth buying one.

But I do have a plan on going to a gym with all this gear and testing out which of these pieces of equipment suits me well. I'll prob do it once i'm done cutting though, i dont wanna get distracted right now.

we have a new search bar now too. looks decent.

Looks nice. I find the font inside the bar a tad tiny.

the goal is to group all 'buttons' into menu bars etc.. so to really tighten/clean everything up.. i'll easier-on-the-eye variations for the other menu bars such as the post/reply/modify etc.. 

really loving that main one though.. css3/html5 is really nice.

it shows! great job so far.

i have a nice little flash card project i need to start soon.. going to create a 'Learning Center' subforum with child boards so it doesn't take up much space.. too bad i lost my science & practice e-notecards i made... will have to re-do them one day, for this project.

sounds intriguing look forward to checking it out. you should make a seperate thread just for discussing project ideas, that would be cool.

good night take it easy.