Adarq.org

30 November 2017

Bodyweight@session : ???
Soreness : hamstrings, chest, lats, glutes, VMOs
Injuries/aches : none

1½ hours full court basketball.
Indifferent session. Felt good ( strong and explosive and all ) but also feeling an overall muscle fatigue which doesn't let me play at 100%.
Endurance kinda improved too, interesting, i didn't do anything cardio-like. Maybe regular weights ( 3 to 4 sessions a week ) with those high rep finishers help?

29 November 2017

Bodyweight@session : ~86,5kg
Soreness : VMOs and glutes. Always feels i did something good to be sore there!
Injuries/aches : none

HANG POWER SNATCH:
8@20kg ( +3 reps )
5@30kg
3@40kg
3@42,5kg
2@45kg ( +2,5kg ) , ( -1 rep ) , season best
-Wasn't feeling it ( didn't do last week ) but still progressed to a season best top set, good!

RDL:
8@80kg
8@90kg ( +5 kg )
8@95kg ( +5 kg ) , season best
-Awesome, kinda easy actually.

DB LUNGES:
6 each leg @ 20kg each hand ( +2 kg per hand )
6 each leg @ 20kg each hand ( +2 kg per hand )
6 each leg @ 20kg each hand ( +2 kg per hand )
-Solid.

BENCH PRESS:
10@20kg
8@40kg
5@60kg ( +5 kg )
5@65kg
5@70kg
18@55kg ( +3 reps ) , ties 
-Very strong.

DEAD-HANG PULLUPS:
11@BW ( -1 rep )
8@BW+5kg ( +1 rep ) , 
5@BW+10kg
4@BW+15kg
11@BW ( +1 rep )
-Everything at limit strength so those small gains are very welcomed. Also, grip was very fatigued by the time i got to do these!

Another strong session!

^Thanks a lot!!! Re chins/pulls, yes, heavy ones are too difficult, too hard to get started off the bottom with >100kg dead hanged, if I manage to start it then i can pull it off. You are probably right, it is more hands than back down there. But i wont change anything, I imagine just progressing the lighter ones as i am now will eventually get me unstuck at the heavy ones too.

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27 November 2017

Bodyweight@session : ~86.25kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg
0@70kg
0@70kg
3@65kg , ties 3RM 
-Double PR attempt failure. Not very close in them either. Bar just gets too heavy suddenly, 60 is rather light, 65 is heavy but moderately, 70 is very heavy. Maybe it is mental.

ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@80kg
5@90kg ( +1 rep ) , season best, i think it ties all time  ATG 5RM 
17@65kg ( +2 reps )
-Great, just great!

PAUSED STANDING CALF RAISE MACHINE:
12@BW+90kg
12@BW+90kg
12@BW+90kg ( +1 rep )
-Very good. One more time there and then 95 ( machine's stack ).

23 November 2017

Bodyweight@session : ~86,25kg
Soreness : mild chest and lats, some very minor quads and glutes.
Injuries/aches : none

HANG POWER SNATCH:
Was short on time, skipped.

RDL:
8@80kg ( +10 kg )
8@85kg ( +5 kg )
8@90kg
-Great.

DB LUNGES:
6 each leg @ 18kg each hand
6 each leg @ 18kg each hand
6 each leg @ 18kg each hand
-Too easy, should have upped.

SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand ( +2 kg per hand )
11@18kg each hand ( +2 kg per hand ) , ( -1 rep )
10@18kg each hand ( +2 kg per hand ) , ( -2 reps )
-Reached limit strength. Still nice.

BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg
-Too easy, should have upped.

TRICEPS PUSH DOWN:
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
-Nice.

Feeling very strong, always now. Also feeling body accumulating more and more fatigue. Doesn't matter, no room to deload now, will keep firing hard till xmas and let holidays for deload.

20 November 2017

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg
3@65kg , ties 3RM 
-Hard to progress here, but at all time PR levels so ok.

ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@80kg ( +2,5 kg )
4@90kg ( +2,5 kg ) , ( -1 rep ) , season best
15@65kg ( +5 kg ) , ( -3 reps )
-Good progress, almost linear , despite getting close to all time PRs.

PAUSED STANDING CALF RAISE MACHINE:
12@BW+90kg  ( +5 kg )
12@BW+90kg  ( +1 rep )
11@BW+90kg  ( +1 rep )
-Good.

Edit : Bleh, i accidentally just modified this entry instead of quoting it , for the 30 november entry. I will rewrite what i think it said.

16 November 2017

Bodyweight@session : ???
Soreness : hamstrings, chest, lats, glutes, calves, all minor.
Injuries/aches : none

1½ hours full court basketball.
Improved. Feeling very strong at physical game. Good endurance, skipping even less plays.

Ill keep that in mind. Also, just thought of that, how about assisted OACs on that 'assisted pull ups machine'? Not sure it will be totally useful because of the very different mechanics/contributors ( mainly because of the rotation ) of the actual OAC. But it seems like a good way to progressively overload one hand vertical pulling?

I feel too far away from it now to even think of actually preparing for it. The threshold I've put of actually thinking it is possible ( so starting to think what i can do to get it ) is achieving 5 reps @ 30kg / 15 reps @ BW. For now it is just progressively overloading the weighted chins/pulls.
Hanging makes sense though. I remember Kellyb once put an article up about ISOs being his favorite RFD tool ( dafuq??? ) Edit : here it is http://www.higher-faster-sports.com/isosforrelativestrength.html