Adarq.org

Explosive bench day!!


Bench @65%:

240 - 6 x 2


One board pause bench:

230 - 3 x 3


Incline dumbbell press:

85's - 3 x 20


Tricep pressdowns:

4 x 25

T-bar rows:

4 x 12

Incline band flyes:

50 reps (rest paused)

Core work:

150 reps



Cardio for the day!!!!

10 minute circuit consisting of:

10 sledge hammer strikes to a tire
60yd sprint
5 depth jumps



Felt great today, working on my bench setup and staying tighter throughout the entire lift has made a noticeable difference. My order from elitefts came in yesterday I took advantage of their 45% off wraps deal and got 3 pairs  of knee wraps and a pair of their best wrist wraps for 68 bucks. I now have a total of 4 pairs of knee wraps ranging from intermediate to the higher levels of advanced, so basically I can graduate my way up over the months and years and have a variety for the sets when I need casting and or rebound.

Heavy deadlift day tomorrow, don't know how well this will pan out with my left rib cage still tender however I plan on getting through the day even if I have to go lighter on the weights!!!!

Rep squat day 6-16-14


Squat:

400 x 6 (PR)
420 x 4 (PR, with a rep left in the tank)

Reverse band squat/using light bands:

445 - 2 x 2

Pause squat (pausing 2-3 seconds in the hole):

280 x 8
300 x 5

High rep squat:

280 x 20

Lunges:

2 x 20yds

Core work:

150 reps



Today was good all around, my training partner had to squat last night due to his schedule. Watched him nail 2 lifetime PR's so I used that as motivation for myself today. Left rib cage is a bit tender due to the belt rubbing hardcore as I was ratcheting it up for squats, nothing major probably be tender for a couple days though!


Vids are 400 x 6 and 420 x 4

https://www.youtube.com/watch?v=MSj3HOTOikk

https://www.youtube.com/watch?v=DbH0nFryF80

Friday prowler session!!!!


10 x 30yds - using high bars

10 x 30yds- using low bars

10 x 30yds - backwards sled drag


doesn't sound like much but if anyone has used a prowler these things will kick you butt and quick!!!!


afterwards did a couple jump tests on the rim at the park, rim is only 9'9" but postworkout and jumping off blacktop for the first time in years I got my wrist at the rim. nothing spectacular but decent considering I'm in the middle of training and not an exact 100%. may try to get a vid up of that jump later on tonight.


Rep squat day tomorrow!!!

Do you purposefully keep the belt that high? I've read about keeping the belt that high for deadlifts somewhere, but I forgot where. Maybe it was in a video by babyslayer or something.

Typically I do, I center the belt on the mid abdominals where the top of my belt is just below my sternum. I feel this gives me maximum support with my deadlift technique as it locks in the lower portion of my T-spine and a good portion of the L-spine. Naturally though belt position will vary from individual based on technique and what the user is most comfortable with. Sometimes the small changes such as belt positioning and stance can make a difference and in some cases lead to a small PR right away.


And I believe you are correct about George Leeman (babyslayer) and his belt positioning. Eric Lilliebridge also wears his belt high usually around the sternum area when he squats and deadlifts however I'm not man enough to have a tight 13mm belt on my sternum area. (actually cringing just thinking about that pressure lol.)

What benefits do you gain from the sledge hammer strikes on tyre, I have seen a lot of people do this and baseball whacks on heavy bags, any muscular benefits it power?

Man you have some beastly weight numbers the squat 60% 300lbs incredible, good job, 
hopefully when I get in the gym you can help me with mine

The sledge hammer strikes can build cardiovascular endurance, functional total body strength, grip and forearm strength, and gives great core activation as well. another benefit is that it improves your bodies capacity to work at intense levels for longer durations.


And thank you for the compliment, It means a lot!

And I'd be glad to help you in any way that I can. 

It's good when your 60% squat is 300 lbs

Thanks man! It's definitely been earned 

Crossfit workout from today!

8 rounds consisting of:

Deficit push ups x 10 (2 boxes side by side allows more ROM and gives a good stretch)
Rapid fire step ups x 20
Front squat into a push press x 8
Box jump to 26" box x 5
Upright rows x 10
Machine curls x 10
Leg raises x 10


Completed in 18:47, not terrible for getting back into the swing of things after a two week off period from crossfit.


Explosive squat day Monday.

Wouldn't it be more beneficial to do cleans and snatches instead of "speed deadlifts"?

In a speed deadlift, you can do it faster. In a clean or a snatch, you must do it faster.

The speed deadlift is more or so just being "sport specific" for powerlifting, however you are most definitely correct on a power clean/snatch having carry over into deadlifting. Klokov is a prime example of that (granted he is a freak of nature). On top of all his freak snatch and clean numbers the dude can pull 700+ like no ones business.

I do get some clean training on my crossfit/HIIT cardio days (which I will start back next week). However I have practically zero training when it comes to the snatch but I do realize its one of the best exercises around for explositivity. That's a movement I may consider implementing in the future when I expand the size of my home gym and start adding more equipment.