Adarq.org

  From a quick look I would try keeping your 3 x 5 on one day, and then moving your higher rep sets to the rdl day.  This will allow you to use more weight on your rep day and give more frequent practice with the squat.  There are many different ways you can go here, this is only a simple change while keeping the same set/rep scheme.

  Why are you guys encouraging him to do supra max single work every session?

I hear you! So it should be like :
-Always stay at same load and try to get more reps if i got less than 18 reps last time.
-Go by feel if i got 18 to 25 reps last time.
-Always up the poundage if i got 25 or more reps last time.
Sounds more AREG that way, thanks Lance  !

exactly. 

So what would be a good example of a chin-up with roughly equal bicep and lat stimulation? A wider grip? I like the chin-up bc I can feel my lower abs contract really hard transitioning from down to up. Would pull-ups or chin-ups on rings be roughly equal in muscle stimulation?

 Grip doesnt matter as much as how you pull.  Try touching your elbows together behind your back.  Next bring your wrist to your shoulder.  The more your pull/chin is like the first one, the more "back" youre going to target.  The closer it is to the second one, the more bicep.

Lance, maybe you already answered this but I couldn't find it on adarq.org. I noticed the single leg bounds your girlfriend performed, and noticed she performed them on concrete. Does she do this all the time? How do you feel about performing single leg bounds on concrete? The reason I'm asking because I don't have an area where I can perform bounds other than conc rete ground. Since I'm from europe, it's raining here all the time so grass is no good...

nah that was just for the video, any notable volume of bounds were done on grass most of the time.  If youre doing a lower volume of it you can get away with it, just make sure to do things like heel walks regularly to help prevent shin splints etc.

New RDL form check. Still at 80kg, trying to implement all cues ( glutes fired forward at start, feel glutes through all movement, slow down eccentric, knee bend from beginning to end , pull bar to hip crease ):

<a href="http://www.youtube.com/watch?v=ldfE0SGGvxU" target="_blank">http://www.youtube.com/watch?v=ldfE0SGGvxU</a>

Feedback?

Looks good vag, just make sure to stay on the heels the whole time.  You have a little forward rock there in a few reps where you get kicked onto the forefoot a little, causing you to lose a little tightness.  Easy to fix though, and you are driving from the glutes MUCH better there.

odd seeing blake act like that, hes usually such a calm, easy going fella....



<a href="http://www.youtube.com/watch?v=zo5nRPC6uw8" target="_blank">http://www.youtube.com/watch?v=zo5nRPC6uw8</a>


(jg is a nice easy going dude btw, playing hard to hopefully get picked up overseas/nbdl, hence the "aggressive defense" that blake takes so personally.

edit:



I am embarrassed about this film circulating of me negatively on YouTube. This was an incident that I wasn't proud of that happened. I am sorry it happened at all, for all the University of Maryland fans and Community. I was simply defending myself in the heat of competition at the age of 18.

John Gilchrist

jgovereasy 1 year ago

 Right, that was a random number for the total.  Up or down, depending on what your focus is, however, a nice thing about using that method is you tend to wave rep ranges naturally without much thought.

 When you first start you might hit ~13 total (max S focused rr).  Over the next 3 workouts, now youre up to 26 (more of a hypertrophy focused range).  Then on your 4th session you up the poundage and go back down to 10 or so reps.  You can continue this way for a LONG period of time pushing progress.

 Its nice when you look at your log and see for example, last session you squatted 300 for 25 total reps in 3 sets.  Today you definitely dont feel up to 26 or more reps, so you put on 305, and the numbers start over, while still progressing POUNDAGE on the bar.  Whatever number you hit that day is now your new marker to improve.  Its kind of like a built in deload/ a-reg system.