Adarq.org

BW = ??? but low, spent Saturday puking and not eating very much
SORENESS = none
ACHES/INJURIES = none
FATIGUE = mild
DIET = better than Saturday but not enough food before workout, got hungry as I started lifting

session 3 : power

- warmup

- sprint warmup

- sprints : 10-20 yards - to fire up
x2@80%, x3@90-95%

- jumps : 3 step
x4@80%, x12 @95% == total shit with one or two exceptions, approach was horrendous, wtf

-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
10,10,10,10 == running out of steam after about 8

- Pogos: 4 x 5 MAX EFFORT
moving forward too much

- REA squat : 4 x 3 (40%)
125,125,125,125 == second and fourth sets were the best I've done of these

- C1: MSEM squat: 1 x 6 (~80%)
260,260

- C1: jump squat : 2 x 2 (30%)
95,95,95,95

- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)

- lunge : 3 x 3
it wouldn't be an LBSS workout (TM) if i didn't forget something

- core
TTB 3x10

- stretch

HAHAHA! xD

what's up with your diet??? You know it but you don't really apply it, right?

Just like the doctor from my village... he is fat and horribly out of shape, but he's a nutritionist and sports doctor, lol!

How is Alan Aragon's research review lately? I wanted to subscribe to it, but Paypal wants a credit card (don't have one) and i can't afford to pay one year in advance atm

Quote from: DamienZ on March 13, 2011, 05:15:50 pm

whey-shakes

got some from CVS for 14 bucks and it has about 16 scoops worth 25grams each...better than GNC imo

dno what cvs or gnc is, but it sounds expensive. check out some stores where you can buy in bulk, like trueprotein (i think) or myprotein for europe

Post-workout: 650ml whole milk, 30g natural whey, 50g instant choco

Pre-workout: imho, pre-workout starts after the last trainings PWO, so eat enough food and you wont need any special supplement or food pre-workout.

hey brah! those warmup sets were soooo fokin fast!!!
congrats on 765

you think to much!

think less, do more!

I don't know what your squat was 2 years ago, but if you trained mostly for strength the last 2 years and your max squat is only 140kg something seems to be wrong.

Why don't you try Smolov Jr for 3 weeks? I'm not saying that Smolov Jr is the answer to everything, but it might teach you what high volume+intensity really means and if not you only "lose" 3 weeks.
I don't see how you could benefit from MSEM that you currently do. The weight just seems too low for you - you're using 130kg which you used for a triple months ago!

I think Smolov Jr and getting your squat up to 150-160kg and after that doing some high intensity MSEM while doing plyos and speed work might work pretty good!

WTF???

*i made that*