Adarq.org

Quote from: adarqui on November 13, 2012, 04:45:02 am

Quote from: seifullaah73 on November 12, 2012, 12:15:51 pm

I though the 20 repper for 75% of rm wasn't that tough until i found i was not going fully parallel.

So what do you suggest i do, should i do start back at the beginning but with more depth, or; since i tried to go more deeper than i usually did it was quite a struggle, was not stuck in between, got up, which was about parallel but my hip crease didn't line with my knees so that was maybe a failure, should i stick at the same weight but focus on deepness? or the idea i was thinking of doing is do a progressive set where each set i start from light and go as deep as i should and each set increase weight until i get to my weight and i must hit at least 6 reps if i don't reach my reps stick with that weight for next workout and try to get the reps and increase weight.

ya it shouldn't be "not hard" that's for sure.. you should use the depth that you normally use on squat.. so if you normally use half (which u dont), then you'd half the 20's.. otherwise, you'd have to figure out your half and deep in order to go deep with normal reps and half with 20's..

so ya just drop the weight a bit and hit the 20 with your normal depth and ~12RM or so..

it should only take you one session to figure out what you should use for the initial 20... start with that ~12rm.

Quote

also is it considered parallel when you feel a stretch on your hip flexors and you see that your gluteus goes below your knees?

well people are going to feel a stretch in hip flexors at different points in the depth, but glutes below knees would be below parallel.

Quote

you can check out my journal where i have made a detailed description of my situation.

peace

ya i did, your finger-ascii looks painful.. heal up

peace man

Sorry, it looks like i didn't explain myself well, the squats i normally do, i found out that they were not parallel as shown in the picture on my journal, my 20 reps squats are the same depth as my normal squats, but i don't think any of my squats i was doing parallel. So the question was should i carry on squatting at the depth i am going at or if i want to squat more parallel and going deeper with the current would be heavy, what should i do if i wanted to squat parallel, should start very light and fix my depth and move up again because as i tried to go deeper with the current weight it was very difficult but managed to get 6 reps but some of them i accidentally went on to my toes and after my low back is killing.

ahh..

ya i would 'start over', but there's no need to take your time doing so.. next session just work up using 5's and once you find your '5RM', base everything off of that number.. immediately following that 5rm, re-calc your numbers and hit your 3x10 etc or whatever you want to do.. make sure it's a really good form 5RM though, don't count it as 5RM if you're shifting to your toes/getting ugly with it.

it should only take 1 session to find your new numbers.

ya you don't want to shift way onto your toes or break form significantly, that 6 rep set you did was too heavy..

how's your back doing now?

The ascii picture i showed of my finger, the way the nail is bent over my finger, that is like that permanent when it got cut in the door. so doing deadlift where your nails are trying to hold the weight instead of the finger is painful and this finger slips and i am left deadlifting with 3 fingers and a thumb.

how can you tell if you are going parallel, if you are unable to use a mirror as help. I want to achieve the best depth possible to get maximum benefits out of the squat.

thanks
peace

you can put some kind of object at a certain height off the ground, in front of you, and use that to judge.. ie, as you're going down, if you become face level with this object, you will know for sure you are around parallel or below.. could be a marking on a wall, tree, hole in the bar on a rack, etc.. other than that, you just have to use good judgement and base it on feel.. you should definitely know if you're going below parallel or not, it's a way different feel once the hips break passed parallel.

peace man

Hickson posted this:
<a href="http://www.youtube.com/watch?v=VVhvy6T8dIA" target="_blank">http://www.youtube.com/watch?v=VVhvy6T8dIA</a>


LMAO , somewhere in the comments:

Quote

Damn, I gotta get on this 1/4 gram of protein per lb BW diet too!
bchia 2 days ago 22

what?
a 200 lbs man should take 50 gram of protein per day?
Are you crazy?
Linus Nilsson in reply to bchia 2 days ago

he ment 1/4 cc of dbol per body pound
MegaHeavylifter in reply to bchia 2 days ago

damn..

checked his chan out, this is a really cool vid..

<a href="http://www.youtube.com/watch?v=zHsh2G-SPRU" target="_blank">http://www.youtube.com/watch?v=zHsh2G-SPRU</a>

lmao the end is nice too, little rant on 'form' ;f

I though the 20 repper for 75% of rm wasn't that tough until i found i was not going fully parallel.

So what do you suggest i do, should i do start back at the beginning but with more depth, or; since i tried to go more deeper than i usually did it was quite a struggle, was not stuck in between, got up, which was about parallel but my hip crease didn't line with my knees so that was maybe a failure, should i stick at the same weight but focus on deepness? or the idea i was thinking of doing is do a progressive set where each set i start from light and go as deep as i should and each set increase weight until i get to my weight and i must hit at least 6 reps if i don't reach my reps stick with that weight for next workout and try to get the reps and increase weight.

ya it shouldn't be "not hard" that's for sure.. you should use the depth that you normally use on squat.. so if you normally use half (which u dont), then you'd half the 20's.. otherwise, you'd have to figure out your half and deep in order to go deep with normal reps and half with 20's..

so ya just drop the weight a bit and hit the 20 with your normal depth and ~12RM or so..

it should only take you one session to figure out what you should use for the initial 20... start with that ~12rm.

also is it considered parallel when you feel a stretch on your hip flexors and you see that your gluteus goes below your knees?

well people are going to feel a stretch in hip flexors at different points in the depth, but glutes below knees would be below parallel.

you can check out my journal where i have made a detailed description of my situation.

peace

ya i did, your finger-ascii looks painful.. heal up

peace man

^ nasty

<a href="http://www.youtube.com/watch?v=Mzi4_qI8ImM" target="_blank">http://www.youtube.com/watch?v=Mzi4_qI8ImM</a>

12 November 2012

Bodyweight@session : ~196,25
Soreness : none
Injuries/aches : none?

Lance's 3-set-progress template  - workout #5

SQUATS:
7@132lbs
5@132lbs
5@132lbs
Total : 17 reps.
-Back to squatting after 2 weeks off for quad recovery. Also first session ever in lifting shoes. 

nice!

Went good , although fatigue/detraining caught up with me after first set.No quad bugging at all.

even nicer!

Squatting in lifting shoes is awesome, achieving good depth easy. Felt weird to go so deep ( for my standards ) though , was getting on toes, WTF!

BENCH PRESS:
7@143 lbs ( +2 reps )
6@143 lbs ( same )
6@143 lbs ( same )
Total : 19 ( +2 reps )
-Very strong for my standards.

SEATED CHEST SUPPORTED MACHINE ROWS:
7@154 lbs ( +2 reps )
6@154 lbs
6@154 lbs ( +1 rep )
Total : 19 ( +3 reps )
-Very strong here too.

Long lower body stretching.

Comments:
Now weight is dropping too fast but i'm gonna wait for the whole week to pass before i readjust. Will be very happy if i up 200kcals because that 1500 is a real pain , LOL.
Also curious to see how quad will react tomorrow. Cross your fingers that it stays healthy everyone, it's been too long!

ya it is a world of difference lifting in oly shoes.

pC

Quote from: adarqui on November 10, 2012, 08:53:21 pm

Quote from: hyperdunk1 on November 10, 2012, 05:41:11 pm

My diet is very rich in protein and good fats, and carbs post workout.  I definitely eat very good.  Lots of seafood, chicken and steak.  However, my body doesn't seem to like to burn all this fat I have around the belly, chest, and mid body.  My legs are starting to look like olympic lifters, but I have so much fat stored up in upper body.

The problem is, the second I start to eat on a calorie deficit, my strength goes down.  For example, I was able to do 5 x 255 x 3 full paused 2 sec squats.  Then, I lost 3 lb in a week, and I could barely do 1 set of that now... on the 2nd set or 3rd set, I'd fail at rep 4 or 5 and get pinned.

i had the same issue.. what i had to do was:

1) eat high protein + moderate./high fat + low carb throughout most of the week <-- increased egg intake, ~2 cheat days
2) increase my low intensity cardio (long walks (1-2hr) etc)
3) reduce overall workload in weight room -> shorter workouts (1 or more workouts of ~30min or less)
4) minimize milk intake
5) don't perform intense cardio

regardless tho, sometimes it is better to just deal with the fat and add lots of real muscle.. much easier to strip fat off once you add alot of muscle.. but that approach obviously isnt going to work too great if you're in a need of high performance right now.

peace

5) don't perform intense cardio -- that would include intense bball games right?

well 3+ games of intense bball would be ya.. one ~15 min game isn't that much of a prob.. but im just talking about really focusing on body composition to reduce body fat & maintain lean mass... high intensity cardio for significant duration is going to make you want to EAT and it's going to tap into recovery..

also what did you mean by your last sentence, that the approach won't work too great if i'm in need of high performance?  Do you mean that it is hard to perform on the bball court or weight room?

thanks mane

i meant, if you're 'in season' or performance is an important issue, stuffing your face with disregard is obviously a problem.. if that doesn't pertain to you, then by all means, try and really focus on strength/muscle gain in the hips/legs and don't worry too much about the fat, as long as you're still eating clean... as you gain more muscle, when it comes time to try and focus on leaning out, it'll be much easier to get lean now that you have a higher resting metabolic rate (due to lean mass increase etc).

pC

really quick workout, it was decent tho


11/10/2012

bw = 187 (nice)
soreness = chest/shoulders
aches/injuries = null
fatigue = high



1: single arm DB bench: 70 lb @ (R=16,L=12), 80 lb @ (R=8,L=5)

S2: ssbar squat: 165 x 10, 215 x 10
S2: single arm db row: 100 lb @ 8

3: single arm db curl: 40 lb @ 8


really tired... glad i was able to hit those numbers.. might rest tomorrow.

peAcE!$!@

nice workout considering my fatigue, pr'd db ohp.



11/09/2012

bw = ?
soreness = null
aches/injuries = null
fatigue = high



SESSION:

S1: Neutral grip pullups: BW @ 4 x F (~8-10 each set)
S1: single arm DB overhead press: 50 lb @ (R=22, L=13), (R=23, L=12), ... forgot, (R=forgot, L=15)

 

nice.