Adarq.org

I probably easily outscore all of you in bad posture. Kyphotic , head forward, awkward body ( very long arms/legs/neck , small torso, big head ) , sitting all day in front of a computer for 15 years now. I have never done anything to fix it, just learned to live with it. FWIW, i think that developing a big(-ish) back kinda helped, makes me want to not have it rounded with some sort of not-making-sense way, so i have noticed the last couple of years i naturally tend to be straighter. Will be watching this thread closely...

So um, if you had to add 40kg to your paused squat workset, how wud you do it? Asking for a friend.. haha.

Easy answer:
http://www.adarq.org/progress-journals-experimental-routines/kingfish/

And that is not playing smartass, kingfish has shown how extremely simple it is to do it. No rocket science at all.
-Eat too make gains. Not cutting, not bulking, not re-compositioning... just fueling the machine you want to make work good.
-Get a shitload of protein and creatin in your body daily.
-Squat volumes. KF didn't wake up one morning with a 475lbs paused squat. He got it up there with 5x8 if i remember well. And those 8s were not really eights, they looked more like 8x1 clusters.
-Repeat with inhuman motivation and dedication till kingdom comes.
-Kingdom does come.

18 April 2017

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none

ATG PAUSED SQUAT:
4@85kg ( +1 rep ) , season best!
8@70kg ( +1 rep ) , season best!
8@70kg ( +1 rep ) , season best!
-Got it, no missed reps at top set which was exactly equat to BW, win!
Did 8s instead of 7s at the other sets , just because i could.

BENCH PRESS:
5@72,5kg ( +2,5 kg )
4@72,5kg ( +2,5 kg ) , ( -1 rep )
4@72,5kg ( +2,5 kg ) , ( -1 rep )
15@57,5kg ( +2,5 kg ) , ( -3 reps ) , ties
-Also, all time 3xF  , previous was 4-4-4@72,5.
Awesomeness!

DEAD-HANG PULLUPS:
8@BW+5kg ties
7@BW+5kg ( +1 rep )
6@BW+5kg
10@BW ( +1 rep ) , ties 
-Also, weighted 3-sets-total-reps 

PAUSED STANDING CALF RAISE MACHINE:
15@BW+70kg
15@BW+70kg
15@BW+70kg ( +3 reps )
-Season best. Probably  for paused.

Guess those 4 Easter days of good rest and food made some possitive impact, lol, i'll take it!

Yes, 36'' vert is impressive on it's own, at your height and reach it gets... scary. Congratulations and keep it up!!! 

11 April 2017

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none

ATG PAUSED SQUAT:
3@85kg ( +2,5 kg) , ( -1 rep )
7@70kg
7@70kg
-Ah, missed the count, wanted to redo last time weights and i thought it was 85. That explains why it felt so hard and why i missed a rep. 7s were strong again.

BENCH PRESS:
5@70kg
5@70kg ( +1 rep )
5@70kg ( +1 rep )
18@55kg ( 1 rep ) , all time
-Ties 3x5 Was very solid too, most probably better than the PR it tied.

DEAD-HANG PULLUPS:
8@BW+5kg ( +1 rep )
6@BW+5kg
6@BW+5kg
9@BW ( +1 rep )
-Great.

PAUSED STANDING CALF RAISE MACHINE:
15@BW+70kg ( +5 kg )
15@BW+70kg ( +5 kg )
12@BW+70kg ( +5 kg ) , ( -3 reps )
-Stronger than expected. Still run out of gas at last set.

Got yet another work&life attack. It's gonna get worse too , April doesn't look optimistic training-wise.
However, performance was awesome, looks like the 1 week break worked more as needed rest than as de-training. Great!

6 April 2017

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1½ hours full court basketball.
Rather mediocre endurance and vert. Good to very good physical game/strength. Extremely tiring overall.

1 April 2017

Bodyweight@session : ~85,25kg
Soreness : none
Injuries/aches : none

SQUAT:
10@25kg ( +2,5 kg )
7@45kg ( +2,5 kg )
5@65kg ( +2,5 kg )
3@75kg ( +2,5 kg )
3@85kg ( +2,5 kg )
3@95kg ( +2,5 kg ) , season best!
18@65kg ( +2,5 kg ) , high rep season best!
-Awesomeness!

DIPS:
8@BW+5kg ( +1 rep )
8@BW+5kg ( +1 rep )
7@BW+5kg
11@BW  ( +1 rep )
-Very good, probably PR-ish as a total for weighted but too bored to check.

DEAD HANG CHINUPS:
8@BW+5kg ( +1 rep )
7@BW+5kg ( +1 rep )
6@BW+5kg
8@BW
-Frustrated that i barely got 8@BW while i did 8 weighted in my first set. Still this has to be PR-ish total too so can't complain.

PAUSED SEATED CALF RAISE MACHINE:
15@70kg
15@70kg ( +2 reps )
12@70kg
-Good.

Feeling strong lately, like back on the train for good, love it.

28 March 2017

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

ATG PAUSED SQUAT:
4@80kg ( +5 kg)
7@70kg
7@70kg
-Again, top set was 'easier' than back-off ones. Interesting. Very happy with the 80kg, this is going good!

BENCH PRESS:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
18@52,5kg ( +2,5 kg )  , ( -2 reps )
-Awesome.

DEAD-HANG PULLUPS:
7@BW+5kg ( +1 rep )
6@BW+5kg
6@BW+5kg ( +1 rep )
8@BW ( -1 rep )
-Strong weighted, weak BW dropset.

PAUSED STANDING CALF RAISE MACHINE:
15@BW+65kg
15@BW+65kg
14@BW+65kg
-Limit strength here, very hard to progress.

Great day.