Adarq.org

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.

23 March 2017

Bodyweight@session : ???
Soreness : chest, lats, quads, calves, glutes
Injuries/aches : none

1½ hours full court basketball.
It's been 6 weeks off the hard wood. All things considered, endurance not bad at all, not good either of course. Vert, i have no clue, i didn't even want to try, i was seeing the other guys jump and it looked too violent/painful to even try, lol. Next day = wrecked, crazy soreness allover the place haha.

Yeah, i would say it goes the other way around, imagine if TFB people had the NBA ( or NFL or T&F , whatever high level pro ) training/nutrition/recovery infrastructure, VJ oriented. 60'' would happen!
The same with those elites of the NFL/NBA, those guys that record 40+ in the combines, if they never worked on skills/endurance but just vert, they would also reach there.
It is the same thing. Pick elite jumping genetics and apply professional dedicated training. You would see people jumping insane high.
Like clearing 8'...
Oh wait...

<a href="http://www.youtube.com/watch?v=IclEQA48IOE" target="_blank">http://www.youtube.com/watch?v=IclEQA48IOE</a>

Split 2 , best pace is slower than average moving pace, BUUUUUGGGGGG!!! 

lol, nah, i don't even know what exactly heartburn is. Can't say if it is serious or not. Didn't even google it either.
I just somehow thought it was not humor, that you were really worried and that it was serious and you knew, yet you sat and waited, that's why it sounded crazy.

Edit:
Ok googled it, i understand what it is now, lol, ive had it too a few times. We call it 'burner'
From what i read, the cases that it is related to serious heart stuff are around 0.6%.

16 March 2017

Bodyweight@session : ~85,25kg
Soreness : quads calves chest lats, very light
Injuries/aches : none

RDL:
8@85kg
8@85kg
8@85kg ( +1 rep )
-Meh, hook grip not working. Still uncomfortable and i don't see much improvement either. Might go back to mixed and save hook for low-rep-high-weight indeed.
Or get straps, but i kinda like how grip gets stronger without them. My personal 'strap usage limit' is around 110kg for reps, i'll wait to get back there and then see.

SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand
12@16kg each hand
12@16kg each hand
-Easy, should have used 18s.

BICEPS Z-BAR CURL:
12@30kg
12@30kg ( +1 rep )
10@30kg ( +1 rep )
-Strong

TRICEPS PUSH DOWN:
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
-Strong

DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand

SLANT BENCH LEG RAISES:
15@BW
15@BW
15@BW

14 March 2017

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

ATG PAUSED SQUAT:
8@70kg
8@70kg ( +1 rep )
8@70kg ( +2 reps )
-Season best! Also i dare to call it volume-weight all time , best performance ever is 3x5@90 with a little ROM compromise to stay in the cage, those were legit ATG outside the cage.

BENCH PRESS:
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
-Nice. Season best! Next time switching to 3x5 heavier + 15-20RM finisher.

DEAD-HANG PULLUPS:
6@BW+5kg ( +5 kg ) , ( -4 reps )
5@BW+5kg ( +5 kg ) , ( -2 reps )
5@BW+5kg ( +5 kg ) , ( -2 reps )
10@BW ( +2 reps ) , ties 
-Welcome back weighted pullups. Delighted at PR tie for unweighted at the end.

PAUSED STANDING CALF RAISE MACHINE:
15@BW+65kg
15@BW+65kg ( +2 reps )
13@BW+65kg ( +1 rep )

Great progress everywhere lately, loving it.

11 March 2017

Bodyweight@session : ~84,75kg
Soreness : none
Injuries/aches : none

RDL:
8@85kg ( +5 kg )
8@85kg ( +2,5 kg )
7@85kg
-Hook grip going better but still not there, thumb is still too much stressed. I will stay at this load until i adopt perfectly, then advance.

DIPS:
10@BW ( +1 rep )
10@BW ( +1 rep )
9@BW ( +1 rep )
-Very strong.

DEAD HANG CHINUPS:
10@BW ( +1 rep ) , ties 
9@BW ( +1 rep )
8@BW ( +1 rep )
-This is also 3-set-total-reps  , very strong.

PAUSED SEATED CALF RAISE MACHINE:
15@65kg ( +5 kg )
14@65kg ( +5 kg ) , ( -1 rep )
13@65kg ( +5 kg ) , ( -2 reps )
-Strong, reached limit strength.

SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW

Another good day!