Adarq.org

BW: 82.7kg (!!)

not even a proper refeed but okay. interesting doms tho, i actually got oms in my right triceps straight away from the 5x5x70 push presses. But my whole upper back inc tarps and lats are sorea as well chest. so this is good news. want to have a best push press now .. it's sexy af

my ankle has been getting better from rest and dare i say, wobble board exercises i did on the weekend. i have a theory on this but lets see how it plays out over the next few weeks. imagine if i can dunk again pain free.. that would be so amazing

forgot to do weighted crunches yesterday, was hoping to grow some abz for when i get lean for vanity but it's not really a priority, my abs grow super fast whenever i do the crunches tho .

BS 5x130, 2Fx137.5, 6x110
Push Press 5x5x70(PR)
Back Xtn 3x11x40(PR)

BW: 81kg

Notes:
So sunday i binged and didnt train. Today im back on eating clean and i trained. FML. I imagine if i put all those calories from sunday into today? I might actually grow some gains. Oh well, im a disgrace. But on the plus side, i was starting to get pretty lean, i think sunday i weighed 80.7kg or something? I really did think i could end the year at an even 80.0kg. Now i dont know. We'll see i guess.

Fuck back extensuions though. Such a limited exercise, i tried putting 40kg on my back and getting into place but the position felt so unnatural and precarious and i only later realised why. cos you cant use your hands to grab the handle if shit goes wrong. and the whole idea of doing a row and holding the bar to the chest is terrible in practice though excellent in theory, just takes too much effort to hold 40kg in the back extension bench, leave alone do reps of back xtns. i used 2x20kg plates, i guess with my weight vest that gives a max loading of 50kg with the exercise, then im moving on to other stuff, prob barbell stuff

I cant figure out what happened to my erectors mass.. it's almost all but gone. it's not like my squat has suddenly disappeared, im still maintaining 130kg for reps etc. The only exercises that i havent been doing are weighted chinups and rdls .. cud they be the reason? shud really start doing them again if thats the case, i miss having bigger erectors, prob the only bodypart i had good development on. may be that i do less squatmornings these days too

Quote from: maxent on December 12, 2016, 10:10:27 pm

tried using a bar to load the back extension but it simply does not work, cant hold it in place .. sad, really was falling in love with this exercise but it's limited in a big way by how to load it. oh well.

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hold plate to chest, hold barbell in row position, get better at holding the barbell on your back. lots of options.

thanks, im ok with holding plates, my largest one is 25kg and i used it sunday. i considered i could hold 2x20kgs since the 25kg is physically thicker but i havent tried it. not sure i could pull up 2 plates into position tbh. but ideally a bar type loading would be beft cos it wud be essentially infinitely loadable. til i tried it, and i pulled up 40kg to my chest while tryna keep my elbows out of the way b/c they will hit the handles otherwise, it's almost impossible. andrew suggested a curl bar but im not sure that will make any difference really not that ive tried it but i havent got one and i dont want to unless i know it will work

i have seen the pendlay guys use the barbell in squat position but they have spotters and i obviously havent got a way to get in and out of place with a bar on the back.

Havent logged the last 2 sessions i think, oh well nothing happened. Couldnt do shit but im going to try get back on track this week. Its been rough recovering lately .. but im starting to figure out a plan to get out of this funk for a lack of a better word.

Sunday
BS 4x130, 2x137.5 (LPR)
Weighted Hill Sprint 3x6
Back Xtn 3x12x35kg (but i lost count on the last set so i might have shorted a rep, will repeat)

BW: 81.5kg (LPR)

tried using a bar to load the back extension but it simply does not work, cant hold it in place .. sad, really was falling in love with this exercise but it's limited in a big way by how to load it. oh well.

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One thing which i'd like to be able to do is run the fast break well. Like leave the defender in the dust. im working on my sprints now so that shud help, in addition to getting my legs stronger and becoming fitter and in better shape. plus im not really eating enough to perform at 100% right now. Maybe if i fix my achilles, get myself into decent shape and PR my lifts/sprints and eat optimally for performance, i can run a decent fastbreak. #goals

Having said that, i dont think practicing sprints will carry over by themselves unless i actually practice running with a ball, im sure the mind body connection with a ball needs to be accounted for too

I went and got a doctors referral to get an ultrasound done on my achilles. He wrote plus or minus stereoid injection if i need it from the scan. anyone know much about them? do i have to stop training after getting one or how does it work. Hopefully i can get this sorted out tho, i want to start dunking again .. it's been a month since i last had one

BS 5x130
Bball final
BP 2x90(PR), 1x92.5(PR by mistake lol), 7x82.5(PR)

BW: 81.8kg i think

Notes:
Well that was heartbreaking.. we lost the finals by 1 basket in the last seconds of the game. and i was the reason. In bounds play near the half court, i look for someone to pass too but the two guys closest to me are stationary and wud have yielded a steal & fastbreak. Guy across the court was closer to the basket so he was saferb/c we cud get 3-4 defenders on him on a turnover. but he too just stood there instead of cutting straight for a layup connect. I went for him crosscourt, he got the ball stolen or inteceprted and they got a layup .. we lose. motherfucks have zero bball iq, im sad.