Adarq.org

BW: 82.5kg

backs a bit stiff, right vmo, left hamstring are sore. i took a hit to the hamstring in tuesdays game. what its worth, look leaner but scale hasnt registered yet, hopefully by end of week

---

BS 3x2x140
Push Press 6x70(PR), 7x70(PR)
Bball game

---

injury on the 62.5kg push press warmup .. neck/cervical spine area .. yikes. sad

---

eats 4/12
1330 - wholmeal bun, 165g beef, slice swiss cheese, shake
1530 - periworkout gatorade (30g)
2300 - burger as before, 4 chipolatas, shake
done

a coupla thoughts

1. eat for the body you want, not the one you have

2. 110kg warmups now feel how 70kg warmups used to feel. or how 100kg warmups felt when i was a bigger and fatter and stronger me

i may bump my warmup slightly, maybe to 115kg once im using 140kg worksets, not now tho. i feel like that's the way forward. what i can normalise as a regular warmup that i do every squat session is prob an important part as any acute PRs one sets. Maybe more.  I imagine that when im using 150-170kg worksets for volume then 140kg will feel the way 110kg feels now.

Pretty sure the body wont waste nutrients like that! Any food energy source is good energy regardless of whether it's coming from amino acids or lipids, it will find a use for it. If my overall caloric intake is below maintenance, i'm not wasting anything on a cal deficit.

Tbh theres only 3 variables to manipulate, fat grams, protein grams and carb grams. im keeping fat low (~50g) so that leaves carbs and protein, i can manipulate carbs to facilitate protein sparing (more carbs you eat, better nitrogen balance etc) but protein needs go up cos a)training and b)protein requirements when on a deficit. Like i said, it's temporary, i can't stand eating roast chicken and normally dont bother with beef, so im not gna be able to maintain this forever even if i wanted to (and i dont).

2/10

eats

1000 - 300mL r.f milk, 60g whey, 165g beef, wholemeal bread bun
1500 - peri workout gatorade (250mL)
1900 - peri workout gatorade (600mL) & 30g whey
2200 - 2 chicken breasts, 60g whey, 300mL rf milk, 1 large turkish bread thing, 4 beef chipolotas, 1 cup rice & rajman beans

done, so clean eating. had to forcefeed that 2200 meal, didnt really feel hungry, games always have that effect. tbh logging doesnt help me be compliance, the causality is the other way around, when im dialed in nutritionally, im more likely to log food, it doesn't really flow the opposite way. still i'll keep doing it for the 10 days.

Game good, won, played well, had a dunk opp but got swarmed by defenders fouling me i complained it was dirty but mostly because it could have been that much elusive First Game Dunk. Hit both fts tho, while saing i didnt want them, lol. Dunked suprisingly ok as well given my torched erectors. I think i can break 36" this week cause since im offline on the squats til my lower back is back, it will allow some fatigue to dissipitate, giving a chance to test a peaky jump. Ankle by the way is ok

Thanks mate. 6x130 -> 1x150 sounds about right! My training max (last wk's) was 142.5kg - however i did a triple with 137.5kg just prior to that attempt. It may be closer to 150kg sure, i just haven't got the practice with 'heavier' weight to test a real max .. also not really important cos im not a PL and i dont train to produce a competive 1rm. You're right that a single set of 6rm isn't worth much, but i can almost guarantee i get 6x6x130kg this sunday. I don't think that's materially much different from 4x6x130 (with one set that was +2.5), but i will be a bit stronger/bigger as well and i wont try the 132.5kg. If 6x6 goes through ok, it shud allow me to tackle 137.5kg for six sets of 5 the following sunday tho.

I do think my max will be in the range 160-170kg when im wrapped up with this cycle (130x6x6 and 137.5x6x5), within 2 weeks. Reluctant to project out further than 2 weeks. Let's see how it goes...


You guys have to trust me this is working .. my legs are thicker and meatier. tmr i will tackle 6x2x140kg which will equal my PR i set at the start of 2015 when i weighed 97kg. yikes.

BW: 83kg (LPR!)

Kinda pregnant tho so it will prob go back to 82kgs. Decent doms in erectors, i think that's new, i dont remember that for a while. Expect squat performance to go relative down then absolutely up once recovered, which will be cool.

---

New goals:
short terms: 6x6x137.5kg @ 80-82.5kg
mid term: 6x6x142.5kg @ 80-82.5kg
end-o-year: 6x6x150kg @ 80-85kg.

Not cutting, not gaining weight, just recomping from here.

BW: 82.8kg (yikes)

But skinfolds around my lb are kinda small so i dont mind are actually pretty huge lol. Prob just water. I drank a tonne of it yesterday.. not sure what's going on in my body. actually, i my have overdosed on zinc/magnesium the last 24hrs..

---

Feel vindicated switching away from saturday training, storms, etc. the run of horrible saturdays continues!

---

gonna get my recovery on in preparing for tmrs 6x6 squats. thinking of a light workout.. active reccovery, maybe go up to 70kg warmups? not sure and a single with 110kg? thats what i did last week and it seemed to 'work'. one day i will squat everyday too.. ha.

---