Adarq.org

26 August 2016

Bodyweight@session : ~83,5kg
Soreness : low back, hamstrings, abs, arms, traps
Injuries/aches : none

HALF SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
5@90kg
5@100kg
-Yup, those are made for me. Extremely explosive, concentric around half a second. 100kg was light for legs but cns and back were a little shocked.

DIPS:
6@BW
6@BW
6@BW
6@BW
6@BW
-Nice.

'CHINUP GRIP' LAT PULLDOWN:
6@120lbs
6@130lbs
6@140lbs
6@150lbs
6@160lbs
6@170lbs
Nice.

I was planning to bring partials back this season, this article sealed the deal. Serves my body metrics so much better ( ~40'' legs , ~18'' torso ). Not as the main exercise of course, but instead of alternating reps on full squats i'll be alternating fulls with partials. That's the plan that got me to my peak condition ever anyway. I just got too squat-headed somewhere along the way and developed a wrong* mentality, bringing my depth lower and lower, now i don't even want to do parallel squats, only ATG. smh

*apparently wrong for me. Different strokes for different folks. I have been squatting religiously for 7-8 years now and i can't even get to 1.5*BW. Best I've ever done is a barely below parallel slow ugly 120kg squat, once. At the same time, whenever i get into partials i am able to get to extremely fast ( <1s concentric ) 90 degree squats with 140-150kg for sets of 5. Get the damn clue!!!

About medal table normalization:

http://www.telegraph.co.uk/olympics/2016/08/21/rio-2016-alternate-medal-table-how-countries-rank-when-we-adjust/

20 days is awesome, where are you going?

Sorry for belayed reply. I was all around Greece, couple of seaside mainland places and couple of islands. It is too easy for us in the summer here and it is too good to consider going somewhere else, everything is reachable with a very cheap 30 minutes flight and even if you are not up to that there is always an awesome beach withing 1-2 hours drive, wherever you live.

Aaaaand, i'm back. No training at all those days, except from an extreme ( for my standards ) amount of walking the last 10 days at the islands ( mobile says 4-5 km per day ).

As we say here when coming back from holidays 'may we have a good winter'.

^Thanks, yup, nice way to wrap it up.

30 July2016

Bodyweight@session : ~84,5kg
Soreness : dead legs, still sore traps
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #12
Gym day #3


ATG SQUAT:
10@20kg
10@30kg
10@40kg
10@50kg
8@60kg
5@70kg
3@80kg
15@50kg
-Legs tight AF from jumping. ~30 jumps on concrete 12 hours before squatting = awesome planning, haha
Last training day so didn't care about intensity, only volume. Went good. Every rep was painful but went through it anyway. Couldn't walk for ~5 mins after the 15 reps final set, lol.

BENCH PRESS:
10@50kg
10@50kg
9@50kg
8@50kg
-Volume here too. 90s breaks. Burn.

V-GRIP LAT PULLDOWN:
10@120lbs
10@130lbs
10@140lbs
9@150lbs
-Same with bench.

28 July2016

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

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #12
Gym day #2


HANG POWER CLEAN:
5@20kg
4@30kg
3@40kg
2@50kg
1@60kg
0@70kg
0@70kg
0@70kg
2@60kg
3@55kg
5@50kg
-Dammit, soooo close to get a lifetime PR @70kg. Bar was lighter than ever, was getting it high enough, but kept failing to duck under it to catch.
Was ( always am at PR attempts ) inhibited by the fact that i can't fail ( normal gym ), definitely had it in a platform.

SEATED NEUTRAL GRIP DB OHP:
10@14kg each hand
10@14kg each hand
10@14kg each hand
10@14kg each hand

BICEPS Z-BAR CURLS:
10@25kg
10@25kg
10@25kg
10@25kg

TRICEPS PUSH DOWNS:
10@120lbs
10@120lbs
10@120lbs
10@120lbs

ooo nice. drop-step 29", sounds like you'll be back to hitting 30's on your 2-3 steps DLRVJ's fairly soon.

Thanks! No time though, leaving for summer vacation next week, haha.

these sound like fun sessions.

I am enjoying running pretty much indeed. Not distance running, i hate it, a mile is the most i can run getting some enjoyment out of. But the sprints, i love them.

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26 July2016

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

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #12
Gym day #1


ATG SQUAT:
4@85kg ( +2,5 kg )
7@70kg
7@70kg
-Legs toasted from running and jumping. Still progressed, good.

BENCH PRESS:
5@65kg ( +2,5 kg )
5@65kg
5@65kg
18@50kg ( +1 rep )
-Very strong.

DEAD HANG PULLUPS:
8@BW
7@BW ( +1 rep )
6@BW
LAT PULLDOWN: 19@140lbs ( +1 rep )
-Strong.

The jumps look like 10'10'' to me, if our hand size is the same ( 8'' ).