Adarq.org

20 July2016

Bodyweight@session : ~84.75kg
Soreness : calves still sore but much much less now. glutes, hamstrings, traps.
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #11
Gym day #1


HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@50kg
3@60kg , ties 2016 PR
-Felt better/easier than last time.

ATG SQUAT:
4@82,5kg ( +2,5 kg )
7@70kg
7@70kg
-Legs were pretty beat from yesterday's jumping. Still progressed a little, nice.

BENCH PRESS:
5@62,5kg
5@65kg ( +2,5 kg ) , 2016 PR
5@65kg ( +2,5 kg ) , 2016 PR
17@50kg
-Awesome. Wanted to redo 62,5 coz i upped last time but it was so light i upped again.

DEAD HANG PULLUPS:
8@BW , ties 2016 PR of last week.
6@BW
6@BW
LAT PULLDOWN: 18@140lbs ( +2 reps ) , 2016 PR
-Strong.

T0ddday, what's your view on this? Especially for bodies not optimal for deep squatting ( long legs , small torso )? My 90' squat ( half , quarter, whatever you wanna call it ) is and always has been something like 40-50% stronger than full squat, while it feels 100 times better ( no knee/back stress at all ).

19 July2016

Bodyweight@session : n/a
Soreness : calves still torched
Injuries/aches : none

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #11
Park day #1


15 minutes Dynamic warmup ( including 4x100m strides ).

10' RIM JUMPS:
SVJ : max ~23''
Dropstep : max ~27''
1-step DLRVJ : max ~28'
2-3 steps DLRVJ : max ~28''
-Slightly improved feeling at runups. Terrible performance again. I guess it doesn't help a lot that my calves are still fried, real pain at every dorsiflexion, semi-limping even at walking.
Also, i gotta re-measure this rim, i should be getting a couple of inches higher and it looks higher than 10' too.

16 July 2016

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

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #10
Gym day #2


PUSH PRESS:
Short on time, didn't do.

ATG SQUAT:
5@20kg
4@40kg
3@60kg
2@70kg
1@80kg
1@90kg ( extra set )
2@95kg ( +5 kg ) , ( -1 rep )
20@50kg
-Legs were beat from jumping. However performance was strong. Switched to max double instead of triple, that is how it was prescribed.
Top set was not ATG again, everything else was. Very happy to get 2 good reps @ 95kg . Bar gets lighter every time. Love it, progress, missed it!
Didn't do the MEBM finisher, felt it would be too much stress. Need to advance at the kingfish-manage-fatigue-scale. Gotta know when less is more.

DIPS:
8@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
PUSH-UPS to failure: 27 ( +2 reps ) , PR?
-Strong.

DEAD HANG CHINUPS:
8@BW ( +1 rep )
7@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROWS MACHINE: 18@45kg ( +5 kg ) , ( -2 reps )
-Strong

LEG PRESS CALF 'RAISES':
15@300lbs ( +3 reps )
14@300lbs ( +2 reps )
13@300lbs ( +1 rep )
-All sets with pause at both ends and repping to failure. Can't understand why i did this. 36 hours later ( now that i am logging ) i have serious  problems walking, lol.

WTF, is MJ reading us? Crazy timing, this came out yesterday:

https://www.yahoo.com/tv/olympic-legend-michael-johnson-guarantees-he-would-190358226.html

When asked, if he were given the chance to turn back the clock, who would win in a race between himself and Bolt, Johnson replied, “I win every day. Every time we line up, I win. Guaranteed.”

<a href="http://www.youtube.com/watch?v=AdGQ43smLoc" target="_blank">http://www.youtube.com/watch?v=AdGQ43smLoc</a>

12 July2016

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

T0DDDAY-BASED ALTERNATING GYM-TRACK SPLIT

Week #10
Gym day #1


HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@50kg
3@60kg ( +5 kg )  , 2016 
-Sweet.

ATG SQUAT:
4@80kg ( +5 kg )
7@70kg ( +10 kg )
7@70kg ( +10 kg )
-Nice. I am loving ATG squats.

BENCH PRESS:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
17@50kg ( +1 rep )
-Strong.

DEAD HANG PULLUPS:
8@BW ( +2 reps ) , 2016 
6@BW
6@BW
LAT PULLDOWN: 16@140lbs
-Strong.

LEG PRESS CALF 'RAISE':
Dammit, forgot to do those again.