Adarq.org

<a href="http://www.youtube.com/watch?v=IdwHh95AHJc" target="_blank">http://www.youtube.com/watch?v=IdwHh95AHJc</a>


fuck yeah

weighed 204lbs at time of squat (in socks, boxers, shorts, tank top).
Even though I squatted in shoes I took them off when I weighed myself lol, wouldn't make sense to count them.

usually weigh 208lbs (shoes, socks, boxers, sweatpants, tank top).
In this case it makes sense to count my shoes because I jump with shoes and it would have a negative effect.

The shoes and sweatpants add a lot of weight I guess.

I'm at about a 2.18x bw squat now if I'm at 445lb 1RM and 204lb bw. I want to get to 2.25x bw (in clothing) and that should get me to a 40" running vertical FOR SURE with practice.

When I was at 2.06x bw squat, I jumped my highest at ~38". I was 175lbs and maxed out 360-365

Currently at 405x4. I think I'm about to deload and then go for 405x5 just to get the "unofficial" milestone and put it on youtube. It should also get me at an estimated 455lb 1RM.

Within the next 6 weeks or so, I want to lose around 10lbs of bodyweight, maybe 15lbs. I'm creatine loaded so I know I can lose a lot of water weight so 15lbs won't be much of a stretch.

Anyone know of a good routine to maintain squat 1RM? I'm thinking something like this:

Max: 455lbs

Mon - Work up to 405x2
Wed - Work up to 385x1, drop to 335x8
Fri - Work up to 405x3

And it was a hook grip you retards, a favorite of steroid users because their grip/forearm strength doesn't increase as rapidly as their lats/traps/legs. The more you know

You grip better with a mixed grip.

Holy crap I can't believe Hickson used to post on our forum and keep his TRAINING LOG here. Where has he been?

<a href="http://www.youtube.com/watch?v=YQi8xUZ0V90" target="_blank">http://www.youtube.com/watch?v=YQi8xUZ0V90</a>

Are you doing any dynamic work to keep your bar speed that high? Or is that just how you always do your reps?

Nope, no dynamic stuff. Unless you mean dynamic stretching beforehand, yes. But the only thing I do is my warm-up which may explain it:

135 x 5 (controlled)
185 x 5 (controlled)
225 x 3 (explosive)
275 x 1 (explosive)
315 x 1 (explosive)
345 x 1 (explosive)

Now of course, after the 275x1 the weight is too heavy for me to be really explosive, but all that matters is that I actually push 100% with all of my strength. I do this for my work sets as well.

Also, read this thread on pushing with 100% effort and being "explosive" even with heavy weights http://www.adarq.org/forum/lancests-performance-blog/articles-and-write-ups/

From today:

<a href="http://www.youtube.com/watch?v=Yai6mosC9Bs" target="_blank">http://www.youtube.com/watch?v=Yai6mosC9Bs</a>


In 5 weeks, I went from:
335x4 at 204lbs, to
385x4 at 208lbs.

This was my squat schedule:

Mon - 1x4 (88%), 2x7 (77%)
Wed - 1x2 (88%)
Sat - 1x4 (88%), 2x7 (77%)

Every time a Monday or Saturday workout came up, I added 5lbs to the bar.
I've done this successfully for the past 9 workouts in a row.

I've read a lot about how mixed rep ranges are supposedly the best for gaining strength, and I have to say, my gains here are actually better than my gains that I had on smolov jr out 5 weeks.

In smolov jr, I went from a 335lb max to 385lb max in 6 weeks.
In this rep scheme, I went from 335x4 to 385x4 in 5 weeks.

That's one week less and the 50lb gain is on my WORKING sets, not max, which means possibly 55-60lb gain on my max.

 

creatine monohydrate > whey, so get those first if you haven't yet. good luck!

Really? I never knew that. I know about the peri-workout benefits of creatine, but not about the recovery and growth benefits. Time to google some stuff before asking on this board... 

And as for recent songs, I can't get enough of this. Arty is fucking awesome and he's only like 22 years old also. Same with Mat Zo:


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


Btw, if you can anyone clearly notice the quality increase in sound in this vid ^^ when you go from 360p to 480p to 720p? It's like night/day to me.