Adarq.org

Training
FBS 0Fx135
BS 1x137.5, 1x142.5B, 0Fx150
CRLZ 5x45, 5x47.5 (PR), 5x45, 12x40 (PR)
CND - 10 mins TM @ 7.1kph, 100 skips

Squat notes:
Blah squats, back is still not recovered.

Conditioning notes:
Legs - calves and ankles fatigued significantly. I bet my legs aren't very stiff, maybe more time running will help me a lot.

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Today is usually a rest day cause i train tue/thu/sat because of basketball. But now i decided to transition to mon/wed/fri so i can go to the court on friday nights and do some dunks. Just means ive not got enough rest but i took the hit since i needed to make the change eventually

Actually that helps a lot. I'm not going to mess around with incline and just stick to 0 from now. I will build up speed and time instead. Incline prob the reason i got VMO cramps last time, and i dont need to do incline sprints anyways since im building my legs with squats. Thanks.

I watched a documentary on the first coal power station in the states, i think it was in Manhattan. Eventually they realised it was such a pollution nuisance that they decided to move future power plants far away. Which is something I wish would have extended to winter heating in 2010s where most people live. I can't remember how it was in Melbourne when i lived there, i dont remember it being bad though. I've read it costs something like 8 billion dollars in health costs just from winter heating bourne pollution. People have the option for electric or gas but still choose the inconvenient and harmful firewood option, smh. Anyway enuf ranting about that lol. 

Feeling good about my lifting progress, as smashed and weak i was yesterday, i still managed to squat 130/137.5. I didn't realise it before but how much lower back strength limits my squats, not just legs, i think my legs are good for a lot more weight once my back gets a bit stronger. Next season when im playing ball, i'll def keep some back work in there, if not squats then maybe some sort of pulling exercise. Maybe as simple as lifting heavy and maintaining a regular training max. I would have done that this time, if i wasn't also cutting while training for bball. Dont think i should be cutting when going into basketball season again.

As a progress update after 6 weeks  - I would have liked to b closer to 8x130 but my bodyweight really has to start moving down soon, i feel gross being fat, so i think i will force myself to start cutting real soon to get down to a leanish 84kg. I never want to have to cut more than 3kg again, it takes ages to cut 5-10kg, i end up losing my gains anyway and becoming weak. Rather do mini cuts and bulks of around 2-3kg and keep the gains.

Training
FBS 1x130
BS 1x137.5, 3x127.5, 8x120 (PR)
BP 4x85, 6x80
WCU 2x89.25, 2x99.25, 1x109.25, 2x104.25, 5x94, 6x91.5

Squat notes:
Spinal erectors were torched from last workouts messy squats. Which meant everything was heavy and hard today, even warmups. Sigh. But i forced myself to do at least 130kg FS and a 137.5kg BS. I wanted 140 at least and 142.5kg ideally, but 137.5kg was a true max attempt so i didn't bother even trying 140kg from there.

It's funny, most people get their back work from doing raises/deadlifts/etc and for me, the only back work i do, is rescuing the bad squat here and there, effectively a good morning but with a weight close to a limit squat max. It gives rise to this zigzag effect where the next workout is really bad as my back recovers but after that happens, my back is then strong enough to push my squats further along from there.

Upper body:
I may be being impatient but my bench is being a real piece of shit getting back to where it was before. Stupid sexy bench press. I just wanna get 5x90 and then i'll do RSR with 90kg as my training weight.

Ok, i'll take the advice and give it a shot. Not having much to lose since I'm not really in a position to go very far with my squats right now because i wont gain weight and my squats dont start feeling strong until i weigh 92-95kg. Like i've said, I'm skeptical about claims reactivity can be improved much, but at least i'll be able to say i tried it. Some questions below.

Which bounds shud i be doing. two leg ones? Is this vid a good source to learn? Also what's good technique what should i be watching out for etc?

What else shud i be doing. im ok with trying the skipping drills KF mentioned. That's easy enuf. Btw LBSS i do the dot drills every now and then when im bored at home.   Not saying i do them regularly but when i remember to, i try it out.

And im doing most of my running on the treadmill, so if there is any advice for that, in terms of what a good workout shud b, im all ears. I do it mainly for fitness but since i dont usually do anything else athletic it's better than nothing since it still involves doing something athletic..

also, i'll go the court at least 1x a week to do dunks and shoot around and do some ball handling shooting drills. Not that i think i need it. The last time i dunked was in april, and i went today and i could still dunk today even w/o warmups, which is pretty much what i expected from past experience.

I dont get it. When the chinese coach guy told me to do ankle jumps etc in 2013, LBSS & co said lol wut. And when I asked specifically for advice for improving my athleticism (Jan-April) i got absolutely nothing, even though I was willing to try out anything. But when i decide to get back to what I think I care about (squat goals), suddenly everyone piles up giving their 2c and tell me im going about things the wrong way. So excuse me if i'm a bit annoyed.

I've tried that stuff before. Vag had me doing drop jumps. I did sprints. Regularly, 2-3x a week. For almost a year. What effect did they have? Probably nothing. But im annoyed because I can't prove that. It probably just kept me from training better and getting stronger. So that's why i dont want to muddle the waters now. So in future i can definitively say, see, i did this stupid gimmicky stuff and it didn't really make a difference.

Todday you're right, it's internet wisdom for better or worse. Also if you take anabolics and don't lift, you still gain significant FFM and lose FM. Add weight training to it and you improve gains. It's not a stretch to say training specifically for hypertrophy maximises gains of mass when juicing, hence the BB style training popularised by users.

My argument in light of the above paragraph was just that if you're juicing then it doesn't really matter so much how you train because the effects of the supplements will take place regardless. It's not that you have to train differently when juicing, it's that you don't have to train the same as a natural. If you're natural though you need to train better/harder/whatever you want to call it/ to make gains.

Coges, im really really skeptical of what these guys say/claim regarding reactivity. I don't believe it. IF i was to quantify my belief in it, i'd say maybe they're 2-3% correct. Unless I see proof i'm not going to change my mind, there is a lot of bs info in training, including jump training and otherwise on the internet. My default stance is that it's bs unless i become convinced otherwise. I will be try it out myself at some point, but right now i dont want to waste my time experimenting with something i don't think will be effective. Later on, when i've exhausted gains from squats, i'll give other things a try. But i haven't done that yet. Not really. Until i get back to squatting near 180kg while weighing a lean 85kg, i don't have any reason to try other stuff which will probably do close to nothing. My bias is my bias, i don't make excuses for it, that's how i see it.