Adarq.org

Olympic race-walking anyone? https://en.wikipedia.org/wiki/Racewalking#Top_performers

Women WR is 1h 24mins for 20km, that is 14kmh / 8.7mph.

2 times faster than adarq's PR pace , for ~6 times longer distance and/or ~3 times longer duration.

Once again, comparing Olympic athletes to our every-day achievements makes my jaw drop realizing the magnitude of their greatness, that is the reason of my post too, not to play smart-ass.

go.
get.
it.

 

^Agreed, that is exactly the model i have in mind for 'volume-cut-deload'. However this time i felt i REALLY needed to lift something lighter. My legs were not just tired, i felt true pain. And those squats were so bad that were actually a technical failure.

inb4, upped my loads and applied a volume-cutting deload workout already yesterday, but i didn't want to do only 2 sets so i added a third one and reduced the reps:

1 March 2016

Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #17 ( Week #7 )

SUPERSET 1 - SQUAT ++ OHP:
3@80kg ++ 8@40kg
3@80kg ++ 8@40kg
4@80kg ++ 8@40kg

SUPERSET 2 - BSS ++ PULLUPS:
6 each leg @ 40kg ++ 10
6 each leg @ 40kg ++ 7 + 3
6 each leg @ 40kg ++ 6 + 4

SUPERSET 3 - RDL ++ LEG RAISE:
20@50kg ++ 20
15@70kg ++ 20
10@90kg ++ 20
5@110kg ++ 20

Modifications:
-Weights back up.
-Supersets per exercise reduced to 3 from 4.
-Rest between sets increased to 2:30 from 2 mins.
-Reps for squats reduced to those i can get in solid form.
-Reps for BSS reduced to 6/leg from 8/leg.

Result:
Good. Was fresher, finally enjoyed my squats ( having to squat-morning-grind ugly reps is highly irritating ) , also HR was back up at the red line area despite the fewer reps and bigger rests, over 160bpm at end of all sets and pushing over 170bmp at a few.

Finally, some optimism again.

Man covers 400m in less than 6 seconds - but it doesn't count

Some random dude was part of a japanese style game show and he was told to sprint 400m with a giant horespower dragster under his feet

<a href="http://www.youtube.com/watch?v=5aqtsmvZy-4" target="_blank">http://www.youtube.com/watch?v=5aqtsmvZy-4</a>

it shows how much it can help

Finally.  I agree w Dreyth.  DONT DELOAD.  Cut volume, increase rest.  Increase weights.  Ill try and write you an example of how when i have more time.

Too late. I did my first de-loading workout with cutting weights. It didn't quite work. I mean everything was easier, yes, legs had a chance to take it easy, but it kinda cancelled the workout essence, HR wouldn't go up, max was 130 or sth. Didn't occur to me that the weights played a role in this, silly, it is called intensity, lol.
Anyway, hope you get the time to give a deload example before next workout. Keep in mind that i decided to deload because my legs are really stressed. Both Eccentric and concentic on squats makes my quads hurt, it is real pain there, similar to a very light quad sprain. Form brakes down bad too. Even at the first set that i am not tired, it is not the daily ongoing fatigue from previous sets, fatigue is there before the workout. Currently my 80kg squat is slower and much uglier than my 105-110kg squat earlier this year. It is not a proper squat to be honest, it is a bad form squat with much forward lean, if i saw someone doing the squats i do i'd shake my head and wonder why he uses a load he cant handle.

Anyway, here is Saturday's workout

27 February 2016

Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #16 ( Week #6 )

SUPERSET 1 - SQUAT ++ OHP:
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg
6@65kg ++ 8@35kg

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 30kg ++ 8 + 2
8 each leg @ 30kg ++ 6 + 4
8 each leg @ 30kg ++ 6 + 4
8 each leg @ 30kg ++ 6 + 4
-Nice. BSS eccentrics feeling it a bit but ok.
Pullups were strong but doing 10 at the first set came with a price, couldn't go over 6 straight at all the others. Still great.

SUPERSET 3 - RDL ++ LEG RAISE:
20@40kg ++ 20
15@60kg ++ 20
10@80kg ++ 20
5@100kg ++ 20

So as stated i went down too much. -20kg  , -7.5kg OHP , -10kg BSS , -15kg RDL. I did break a good sweat again but as mentioned i was not reaching high HR, max was 130 , so minus 30-40bpm here too. It was refresing though.
Now i don't know if i should build up from here, stay here, or go back to my limit-strength weights, do as much reps as i can even if they are two or three and build up from there.

The sincere answer is that.... I don't deload. I use off weeks as deloads whenever they happen. Silly. When i actually deload ( rare , once every 2-3 years ) i use any of the two methods ( cut volule vs cut weights ) depending on how i feel. At this point i definitely feel i need to cut weights. It will be ~10kg which is ~12,5% on the bar but 6-7% on legs if you consider 0.85*BW to your squat.

On a different topic , let's start a nutritional geek flame war. The topic is : LOW CARB vs LOW FAT DIET ,     
I've read a lot of stuff but all the studies seem useless. They compare different things: they cut a given quantity of fat or carbs from an original diet and then compare results. But that means they compare results of persons with DIFFERENT caloric input.
What i care about to know is , if for a given caloric input, trying to have a 'lower' carb or fat input would be benetcial. And what is 'low' for each anyway? Anything below 'standard' BMR suggestions?

Here is a graph of my macros this month ( values are g , so yes, calories graph would be different ). See how carbs peaks follow protein peaks while fat is generally steady with random peaks:



Any notes on it? How do those quantities seem to you all diet freaks?


inb4 : if protein is high and total calories are the planned, IT DOESN'T MATTER!

Cardio does interfere with the next supersets too , obviously not as much as with the second part of the same superset that you have to enter at 150+bpm .But even 120-130bpm which is the entry HR of the next superset is a lot. Also as sets go by, you accumulate a lot of fatigue, HR still drops but your body is more tired, just like going out and doing interval sprints, the more sets you do the harder they get.
This workout lasts around 50 minutes from the time you start your first set. Every set is around 2 minutes so 12*2 = 24 minutes . Breaks are 2 minutes too , 11*2 = 22 minutes. Add a couple of minutes for relocating & setting up the next exercise so there you are , 24+22+ 4 = 50,