Adarq.org

I figured out how I hurt my back. It was the stupid pointless jumps I did on the 23rd of Jan at home.

JS 6x145 (PR)

A super natural movement like unloaded jumps vs the monstrosity of jump squats with a 145kg barbell on your back, one of them hurt your back, guess which.

Yes, this is how i see it too, I waiting to ( hoping i will ) adapt. It was the same when i did this RSR squatting last year, dark times in the beginning, then i adapted. Still, the RSR had low volume days between. This one may be too much volume for what my old body can handle. FWIW I only play bball once a week , yet it is very draining. I am fairly active on offense and fast breaks but very active on defense and boards.
I had mixed thoughts about taking it easier in the weight room this week. Like go 2 times instead of 3, leaving 2 full days of rest between each session. But it is only squats that gimme a hard time, everything else is fine and i love this GPP/HIIT thing. I measure my HR often and i already note the difference, max HR is dropping, recovery is increasing. Don't want to slow this down. I will try a longer warmup today with foam rolls and shit and see how it works, then AREG accordingly.

In other news, I found the Rose 6 boost  bball shoes 40% off, couldn't resist, got a pair, although my superfly 2s are still in perfect condition. Won't use them yet, saving them for later when performance will be primed.

4 February 2016

1½ hours full court bball.
Kinda bad this time, too tired, feels like systemic fatigue has built up. Sleep wasn't so good lately too but i am on it.
Must add some stretching and SMR on off days too, same old story.

Diet:
1900 kcal / 120g protein / ( 1000 kcal deficit )

you have the weirdest job on here.

Said the guy who is randomly sent to Afghanistan and almost got killed a few times.

^^^
GOLD!!!
Makes perfect sense too. I do get all of that, the fluctuation, the improved work capacity etc. I am not annoyed by fluctuation itself, i was kinda annoyed from not being able to have any conclusion from it. But it is too damn early, just two weeks in. I laid the numbers down on an excel and watched the graph, it is fine, the up-going tendency is very slight. After all, even if this becomes a slow clean bulk instead of a recomp at the beginning, it is very welcomed at this splendid 75-25% LBM to fat ratio, i always complained i can't get it over 60-40.
I highly doubt i underestimate my kcals, my diet is pretty much restricted and controlled and i count every little thing. When eating out i watch for traps too, e.g. if a side order of rice is greasy i will add a corresponding fat quantity in my log. If one thing changed at my nutrition it is protein intake, it is higher than ever recently, pushing over 250g some gym days. So this slight weight increase is probably the body's initial response to all this.
I will restrict the gym days kcals ( but not to a deficit, to a TDEE even state ) as i said this week just for experimental purposes.

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1 February 2016

Bodyweight@session : ~89,5kg
Soreness : abs very sore , slant bench raises is the shit!
Injuries/aches : none

T0DDDAY'S GPP

Week #3 , workout #7

SUPERSET 1 - SQUAT ++ OHP:
6@80kg ++ 8@40kg
6@80kg ++ 8@40kg
6@80kg ++ 8@40kg
-Legs were fresher than Saturday but they proved to be weaker, 80kg was very challenging. OHP very strong.

SPEED HALF SQUATS FOR TIME:
10@80kg : 15 seconds
20@50kg : 25 seconds
-I wanted to get times close to my real 100-200m times, ok for the 100m but i don't run 25s 200m , should make it heavier to get to around 30s. I need to have room to improve too, the thresholds for adding weight for me should be something like breaking under 12,5 seconds for the heavy ones and 25 seconds on the light ones ( both at an average of 1,25sec/rep ).

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 20kg DBs ( +2kg per hand ) ++ 7 + 1
8 each leg @ 20kg DBs ( +2kg per hand ) ++ 6 + 2
8 each leg @ 20kg DBs ( +2kg per hand ) ++ 5 + 3
-Heavier DBs again, legs still strong for them, no grip probs today either.

SUPERSET 3 - RDL ++ LEG RAISE:
20@45kg ++ 20
15@65kg ++ 20
10@85kg ++ 17 + 3

Was short on time and fell even shorter from doing the speed half squats, so I had to sacrifice 4th set of supersets 2&3. Oh well.

Diet:
2800 kcal / 200g protein / ( TDEE even )

Cross-linking from my journal, it is better to have it documented here:

Are you guys going P&F in your first meal/two meals and then C&P in the last meal or getting your 2/3 meals in to meet your daily needs?

I am applying IF already, it fits my schedule/preference well. My eating window is 8-9hrs 2pm to 10-11pm. But i use 3 meals instead of 2 in this window. Still, the 15-16 hours of fasting are almost always there. Plan to get more 'strict' on IF when i switch to cutting.

Great points about hidden oil/butter. But I do count it.
It has to be TDEE. 2000 feels too low though.
Well, we will see how it goes this week. Try-catch never loses