Adarq.org

Diet update

Friday:
2200 kcal / 125g protein / ( TDEE even )

Saturday:
3200 kcal / 225g protein / ( 500 kcal surplus )

Sunday:
1800 kcal / 100g protein / ( 500 kcal deficit )

Also did some body measurements:
BW 87,5kg from 85,5.
Waits 91cm from 90cm
Average BF from scale and internet up to 17,5% from 17,25.
Added 2kg in 1 month. Although that is too much, LBM / BF added ratio is around 3:1 which is by FAR the best i have ever recorded.
However:
A) You can't trust those measurements anyway.
B) Latest measurement was Sunday morning so i am sure there was some extra glycogen and water ( and maybe food ) inside, measurement was skewed.

Anyway, forgetting the details, the general tendency of my ( much fluctuating lately ) bodyweight is going up. Gotta stabilize it. Doesn't make much sense as the total caloric week balance is deficit. I should be at least maintaining if not losing. Maybe my TDEE calculation is off, but i doubt it. I use the MyFitnessPal calculation that gives ~2300kcal on a non-workout day. Then adding 500kcal for gym workouts. Or maybe the eaten kcals calculation is off but i highly doubt that too.
Whatever, it is too early, gotta let it settle. I am restricting calories this week as planned. TDEE-even on workout days, at least -500 all others.

LBSS: Never knew that, interesting. I knew it meant post script, it means the same here, but here we use counting for more than one. Classic error, translating your language to another one directly, it doesn't work like that.

T0ddday: Great point about the shoulder hyperextension. Something similar happens to spine. ESPN dealed with it at some time at this sports science series IIRC. It differs from person to person too. But even at the same person, each part of the body hyperextends/lengthens differently during the violent act of jumping, giving different maximum vertical displacements. Scientifically speaking, the 'true' vertical displacement your legs are able to provide should be measured at a point below the spine, probably in the pelvis.

This is much cheaper that tickets to the US.

30 January 2016

Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Week #2 , workout #6

SUPERSET 1 - SQUAT ++ OHP:
6@80kg ( +2,5kg ) ++ 8@40kg ( +2,5kg )
6@80kg ( +2,5kg ) ++ 8@40kg ( +2,5kg )
6@80kg ( +2,5kg ) ++ 8@40kg ( +2,5kg )
6@80kg ( +2,5kg ) ++ 5@40kg ( +2,5kg ) ( -3 reps ) + 3@40kg push-press
-Awesome. Very strong at both, especially OHP. Expected to need much more push-press but was only needed for the last 3 reps of last set.

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 18kg DBs ( +2kg per hand ) ++ 7 + 1
8 each leg @ 18kg DBs ( +2kg per hand ) ++ 6 + 2
8 each leg @ 18kg DBs ( +2kg per hand ) ++ 5 + 3
8 each leg @ 18kg DBs ( +2kg per hand ) ++ 5 + 3
-Strong BSS but grip endurance is beginning to complain.
Used the complementary reps for pullups. When i can get 4x8 without fail i will use complementary reps to get to 4x10.

SUPERSET 3 - RDL ++ LEG RAISE:
20@45kg ++ 20
15@65kg ++ 18 + 2
10@85kg ++ 16 + 4
5@105kg ++ 15 + 5
-Used slant bench for leg raises. Also used complementary reps. Felt much more burn in the abs.

STANDING CALF RAISE MACHINE:
15@BW+95kg
15@BW+95kg
15@BW+95kg
-Will be doing calf work the days that i don't do speed half squats. Was too heavy, should have started lighter.

Ah , very enlightening!!!

- First I noticed that you were doing power clean AMRAPs.  I would have told you to stop this and never do it again but it looks like you figured this out on your own (Sometimes the best coaching is sitting back and letting your athlete figure out a few things on their own ).   I don't really like the idea of doing anything AMRAP - but it is especially senseless for a dynamic and dangerous move like the power clean.  It's just a way to get really fast at back driven speed reverse curls at best or at worst get injured.  You can't avoid everything crossfit does because they do so much but anything that's a crossfit staple is usually not a great idea...  As far as the suggestion of band squats for reps - I do want to clarify what I meant better because maybe I wasn't clear.    I wasn't suggesting band squats with an AMRAP protocol - although if you were going to do it it would be the least bad because you essentially fly through band squats until you dont - at which point the rep becomes so slow it's pretty clearly stopping time...   Rather I was suggesting timed reps.  So for example you do 10 reps with 135 + 100lb bands to a box and do it as fast as possible (or stop at 20 seconds).   Doing 20 reps in 30-40 seconds with a challenging weight will be a rhythmic 2 second rep (with a prescribed ROM from the box) and simulate the lactate response you get running 200-400m.   In the winter time when athletes cant/won't run outdoors this is a great substitute.  If you absolutely can't do band squats don't sweat it - it looks like your playing full court basketball which should provide some lactate stimulus. 

I should have not used AMRAP as a term. I am doing AMRAP-in-30-seconds, what is the name for that, reps for time? Having seen your band squats video that is what i tried to mimic. So yes, it is rhythmic fast half squats for time. I get 20 reps in 30 seconds with 50kg and 15 reps in 30 seconds with 80kg, so 1.5 / 2 seconds per rep respectively.
I didn't even try the HPCs, by the time it was their turn it seemed such a stupid idea that i didn't even bother.
I will move the speed halves after normal ones instead the end of the workout. I will do them once weekly, every Monday, which is a perfect week split ( bball is on Thursday ).

As far as the RDL's it's not ideal simply because of the effect of fatigue on RDLs vs Glute Thrust.  As you discovered when doing the workout out of order - order matters.  Squatting is done first because squatting with accumulated fatigue is extremely hard and slightly dangerous.   I much prefer hip thrusts to RDLs when you are fatigued because the tempo you can use for hip thrusts (you can hold the top for a 1-2 count and fly through the rest of the rep which you can't do for RDLs) BUT movement wise you picked a good substitute.  I can suggest a better one but given your setup something that involves more bands or cables will probably be something you can't do...  Maybe this is also off limits but if you don't mind me asking why is it that you can't do hip thrusts?  Is it that you can't lug a barbell to the floor or can't find a bench?  If you can find anything (swiss ball even - ugh) you can substitute heavy hip thrusts with single leg bridges which require a lot less resistance or even ball rollouts - would either be possible?  Or you can stick to RDLs - just BE careful. 

The hip thrusts are not possible because A) the gym is always crowded and the benches are always taken, plus they don't leave much room for hip thrusts either the way the are placed. B) it is a very commercial gym, nobody does stuff like that, i would be the big weirdo that everyone looks at and comments if i hip-thrusted in there. Kinda lame excuse, maybe i shouldn't care  but that's how it is. I am doing the RDLs with minimum back stress, shortened ROM to right below knee to reduce back fatigue, I focus on firing glutes the whole time, I am exaggerating the horizontal-hip-thrust finishing. It looks much more like horizontal hip thrust than a RDL actually.

- Assuming < 2 minutes per superset set and about 4 sets per exercise 14 minutes a set and 9 minutes resting between sets so a total time of 51 minutes - this isn't bad at all.  This should be a quick workout - an absolute max time would be 90 minutes while shooting for an hour or less - looks like you are there...

Perfect time measuring, that is exactly how it is. 55 to 65 minutes including the squat warm-up, depending on if i do the speed squats.

Thanks for the rest of the tips too. Not obligatory dead hang in pullups and not obligatory strict OHP is nice to know, simplifies things
Same with AREG squat reps. Still, i will shoot for strict/full reps everywhere, just use the 'hacks' when i fail.

Thanks once again for your time and insight!

T0ddday, what do you think of the way i have implemented/tweaked your GPP so far?
Here are the things i would appreciate some feedback about:
-I replaced hip thrusts with (as much glute driven as possible ) RDL and band squats with speed half squats. Are you fine with this? If not, what would you recommend as replacement for each, given ( for whatever reasons ) that hip thrusts and band squats are not an option?
-I am using ~2 minutes breaks between sets and ~3 minutes breaks between exercises. Is that fine?
-How do i progress? Classic progressive overloading? Or should i push it more? I am using weights that i can handle well currently, getting all reps with perfect form. Most difficulty comes from the big heart rate, not the load itself. I could up the load so i can barely get the prescribed reps for first superset of each exercise and most possibly miss some reps on the latter ones, then keep that load until i get all reps, then up. What is better?

LOL, i know, i already use 0 instead of O. Also if you check the link that this misspelled label redirects to, it is written correctly there.
I just missed a D on the first workout post and then it keeps appearing cause i use quote&edit.
We were pun-messing-around with merrick.

Ambiguous... Now that's an adjective I never expected to see used for... Double D's