Adarq.org

23 January 2016

Bodyweight@session : ~87.5
Soreness : none
Injuries/aches : none

T0DDAY'S GPP

Week #1 , workout #3

SUPERSET 1 - SQUAT ++ OHP:
6@75kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@75kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@75kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@75kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 14kg DBs ( +2 kg per hand ) ++ 7
8 each leg @ 14kg DBs ( +2 kg per hand ) ++ 7
8 each leg @ 14kg DBs ( +2 kg per hand ) ++ 7
8 each leg @ 14kg DBs ( +2 kg per hand ) ++ 6

SUPERSET 3 - RDL ++ LEG RAISE:
20@40kg ++ 17  ( +2 reps )
15@60kg ++ 16  ( +1 rep )
10@80kg ++ 15
5@100kg ++ 15

SPEED HALF SQUATS AMRAP:
30''@50kg : 21 reps
30''@80kg : 15 reps

Nice progress. skipped the AMRAP finishers, too drained to do. Might do them 1 on - 1 off. Or just AREG by feel.

<a href="http://www.youtube.com/watch?v=QSfaHMm1s9A" target="_blank">http://www.youtube.com/watch?v=QSfaHMm1s9A</a>

21 January 2016

1½ hours full court bball.
That was interesting. Legs were still sore and tired. However they were fresh at the same time, being ready to fire throughout the whole game. Both for vert AND for speed. Vert felt a bit lower than recently due to 'tired' legs, but it was there the whole time. First step too, sprints for fast breaks too, strength for physical game too. Love it. Not sure i can attribute it to just two sessions of HIIT weightlifting, maybe just a good day. Felt amazing for sure, by far most enjoyable bball session in like 1 year.

Nutrition :
1700 kcal / 100g protein / ( 1000 kcal deficit )
Missed the post-bball meal that would bring me to the planned 150g protein/500kcal deficit. My bad.

20 January 2016

Bodyweight@session : ~88.25
Soreness : glutes and hamstrings soreness went a bit down, quads went a bit up, wtf! abs and back went down too.
Injuries/aches : none

T0DDAY'S GPP

Week #1 , workout #2

SUPERSET 1 - SQUAT ++ OHP:
6@72,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@72,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@72,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@72,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 12kg DBs ( +2 kg per hand ) ++ 7
8 each leg @ 12kg DBs ( +2 kg per hand ) ++ 7
8 each leg @ 12kg DBs ( +2 kg per hand ) ++ 7 ( +1 rep )
8 each leg @ 12kg DBs ( +2 kg per hand ) ++ 6

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

SPEED HALF SQUATS AMRAP:
30''@50kg : 21 reps
30''@80kg : 15 reps

Much better this time. Everything felt kinda easier although i upped the loads and i was very sore. Probably some part of it is from doing stuff in the correct order, squats go first.
Said i'd do HPCs  instead of the prescribed band squats AMRAP finishers, but thinking about it again i found speed half squats much more related. Going for volume o-lift while exhausted didn't feel much sane either. I'm probably keeping that. 80kg brought me to the limit, was good while repping but after re-racking i felt so drained that i had to sit down for 2-3 minutes to regain confidence i can walk. Was too low on carbs too, my bad.

Nutrition :
3200 kcal / 230g protein / ( 400 kcal surplus)

1) Paste instagram video link
2) Manually delete the http part, leave it beginning with www
3) Put in instagram brackets
4) ???
5) profit.

^That is interesting, never heard of that. Found it though.
This article here explains the situation well : http://www.patheos.com/blogs/friendlyatheist/2015/10/22/sometimes-estimating-is-better-than-getting-the-exact-answer/

Long story short, it is about estimating to avoid the exact calculation, so the 'reasonable' answer is the one you get doing the calculation on a larger scale.
The exact calculation is 100-25 = 75
The rough calculation is "around 100"-"around 30" = 70.
The meaning of the whole thing is to learn to do good estimations WITHOUT doing the exact calculation.

I agree with the article editor that the 25-100 pages example is not a good one to demonstrate the theory. Because 100-25 is already a pretty simple math core func.
103-28 is better.

Best demo is the one he uses about the prices total:

Suppose you’re buying groceries. You have four items in your cart that cost $1.99, $4.93, $6.03, and $5.14.
If all you have is $20 in your wallet, is that enough to pay for the items?
I think that’s a very realistic question.
It would take you at least a little bit of time to add up those numbers individually and get an exact number. Would it answer your question? Absolutely. But you don’t need an exact answer.
The smarter thing to do would be to simply round the numbers. We should be saying to ourselves, “2 + 5 + 6 + 5 equals 18… throw in some tax… and I should still be under $20.”

<a href="http://www.youtube.com/watch?v=0dKJCO6FGWI" target="_blank">http://www.youtube.com/watch?v=0dKJCO6FGWI</a>

18 January 2016

Bodyweight@session : ~89kg ,    , heaviest i've been in 2 years.
Soreness : none
Injuries/aches : none


T0DDAY'S GPP

Week #1 , workout #1

SUPERSET 1 - BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 7
8 each leg @ 10kg DBs ++ 7
8 each leg @ 10kg DBs ++ 6
8 each leg @ 10kg DBs ++ 6

SUPERSET 2 - RDL ++ LEG RAISE:
20@40kg ++ 15
15@60kg ++ 15
10@80kg ++ 15
5@100kg ++ 15

SUPERSET 3 - SQUAT ++ OHP:
6@70kg ++ 8@30kg
6@70kg ++ 8@30kg
6@70kg ++ 8@30kg
6@70kg ++ 8@30kg

HANG POWER CLEAN , 30'' AMRAP:

Duration : ~55 minutes

HOLY SHIT!!! I can already see how this program keeps the fat off.
I was unlucky to get started on an unnaturally crowded gym day. Squat rack was taken by 3 people so i had to do the squat-OHP supersets last instead of first.
Started with BSS++pullups. Used 10kg DBs for BSS since i haven't done them for ever. Was too light. HR after set 4 : ~165bmp.
Went on to RDL++leg raise. Did them as glute driven as i could, with an exaggerated hip thrust finishing. Worked well up to 80kg, 100kg was more conventional RDL.
Then went to  squat++OHP. Emotions during it was intense combined desire to : puke, cry, smash everything and kill everyone in the gym. Nice HR after set 4 : ~175bpm 
Could gather some last drains of  energy to do the AMRAP finishers but decided to not rush, better next time that i will do the sets in the right order too.
As for the second part of the supersets: pullups went ok , leg  raises are weak ( cant do 20 ) , OHP @30kg was too light.

Nutrition :
3100 kcal / 180g protein / ( 300 kcal surplus)