Adarq.org

8 December 2015

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

PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@50kg
3@50kg
-Applying the new olift scheme here too, ( no 3RM set, more heavy 3s ). Nice.

RDL:
8@100kg
8@100kg
15@100kg ( +8 rep ) , , previous was 12@100kg.
-Grip was super strong, first two sets felt like warmup so i went on to rep-out las set. Kinda stupid to rep-out RDLs but it was worth it, got a huge PR.

BENCH PRESS:
5@70kg
5@70kg
5@70kg
18@55kg ( +1 rep ) ,  high-rep
-Something was bugging at left wrist so cancelled third set. I guess the saved fatigue from it helped the drop-set PR. I'll take it.

DEAD HANG PULLUPS:
9@BW , ( -1 rep )
8@BW
7@BW( +1 rep )
LAT PULLDOWN : 18@150lbs ( +2 reps ) , 
-Total reps total ties  too.

PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+95kg
8@BW+95kg
8@BW+95kg ( +1 rep )
-So i progressed my 3x8 slow reps from 60kg to the machine's stack. 
Decided to add a forth set instead of adding reps.

back !

This gym situation is perfect, make sure you take full advantage of it!

AELS is vag's term, i think: anti-ego lifting squad. don't go for sudden milestones just because they make you feel like a baller, especially if going for them might get you hurt.

will go for 315 next week (not this coming wednesday but the following one).

Nah, not mine, adarqui it was you that invented the term:

Ffffuuuu, can't paste it from mobile, search aels, it has its own thread.

My grip gives at around 100 kg too, in the RDLs. It's weird that I can grip a ~185kg bar enough to make 1 deadlift... I guess it's an endurance thing in my case.

Of course it is endurance. I just don't get straps yet because i like the fact that grip gets trained too. I have done 12@100kg / 9@110kg in the past so i know i can get there without straps. What i do use is napkins, they do lessen slipping inside the grip during the reps, which brings the bar to more disadvantageous position to hold.

Great bench press progression, by the way. I did 70x6 as a PR, you did 3 sets of 5 with 70 and then had 17 reps with 55 kg... definitely I would say MUCH stronger than me. I did 70x6 and then my first set of 45x10 felt really hard to do lol.

Bench was stuck for ever, i mean for EVER, but it got unstuck this year. I did reset myself, corrected form and went way down on weights ( like 45kg work sets ) in the beginning. Sure helped. Also I am hitting 'pushes' more this year, day 1  BP , day 2  incline DB press, day 3 OHP , plus push press and tris work. Also this 3x5++15 rep scheme feelss better than something like 3x8. Still horribly weak. Long way ahead.

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2 December 2015

Bodyweight@session : ?
Soreness : none
Injuries/aches : none

Couldn't make it to the gym.
Felt too tired to push legs too. So just tried to compensate the beach work @home.

PUSH PRESS:

SQUAT ( MSEM ):

INCLINE (45') DB PRESS:

UPRIGHT ROW:
4x15@20kg
-Instead of 4x10@35kg

DB CURL:
4x15 each hand@10kg
Instead of bb curl 10@30kg

TRICEPS PUSH DOWN:
TRICEPS DB KICK-BACK:
4x15 each hand@10kg
-Instead of 4x10@150lbs pushdown.

Surprisingly challenging although weights were down by ~40% , upping the reps from 10 to 15 equalized things.

1 December 2015

Bodyweight@session : ~87,5kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
Short on time again, yet another o-lift skipping, fuck!

RDL:
8@100kg ( +5 kg )
8@100kg ( +5 kg )
7@100kg ( +5 kg ) , ( -1 rep )
-Woot, 2 plates, very nice. Was actually easy, first set i could have challenged my 100kg reps PR ( 12 ). Grip gave out at last set reps though.

BENCH PRESS:
5@70kg
5@70kg ( +1 rep )
5@70kg ( +1 rep )
17@55kg ( +2 reps ) ,  high-rep lifetime
-3x5@70 is also some kind of  , i have done 6@70 for one set but i am stronger now, felt like i could do 7 or 8 at first set. Barely made 5th rep at last set though.

DEAD HANG PULLUPS:
10@BW , ties 
8@BW ( +1 rep )
6@BW
LAT PULLDOWN : 16@150lbs ( +1 rep )
-Total reps lifetime

PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+95kg ( +5 kg )
8@BW+95kg ( +5 kg )
7@BW+95kg ( +5 kg )  ,  ( -1 rep )
-Reached  machine's stack. Will get my 3x8 next week. Must think if i want to add reps or sets after that since i can't add more weight.

Still getting progress, WTF, this is going really well.

This one is my favourite but i don't know to which countries they export.

http://www.olympusdairy.com/our-products/authentic-greek-strained-yogurts/authentic-greek-strained-yogurts-plain/authentic-greek-strained-yogurt-2/


The company's international site : http://www.olympusdairy.com/

Great news!!!
I always thought that this daily near-max thing was not optimal jump-wise. Of course i acknowledge that what you did with that daily lifting thing was an awesome quest/achievement. So fuck jumping, you got your >40'' SVJ anyway before the daily squat thing, it was 110% worth doing it.
But I am sure that giving some rest ( buffered 'light' 315 days as planned ) will work wonders on your jumping, the strength gains of those 4 years of daily >400 squat are ready to be harvested.

The benefits for which I prefer the seated are:
-no low back stress at all.
-movement is 100% shoulder driven, in the standing variation you never know if you push-pressed a little when reps get too hard.