Adarq.org

that has to be 40. ur arm looks high!

i dno ..... i doubt it.. 40 is 3" off my elbow.

prolly just alot of cam angle, i dno.

peace

Yes but 3x8 and 3x5 with the same weight?

So if I do 3x8 on Sunday with 90 kg, then I should do 3x5 on Thursday with the same 90?

nah, go 3x5 heavier than the 3x8, bump each one up 5 lb a week or every 2 weeks.. if you feel the need to really push it, make the 3x5 day a 1x5..

day 1 = 3x8 @ ~75-78%
day 2 = 3x5 @ ~82-83% (just shy of true 5RM)

alternating volumes/intensities is pretty important imo..

peace man

adarq-wtf is that calendar?

what?

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

come at me bro.

added some new subforums:

Art:
- http://www.adarq.org/forum/art-sheeeit/

Extreme sports, surfing, skateboarding, snowboarding, etc:
- http://www.adarq.org/forum/surfing-skateboarding-motorcross-extreme-sports-etc/

Outdoorsy stuff:
- http://www.adarq.org/forum/nature-wilderness-hiking-and-misc-outdoorsy-stuff/

10/29/2010

bw = 150
soreness = glutes/hams/quads still, hams/glutes are still pretty sore, quads are better
aches/injuries = none
fatigue = high (mental), medium (muscular)

felt crappy today, head fog.. probably from my 'bodybuilding circuit' i did last night.. anyway i'll get more accustomed to that as the workouts go on.

---

workout: basketball dribbling + upper push
- bball dribbling for 1.5 hours, mostly light, a few intense bursts of ~3min or so, including some weird dribbling that i do which is like very short quick dirbbling
- bar dips:  12, 12, 10, 10, 10, 6 <-- going good until that set of 6, hah, was instantly toast
- incline pushup holding extension: 2 x 60s
- flat pushup hold, deep rom: 2 x ~45s

---

hopefully my legs feel good tomorrow, want to do some dunks, mostly want to land some dribble ups (1 & 2 handers).. if i feel good ill do some lobs, but i want to keep improving my dribble up ability, i want 35" off dribble up.. my vert off lob would definitely improve too, considering i'd be improving power without intense arm swing.

didn't get much done today, no footage to edit, couldn't train hard, etc.. hope tomorrow is better.. all i did was youtube and make fun of scammers on IRC live chat.

tomorrow, the plan is to:
- shoot some footage for my "movie vid"
- video some dribble up dunks, land some, upload to adarqtv account
- do my intense lower/pull session: 400 lunges, chinups 3 x F, S1: squat 5 x 5+ (6-7 this time) + S1: 1 arm row: 70 lb @ 5 x whatever, S2: upper back work + S2: bicep curl



peace

That's the question. Is 3x8 good for my current goals which are hypetrophy and some strength or is 3x5 a high enough of a volume to generate hypertrophy with proper food while also creating more strength since heavier weights are used?

I tend to focus better on 3x5 because the sets are shorter so I don't lose my focus in the sets, but I don't know about the total amount of volume. 15 reps seems so little.

What do you think?

you should have added another option, "do both", I would have clicked that one Day 1 = 3x8, Day 2 = 3x5, avoid mental/physiological burnout by rotating through 2-3 different volumes..

if you HAD to choose one, i'd go 3x5 as it is still a potent hypertrophy stimulus, but 3x8 is going to benefit hypertrophy more, 3x5 will benefit strength more, but they both feed off each other pretty well.

peace