Adarq.org

Quote from: vag on November 12, 2015, 05:02:55 am

Quote from: Raptor on November 11, 2015, 01:31:00 pm

I was about to say that, but you're probably doubling my 1RM at 55 kg. That makes you 2 times stronger than me!

YES, 2 times stronger!!! 
Oh wait, 2RM = 1.03*1RM , only 3% stronger, to be double stronger you have to double the weight, not the reps.

Wait, so if you lift my 1RM 10 times you're not 10 times stronger?! Darn it!

Haha, well played!

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i recently started doing MEBM for sets of 20 as a finisher. Any reccmendations on this? have u seen good GAINZ adding this method to your routine?  also have you done any BSS work or do you still to unilateral lower lifts?

No recommendations for MEBM, I like it very much. Brings you to the limit, physically and mentally. Gainz, not sure, they sure get legs swollen and sore every time. I think i have seen a performance peak the following days of MEBM too in the past. It doesn't make sense, high volume should hinder performance, but i remember adarqui saying the same thing? I am currently using MSEM before bball day but i don't seem to recover well, maybe i should switch it, dunno.
As for BSS, i always loved that exercise but my gym is not convenient for them so it's been long since i last did them. I am not consistent with unilateral stuff at all, trying to stay consistent with BB lunges this year but i am more like one on one off so far 

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Awesome to see the powerclean progress! Do you have any intention to go from the floor?

Was wondering with the upright rows, do you get any shoulder problems? New coach likes them but my shoulders do not!

Thanks.
Theoritically, i would like to get into o-lifts more, so yes i would like to do some pulls from the floor, full cleans and snatches, OH squat.
But my gym is commercial, i can't dump the bar, i don't even have much room, so i have to keep it safe. I am not even doing a lot of singles as you see, it is pointless if you can't fail/dump.
Upright rows, i love them. Very safe for shoulders, kinda compound, shrug and pull component in, also fits great to have a pulling shoulders exercise in the way i try to have a push-pull balance. So i go day 1 bench-pullups, day 2 incline press-upright row, day 3 ohp-chinups. 1push-1pull every day, 2 chest 2 shoulders 2 back every week, perfect.

Yes, since you completed 3x6@35kg at the previous workout you had to up the weight at last set as we planned. Sometimes though, you gotta hear your body, if 2nd set with 35kg was a struggle, it is not your day to up for the third, even if previous time you did 3x6 easier. But ok, let's say you had to up the weight at the third set. Why use 40 when you have 37,5? That makes no sense at all. Increments in weight should be the smallest possible.

Think of this, classic example, if you advance 2,5 kg per MONTH , in 1.5 years you will have advanced... 45kg!!! Don't be impatient and ruin progress, make small steps, let it happen gradually. You would have served yourself MUCH better at that last set if you did 5-6 reps with 35kg or 3-4 reps with 37.5kg than 1 with 40kg that you did.

No big deal though, next time

Maybe because i am doing newbie weights?
Thanks!

10 November 2015

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

PUSH PRESS:
5@15kg ( -5 kg )
5@25kg ( -5 kg )
5@35kg ( -5 kg )
3@45kg
2@55kg ( +5 kg ) , ( -1 rep )
-Only 15kg bar available so changed my ramping. 55kg felt like true 2RM, all others smooth and fast.

RDL:
8@95kg ( +5 kg )
8@95kg ( +5 kg )
6@95kg ( +5 kg ) , ( -2 reps )
-Grip suddenly failed me on last set, was good till then. Legs diesel, good for more.

BB LUNGE:
Skipped, hopefully will do them today.

BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@55kg , ( +1 rep )
-Solid. Advancing next time.

DEAD HANG PULLUPS:
9@BW ties 
7@BW
7@BW ( +1 rep )
LAT PULLDOWN : 15@160lbs ,  ( +1 rep )
-Total reps from 3-sets

PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+90kg ( +5 kg)
8@BW+90kg ( +5 kg)
8@BW+90kg ( +5 kg)
-Brutal but got it.

You would still never know the exact vert you achieved because:
a) hangtime depends on knee-bend at ground contact.
b) hangtime-vert calculation is not that accurate, see this ancient thread where i studied it : http://www.adarq.org/strength-power-reactivity-speed-discussion/about-the-hangtime-based-vertical-jump-calculators/

However, even if we accept my study was right and you don't know the exact hangtime to vert formula, bigger hangtime means bigger vert. So if you get over the small error that the knee-bend causes ( assuming the knee bend will be more or less the same ) , if you also don't care if a jump was 33 or 36, hangtime is a very accurate progress tracker. Because you will track the 0.5'' improvement, you will just not know the exact base on which you improved.
2c.

How on earth are you sustaining your BW with so little food and so much exercise? Should be low-mid 150s, not high 160s. Are the portion quantities insane? Like, yogurt = 500g or something?

Nice, nice, now consistency.

I slowed down... and vert decreased.  I need to fingur out how i got myself to that speed by looking up my training history.

Don't look, i'll tell you. It is 3 words / 18 letters:

SQUAT - TODDDAY METHOD