Adarq.org

Quote from: seifullaah73 on August 23, 2015, 09:48:17 am

I see you are working out alot more nowadays.

what are your goals.

just put on some significant muscle, get some strength back, get back in decent shape. that's it for now really. want to get a bit "jakt".

Quote

been away for 2 months but am back now.

welcome back! wondered how you were doing. no boxing chat lately ;f mayweather v berto soon, though disappointing, he outclasses berto considerably.. berto still has alot of speed so it'll be fun to watch him get picked apart by pbf. we need PBF/GGG.







08/23/2015

4 mi run
- decent

long story short falsely accused of attempted murder sent to prison for 2 months, prosecutioner didn't have enough evidence, suprise suprise, so let us go, just glad to be free and get back to training, took advantage of the gym there so i continue training.

the berto fight when i heard about it, just ridiculous, why? i think mayweather will fight again, based on this rubbish fight.

good luck with your goals.

I see you are working out alot more nowadays.

what are your goals. been away for 2 months but am back now.

Finally, I'm back.

What a journey I've been through in the last 2 months. you will be shocked to learn where I was in the last 2 months. But my training never stopped, after ramadan, I continued with my training and they had a smith machine which i took advantage of for my BSS.

So all in all, all is good and looking forward to continuing with my training, alot of new people on here.
I hope I didn't miss out on alot, also there was no internet where I was, so I missed out on the news even the worst mayweather choosing berto, what the hell is wrong with him.
I'm glad to be back on the internet.

I watched that, even though geale was drained and was already knocked out in 3 rounds by gennady, cotto did a good job, it would be a good job against canelo, i think he has not properly been tested since his win over martinez, canelo would be perfect.

the fight was exciting but bad at the same time knowing the fighter is drained.

Date:09/06/2015
Soreness: quads
weight: 63.5kg

warm up
   same

Workout
   6 x 60m sprints alternating lead legs medium head wind
    1. 8.60 (didn't know the thigh support would slow me down)
    2. 8.35 same
    3. 8.25 about (took the support off)
    4. 8.16
    5. 8.03
    6. 8.00
   
    Can't believe I was getting faster and faster but had to stop to fit in the gym work.

    activation, mobility and stretch drills
     
    1 x 1 @40kg dumbells (I had to go down in weight as I already achieved my goal now my aim is to do them proficiently without much struggling and with minimum to no lean at all which I did at 3 sets.
     
    3 x 4 @35kg  -  I will go to 37.5 kg and try do the same.
   
   2 x 6 @ 35kg dumbells single leg RDL's

Cool down
  stretches
  walk about

Comments
A good and suprising

Rating: 7/10

BSS hits much more the glutes than the quads. But a good squat uses the glutes a lot. And either way, yes, there will sure be some carryover to squat, just don't expect a 2*BW ( 130kg ) when you were at 60kg before.

For progressing BSS more:
1) Add volume. You did 40kg for 1-1-2 reps, you have to get to 3x8-10
2) Volume BSS with heavy DBs gets hard. If you do 8-10 reps each leg the set lasts too long, there are grip problems. What i suggest ( and have done it myself with great success ) is using the smith machine. It eliminates the balance and setting up problems and you can focus on your lift. Even adarq approved it back when i was doing it, he said 'if the smith machine is worthy for 1 exercise, this one is BSS'
3) Make sure you are not sacrificing ROM and form for weight. Keep torso as upright as possible ( you can half-BSS / half-RDL it, which is wrong ) and go down until knee almost touches the ground. This is another aspect that the smith machine helps , you can't cheat bending forward.

My gym is too small, it doesn't have a smith machine unfortunately, it has 6-7 cardio machines, and 2 squat racks and 1 bench press. that's all, but I try to keep upright only when i reach those struggling reps, I lean forward a little when going up.

But it does take long, to do 3 sets of 8-10 reps for each leg, I can only manage 2 sets and move onto next workout to fit it in before gym closes.

But today's session was good did 2 x (4,4), (4,3) => (L, R) first few reps good form last few reps hard and the form goes bad, but I am going to stick with this weight until I can do 8-10 reps, I probably will be able to fit in 2 sets, then will get less time to do single leg RDL's they are hard because after BSS my quads are sore that when doing the single leg rdl my quad's soreness is making it difficult to do the workout mainly for my right leg, left leg is fine.

weird times I got today for my 60m sprints alternating lead leg.
 1. 8.12    L
 2. 8.13    R
 3. 8.12    L
 4. 8.12    R

with the BSS it was tough for my right leg, I was sweaty I would manage a half and then my other leg comes off the bench, so I try again, I fail dropping it, try again, half, soo much sweat trickling down my face, I just have to complete the reps for my right leg, until I know my legs are finished and cannot take anymore so I move onto single leg RDL, the same balancing issues.

Rating: 7/10

Workout 21

Date: 02/06/2015
Soreness: none
Weight: 63.5kg

Warm up
  same

Workout
   4 x 60m sprint alternating lead leg High-Medium Head wind
     1. 8.37
     2. 8.44
     3. 8.16
     4. 8.35
   
   ankle jumps x 2 x 8
   tuck jumps x 2 x 8

mobility, activation and foam rolling (really helpful for the lift)
   
   BSS 3 x 1,1,2 @ 40kg Dumbells = 80kg = ~2 x BW
   
 
   Single leg RDLs 40kg dumbells 3 x 3
   
Cool down
  stretch

Comment
It was a good day, I was able to BSS with 40kg dumbells, which is 80kg, 160kg 2 legs, 80% of weight used on lead leg, meaning it is like squatting just a little above parallel 2 x BW  . It was comfortable not very struggling.
The runs felt nice even though a head wind I was able to get 8.3 - 8.4. my aim to get under 8 seconds before mid June. I was able to do it 7.97 but that with wind assist small.

Rating: 8/10