Adarq.org

Quote from: LBSS on August 24, 2015, 08:25:46 pm

is it ever ACTUALLY winter down there, though?

Haha this year is the first in a long time we've had a proper winter. And by proper winter it's hovering between 12-16 deg Celsius so I know that's not cold by US standards but it's still pretty average.

Haha, no it isn't , it is pretty warm for cold. And that comes from someone in Greece, that everyone thinks we are a summer tropic paradise, right? Wrong, it gets below zero pretty often in the winter, and that is at the seaside places, on the mountains it goes to -20 or so.

Plan for new season:
Feel like getting back to my old habits, gain as much mass and strength as i can till ~February, lean down and peak till next summer.
Important tweaks:
-O-lifts : Keep doing them all year round, add snatches besides HPC.
-Pchain : i have been neglecting glutes work. Gotta keep regular with lunges/BSS.
-Core : constantly neglected. Must do as often as possible, abs and back work.
-Stretch/SMR: Has to become a daily thing, it ain't that hard.
-Cardio : Also as much as possible, even LISS when beat from the weights, gotta stay as fit/lean as i can.
-Jumps : I am never jumping enough, not even close. Must keep at it, even in the winter with SVJs/dropsteps/DJs at home.
-Upper : pump up the volume. Add an accessory exercise for every main lift i do.
-Nutrition : Moar protein. I am at ~100g on off days, 150-200 at gym days. Gotta add 50g to that.
-Sleep : I am a night owl. Always have been. Not gonna change. But i could just deal with it more active, try to go to bed earlier, every hour is a gain.
Program : nothing fancy, i will do something like 3x5 with 15-20 reps finisher at all main lifts , 3x10-12 at accessory stuff.

Nothing out of this word, consistency is the key.

^^^
Searched through the comments, found him, he is Kwe Parker:

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

^^^Thanks, so i did!
Holiday-wise, everything was awesome.
Training-wise, total off. No training at all, no stretching at all, no nutrition watching at all, nothing. No disaster either, around the same weight, just a tad fatter.
Totally worth it. Back on track tomorrow, season plan soon.

7 August 2015

Did a dynamic warmup and then attempted some jumps to close the season with jumping PRs.
Instead i got one of the worse jumping session ever, lol. Legs were off, very very tight quads. Had a few plant collapses and even warmup 25'' submax RVJs hurt a lot at takeoff. Still tried to suck it up and see if they would loosen up on the way.
They didn't, felt shit and max height was 29''. 

Holiday time!!!

Have you had it looked at? Ive strained mune before and it felt similar to bad tendinitis.

This! Are you SURE it is not some kind of strain?

5 August 2015

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : legs way too tight

HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
1@67,5 ,     
-Got it. Knew i would, 60kg flew up. Maybe had 70 but straight up if i didnt do 67,5, no way i had a 2nd PR in me.

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
-Aaaand i gave up. Weight was very light but legs were no go, too tight, stressed, tired. That's it for the season.

SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand

BENT OVER DB ROW:
10 each hand @ 30kg
10 each hand @ 30kg
10 each hand @ 30kg
10 each hand @ 30kg

That was it. No more gym, one session tomorrow and im off.
Well timed, seriously need rest.