Adarq.org

18 July 2015

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #49( Week #19)

HANG POWER CLEAN
Was sort on time , skipped.

HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@60kg
5@75kg
3@90kg ( +1 rep )
MEBM : 20@60kg , no pause
-Happy with the 90kg triple and the overall paused performance. MEBM is brutal.

SEATED NEUTRAL GRIP DB OHP
10@18kg each hand
10@18kg each hand
9@18kg each hand ( -1 rep )
8@18kg each hand ( -2 reps )
-Small regress here. Shorter breaks/deeper ROM/slower pace is the reason.

BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
10 each hand @ 36kg
20 each hand @ 26kg
-26kg dropset got easy, should have done heavier.

SEATED PAUSED CALF RAISE:
STANDING SL PAUSED CALF RAISE:
15 each leg @ BW
15 each leg @ BW
15 each leg @ BW
-Strong.

13 July 2015

Bodyweight@session : ~85kg , it is going up but it is intended
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #47, ( Week #19)

HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
0@65kg
0@65kg
0@65kg
-Stupid misses, i was pulling good, just couldn't slip myself under the bar. Dunno why. Still strong.

RDL:
8@90kg
8@95kg
7@100kg ( +2 reps )
-Grip much better, nice.

BENCH PRESS:
10@62,5kg ( +2 reps )
7@62,5kg ( +1 rep )
6@62,5kg
Total = 23 reps ( +3 reps )
Drop-set : 13@52,5kg ( +2,5 kg )
-Nice.

DEAD HANG PULLUPS:
8@BW
6@BW ( -1 rep )
5@BW ( -1 rep )
Total = 19 reps  ( -2 reps )
Drop-set : Lat-Pulldown 11@150lbs  ( -1 rep )
-Back was weak today, don't know why.

STANDING CALF RAISE MACHINE:
30@BW+50kg
27@BW+50kg ( -1 rep )
23@BW+50kg ( -2 reps )
-Small regress here too. Hm.

Was hell for me too, lol. After rep 13-14 it is all mental though.
Also, something very interesting, the following days i have glutes DOMS. Nice...

9 July 2015

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #45( Week #18)

MUSCLE CLEANS:
5@20kg
5@30kg
5@40kg
5@45kg
4@50kg ( +1 rep )
-Great.

HALF SQUAT:
5@20kg
5@60kg
5@80kg
5@100kg
5@120kg
5@135kg ( +depth )
-Got my top set right this time. Legit depth, great speed, awesomeness!

UPRIGHT BB ROW:
10@35kg ( +2,5 kg )
10@35kg ( +2,5 kg )
10@35kg ( +2,5 kg )
9@35kg ( +2,5 kg ) , ( -1 rep )
-Very nice.

BICEPS BB CURL:
10@30kg ( +2,5 kg )
10@30kg ( +2,5 kg )
9@30kg ( +2,5 kg ) , ( -2 reps )
8@30kg ( +2,5 kg ) , ( -1 rep )
-Very nice.

TRICEPS PUSHDOWN:
10@140lbs
10@140lbs
10@140lbs ( -1 rep )
8@140lbs
-One less rep than last time but i think i was going slower. Strong anyway.

8 July 2015

Went to the park and jumped.
Heights were the same, 26'' SVJ, 30'' everything else, got a couple of 30.5'' off 1 step.
However i see some improvement: 30'' was repeatable in all jumps and, more important, runups are improving. Starting to 'feel' them, like i can 'feel' and 'control' the horizontal to vertical transfer.
As a result, after a long long time, the runup jumps felt better, 30'' felt easier from 1 and 2 steps ( and i got it from 3 steps too ) than from the more voluntary force dropsteps.
Encouraging.

Whats a competitive realistic 10k time thats not like something an olympic runner would do it in?

About 1 hour is the 'milestone' for average Joe runners.

Real life sample:
Adarq, who was rather good trained for it with his daily 7mile runs, did 5K  in ~23m a few months ago and that was enough to get him in the top 3.5%.

04/02/2015

bw = 178

run: ran an official 5k
- 22:50
- placed 205 out of 7,000+

Edit:
Men's WR is 26:17, i can't find words to describe how beastly inhuman this performance is, 100 consecutive 15.5 100m runs, dammit!!!

Well, my point was that whatever the reasons, DL can easily become a back pulling thing. But still, a properly executed DL is an awesome compound movement.

2 July 2015

Went jumping. Legs were tired/stiff.
SVJ : max 26''
Dropstep : max 30.5'', ties season best
1, 2 step DLRVJs : max 30''

Playing a lot with form, adding some volume, trying to make runups more efficient. Kinda worked, got 30'' of 2 steps that i couldn't do recently.
Also looked back at my log a lot, it seems that 4-5'' was always the SVJ-RVJ gap for me. So it looks like it is a pure power ( strength ) thing, and not reactivity or whatever.
If i manage to get my SVJ up, RVJ will follow. I have no idea how to do that though, i am probably at the best relative strength/body composition condition ever.
I haven't done a true recovered ME jumps session yet though, gotta wait and see what happens then.

Hm. There is no better or worse here, depends what you want to do.

DL is a great compound exercise. The bad : you are never really sure about form as you go heavy, also you can lift a lot of load with back and not legs. Finally, it is not 100% pchain, quads help a lot too.
GHR : great one but most of us can't do even 1 legit rep, so unless you are already very strong you can't do them for volume.
BSS : Love it, hits the glutes like no other exercise.
RDL : I like it because you can really control form and you can go for volume ( unlike the DL ). Supposedly it hits the glutes too, but tbh that is minimal for me.
Hip thrusts : You didn't mention them but that is a great one of the same 'group'.

So the reason i prefer RDLs is that it is easy to setup and you go heavy(ish) too so you get all that added benefit ( traps, core, CNS, grip ) with no sacrifice at the original goal.
I should be doing lunges or BSS or hip thrusts too that day and i don't know why i don't, I did lunges at the beginning but at some point i stopped and i just realized it.