Adarq.org

1:0:1 for them, which means no pause or slow eccentric, goal is 3x30.
But the other day of the week that i do seated raises i do 3x15 in 1:1:2 tempo, slow eccentric and pause at both ends of ROM.

^^^Word!

28 June 2015

Bodyweight@session : ???
Soreness : hamstrings : quads and hamstrings and a tiny bit calves
Injuries/aches : none

RUNS & JUMPS SESSION :

Dynamic warmup 10'

2,5 KM ( ~1,5 MILE ) RUN :
Time : 18m:50s
Average speed : ~8 kmh
-Was jog and not run, wanted to do a LISS sesion. Was nice.

JUMPS:
Only the very low ( 9'6'' ) rim was free. I don't like jumping there, cant sync my rim touch well, plus i don't know where exactly i touched it because it is below wrist.
It was a 'bad' session because of the tired legs anyway, was getting 26'' SVJ / 28'' dropstep and 1 step.
And then... i had an apocalypse, an epiphany. I realized i am not actually trying to push off the balls of my feel with everything i got. It is like i have forgotten how to do a ME jump. I think this started with that long-term quad injury i had, that i kept re-flaring whenever i did a true ME jump. And because the time span was too long ( 8 months or so ) it became habitual?
So anyway, i said, Ok, now push it. At the first jump i failed. Next too. I couldn't push, the inhibition is still there. And after a few tries, i got it! Boom, 2'' higher immediately and repeatable. But more important, it felt great. Like the good oldtimes. I was always a voluntary force jumper anyway, so losing that aspect explains why i don't jump what i should be jumping ( according to my strength levels and body composition, compared to myself in the not-so-long past ).
Now i am not running into conclusions yet, gotta see how this works when fresh, if it is repeatable etc etc. But it is just felt great. And it feels very hopeful and motivational.

DAILY SMR:
None, booooooooo.
SMR COMMIT COUNT: 15/28

Yeah, i hear you. Weight also doesn't affect, i had 30'' SVJ / 34'' dropstep being ~90kg and about just as strong (weak) as now.
Maybe if there is a measurement, a quantity for expressing strength at the half squat depth ( or the DLRVJ depth if you will ), i can say i am good at it. For example, i remember you complaining about half squats with what, 100kg? And while my fulls squat max is around 110kg now, i can do 5 reps of half squats with 130kg extremely fast ( concentric much less than 1s ). Is that strong quads? hamstrings? good RFD? i have no clue.

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27 June 2015

Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none

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

Workout #40( Week #16)

HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
0@65kg
0@65kg
0@65kg
-Was pretty close to 65, almost got it. Nice.

HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@50kg ( extra set )
5@60kg
5@75kg ( +5 kg )
3@85kg ( +2,5 kg )
10@65kg ( +2,5 kg )
-Very good progress.

SEATED NEUTRAL GRIP DB OHP
10@16kg each hand
10@16kg each hand
10@16kg each hand
10@16kg each hand ( +2 reps )
-Nice.

BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
10 each hand @ 36kg
20 each hand @ 26kg
-Same with last time, gonna stay for a while and make them 'tighter'.

SEATED PAUSED CALF RAISE:
15@60kg
15@60kg
15@60kg ( +2 reps )
-Nice.

---

DAILY SMR:
none, bleh
SMR COMMIT COUNT: 15/27

26 June 2015

Bodyweight@session : ???
Soreness : hamstrings : stiff quads
Injuries/aches : none

RUNS & JUMPS SESSION :

Dynamic warmup 10'

TEMPO RUNS:
3x5x80m@~80%
Starting every minute, times were around ~15-16s.
Rest between sets 3'.
-Great, felt i could take longer strides, was 10% faster with the same effort.

TODDDAY METHOD JUMPS:
SVJ :  26''
Dropstep : 30''
1-step DLRVJ : 29''
Slow 1-step DLRVJ : 30.5''
-Looks like speed ( even low speed ) fucks me up. Horrible FA? Dunno, runups are a mess.
I am going to move my jumps prior to the runs, maybe the accumulated fatigue from the sprints messes with FA/RFD etc.

DAILY SMR:

Stretching:
Quads, hamstrings, hip flexors, calves:
1 sets throughout the day, 2 min holds at each position.

SMR COMMIT COUNT: 15/26

24 June 2015

DAILY SMR:

Foam rolling:
IT bands:
3 sets of 10 slow up and down rolls each leg

Stretching:
Quads, hamstrings, hip flexors, calves:
1 sets throughout the day, 2 min holds at each position.

SMR COMMIT COUNT: 14/24

That was nice.

22 June 2015

Bodyweight@session : ~83kg
Soreness : none
Injuries/aches : none

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

Workout #38 , ( Week #16 )

HANG POWER CLEAN
5@20kg
3@30kg
3@40kg
3@50kg
3@50kg
3@50kg
3@50kg
3@50kg
-5x3@50kg is now easy. Nice.

RDL:
8@82,5kg ( +2,5 kg )
8@87,5kg ( +2,5 kg )
8@92,5kg ( +2,5 kg )
-Grip was great so RDLing was great too.

BENCH PRESS:
11@60kg ( +1 reps )
8@60kg
6@60kg
Total = 25 reps ( +1 reps )
Drop-set : 12@50kg
-Back to 25 reps, good control too, nice.

DEAD HANG PULLUPS:
8@BW
6@BW
6@BW ( +1 reps )
Total = 20 reps
Drop-set : Lat-Pulldown 12@150lbs
-Wow, progress after idk, forever.

STANDING CALF RAISE MACHINE:
30@BW+50kg
25@BW+50kg ( -3 reps )
22@BW+50kg ( -1 rep )
-Weak, weird.

---

DAILY SMR:
None.
SMR COMMIT COUNT: 13/22

Meh, i am slacking, gotta step my game up.

What happened from 15 to 20? No workout days don't happen in this journal, KF lifting every single day is a fundamental rule of the universe.