Adarq.org

i just transcribed my first song. this version of "everywhere" by fleetwood mac: https://www.youtube.com/watch?v=UPbeGd-GszA.

a super easy song (almost 100% power chords and you can see her hands basically the whole time), but still, that's not something i could do at the beginning of the year.

now to go learn it...

Nice! Cool song too.

24/09/2020
Keegan Smith Program- Day 4
Bodyweight - ? - Forgot to weigh in

C&J practice with dowel

C&J-
bar x 5 + 5
30 x 3 + 3
40 x 2 + 2
50 x 1 + 1
60 x 1

Power Clean
70 x 1
80 x 1
90 x 1

Rack Pulls-
110 x 3, 130 x 3, 160 x 2

Jefferson Curl-
2 x 5 @ 20 with 3s pause

Interesting session. Still piecing this program together and need to add more supplementary work but I'm getting there.

22/09/2020
Keegan Smith Program- Day 2
Bodyweight - 98.7

Skipping x 2 mins

ATG Split Squat
bw x 5, +12 x 5, +20 x 5, +30 x 3, +40 x 3

Seated GM-
bar x 5, 30 x 5, 40 x 5

Front Squat-
bar x 5, 40 x 5, 60 x 3, 80 x 5, 90 x 5

Snatch Bar complex

Hang Power Snatch-
bar x 3, 30 x 3, 40 x 1, 50 x 1 +OHS, 60 x 1 +OHS

Doneski.

Front squat felt so good. 90 was easy. I did have sleeves and a belt on. Had sleeves no belt for 80 which was super smooth too. Bar moved quick for both sets. No idea what my 5RM is but I think it's 100 or 105. I do know my 1RM is 125 so we'll see how we go with that one soon. Also, bar moved super easy on snatch. In fact the split squats were easy too. No idea what happened today but it's a good day.

I'm killing my program. As in putting it down. Paused squats are not for me right now. May come back to it later may not. One other problem I had was I just wasn't feeling the programming. I'm going back to a similar program I was doing earlier in the year. Still squatting and deadlifting, more upper body work (working towards that 1 arm chin) and some oly lifts. This is right up my alley. Will still have the stretching sessions included though.

I still have my eye on a 150 back squat before the end of the year.     

16/09/2020
Squats & Splits- Day 2

A1) Couch Quad Stretch - 3x30s
A2) Single Leg Pike- 3x5 (1 rep = 4 1/4 reps)
A3) Long Lunge Pulse- 3x5
A4) Seated Pike Lift- 3x10

B) Front Split Test- 60s per side

C) Half Kneeling Hpi Flexor- 1x5/side

D) Standing Pike- 1x60s

17/09/2020
Splits & Squats- Day 3

Prep Work
Juggling- 3x60s
Supine Ext Rotations- 3x30s
Seated GM- 3x5

Strength Work
Mid Range Pause Squat (2s pause)-
5x4@60

SL Good Morning- 5x3 @ bw, 20, 25, 30, 32.5
Pull Ups- 3, 3, 3, 3, 3

Iso Back Extension- 10s, 20s, 20s
False Grip Ring Rows- 5, 7, 10
QL Raise- 3x10@20kg

Squats weren't great. Depth was ok but too much forward lean going on. Hips are too tight I think. Had a little pain on the outside of my left knee too which was disconcerting. Have had some late nights and shitty sleep the last week or two which I know it's helping. 

3 hours? Man that's insane. How did you manage that on just carrot, beetroot and cheese?

Decided to take an extra day yesterday. Will train today even though I'm not 100% I think it will do me more good to train rather than not. Not going to be pushing any back to back days though.