Adarq.org

Training
FBS 2x115, 0Fx122.5
BS 2x7x100
WCU 6x87
WPU 2x87, 3x87 (new exercise)
CURLZ 6x37.5, 10x35, 10x32.5, 10x30
OHP 6x40, 7x47.5, 8x45

Squat notes:
My CNS was torched from last time. Every warmups felt heavy on my back and mentally I had to force myself to get thru the sets, otherwise my body/mind/CNS wanted none of it, just wanted to rack the bar and call it a night. So in that sense, i'm happy with getting /something/ done in the end! 2x7x100 is a legit effort, for my first week back of training. I suspect i'll be able to quickly work back to say 3x10x100 before my body is ready for adding some weight to the bar.

Failing 122.5kg front squat makes me sad though. Shit, 125x3 used be my warmup. 140kg was a warmup single. Now i'm getting owned by and failing 122.5kg. But i'm ok with it, things will get better, just have to put together 4 weeks of solid uninterrupted progress and i'll be back on track to get ready for the hard work needed to set PRs.

Upper notes:
Tried pullups, different, will continue them. Being conservative with chinup volume. Will build it up one set at a time. I think i should be able to do chinups every workout really, lets hit 10x100kg and get it out of the way quickly and then put it on maintenance while I focus on PR bench from there.

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Btw i'm giving myself a pass on diet this week. Just because, training is so hard right now, mentally, i just need to take away any excuses i might have for not being up for lifting. Eventually it will get easier and i'll be able to transition onto a dietary regime without affecting my mental state.

So i've had a 2 week break since the tournament. Both from training and diet. I think my basketball season is now effectively over. I'm going to get back into lifting in a big way, try to get back to making PRs and seeing how close I can come to my signature goals. Starting tmr, going to eat clean, get on a caloric deficit and lift my way to becoming a better athlete. I can't wait. I've almost started to feel that hunger for PRs which i haven't had since january. So i'm ready, it's time. Lets do this thing. I mean let me do thing, haha, there are no team mates in this game.

Training
FBS 6x60
BP 6x60, 6x70, 2x77.5, 6x65
OHP 8x40, 7x45
CURLZ 8x30, 7x35

Squat notes:
Either something is wrong with me, not sure what, but i can't bring myself to squat normally. I've been favouring my right knee, hoping it was just a temporary niggle but it's not going away. Even when i try to get up from a chair, it hurts somewhere in the middle of my kneecap. No idea where it came from. I do remember knocking knees with someone during the comp, but i be sure if it's to blame, cause i was able to go on and play normally from there and didn't really have any problems with jumping or running. It only really occurs when squatting..

Upper notes:
Did some pump work. I think i might devote myself to upper body, maybe it will be the change I need while my knee isn't 100%.

vag, Isn't that more SPP? I'm after mass gains more than anything else. Beefen up my shoulder, chest, lats, arms etc.

Btw i'm not even sure i'd use PP or OHP even if i was training SPP. Why? Cost benefit risk. I have hurt my back too much with ohp. Maybe i could fix my form and reign my ego and get more out of these exercises. But. Idk, i'm not sure there is any point bothering with overhead stuff when ones bench is weak (~100kg or so). Adding 20-30kg to my bench will take my OHP up 10-15kg as well as push press (maybe more), so why not just focus on that one exercise..

I should probably do more overhead stuff anyway, but who has time to do all the things we should be doing :/

Lets start over lol. I've not lifted in 10 days, prob the longest break in recent memory. I think i was still recovering from playing 7 games last week lol. But im feeling good now. I ate too much junk the last 5 days. Think that will end today, now that im back to training normally, my diet should return to baseline, as it's strongly coupled to training. I've noticed when i have training setbacks in life, injury or whatever, my diet goes with it.

Calves look good, just from playing basketball, the've filled out somehow. Nice not having stick legs. Now imagine rebuilding my thighs back to 27" while staying lean and squatting 170-180kg? that would be sick.

Training
FBS 3x100, 1x110 (lol), 6x90 (fs only), 6x97.5 (bs only)
BP 6x70
CU ~ 15 total

Squat notes:
Form wasn't great, and even 60kg warmups felt hard lol. I guess that's to be expected. It may be partially cause i did this workout stimulant free, i think im just gonna spend some time rebuilding up my strength without caffeine before I add it back. Do i need caffeine to FS 120kg? Right now i do, but i shouldnt need it for such a light weight. Maybe when i get back into the 130-150kg range i'll add back caffeine but dont need it atm.

Re: the shoe discussion on ChrisM's progress log



No love for the KDs? I am seeing them around quite a bit. It's a good thing lightweight lowtops are taking over. I hope this trend continues. These shoes look sick but i have no idea how well they perform. Maybe it just looks that way but they seem a bit flat, as in not much heel? That seems odd, you prob don't get as much quad or whatever, maybe it's just an illusion. The other thing is, they appear narrow which wont really suit.  I'd like to try them out and see if i can jump/run/play well in them. Maybe i'll pick up a pair. Always looking for a good shoe though, haven't found one yet.

Sprinting and bounding, bilaterally and unilaterally. Specific lifts (half squats, glute ham raises).

Sketch me a simple workout. I'll give it a week or two, if it's doing good things for me i'll keep it up.

Vag lol, bro you overthink it, and that says something coming from me

I dont care what someone weighs or how tall they are, i just wanna be built like a bear and just overpower them in the post. plus i know now that even if i weigh 100kg i can still dunk. So i just need to make sure at my heaviest strong/powerful weight, i have a)excellent fitness/conditioing to still run the floor and b)maintain my dunking ability. If i can do those things while being strong and reasonably lean, i'll be happy. And need to drill the shit out of post moves. As in against a real person, a big strong one preferably who makes me work hard.

I want to try a basic hypertrophy approach to this too. I've never had much out of pure strength training even though, that's what i've always done. Have to see wht i can get out of higher reps and sets. But before that happens, need to get back to some basic strength levels and be lean enough to start a decent bulk. So this is basically how i'll go about it.....

1. Get my bodyfat down to 10% or so;
2. Concurrently with 1, get my lifts back to 140/150/160 (fs,bs,bbs)
3. bulk with hypertrophy focus
4. harvest gains with strength focus
5. cut and maintain strength and mass (aiming for 160/180/190 fs,bs,bbs)

And throughout this, maintain my fitness/conditioning and KEEP WORKING ON MY GAME. Not starting from scratch again like i did this time around.