Adarq.org

Yes, you should have filmed and not save for later, because you never know what will come.
Yes, maybe your athletic peak has passed and you will never reach your full genetic potential. Maybe, i probably disagree, but let's say it is a fact.
Even so, that does not mean you can not keep progressing and surpass your previous PRs.
So, for example, maybe you were built to top at 200kg squat and 40'' RVJ, but you only got to 170kg and 35''.
Well, work your ass off and get to 190kg and 38'' that is still doable.
Go get it.

Yes, huge difference. I was feeling my legs stiff and tight and tired all the time. Now this is gone, they are always fresh.
And i have not even been doing it right, i still do small sessions and not so often.

^Word!
I don't buy the LVP rating either. Yes, he had 40%fg and 6TO but still, 32pts 18 rebounds and 9 assists = LVP? nope.
His finals average was 36p / 13reb / 9as , in 6 games, 46 min avg playtime. And that was coming from 30/11/9 at the conference finals and 26/11/9 at the conference semis. I get dizzy just typing those numbers!
 

True, my 100% is around 15s so 20s is ~75%.
I don't log the PR/percentage number, but the estimation of effort put, how much i was pushing it.
That is done on purpose, but I should change it.

15 June 2015

Bodyweight@session : ~83.5kg
Soreness : none
Injuries/aches : none

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

Workout #35 , ( Week #15 )

HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
0@60kg
0@60kg
0@60kg
1+0@55kg
-Bar felt light but the groove wasn't there. Couldn't even double 55kg.

HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@60kg
5@70kg
3@80kg
10@60kg ( +2 reps )
-Small progress, very welcomed.

BENCH PRESS:
10@60kg ( -1 reps )
8@60kg
6@60kg
Total = 24 reps ( -1 rep )
Drop-set : 12@50kg
-Weak.

DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 19 reps
Drop-set : Lat-Pulldown 12@150lbs
-Same reps, but barely got them, was weaker here too.

STANDING CALF RAISE:
STANDING SL CALF RAISE:
23@BW
23@BW
23@BW
-Gym had to close so i did some SL at home. Of course BW SL was much harder than BW+50 DL

Bad day. Everything was hard. Not sure if detrained or too tired. Maybe a little bit of both.

---

DAILY SMR:

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

SMR COMMIT COUNT: 11/15

Picking the SMR count where i left it last Monday, not counting this past off week.

Attending a conference + off-town weekend = forced 1 week total off.
What can you do.
See you Monday.

6 June 2015

Bodyweight@session : ~82,5kg
Soreness : none
Injuries/aches : none

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

Workout #33( Week #13)

HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
0@62,5kg almost got it
0@62,5kg not even close
1@60kg easy
1@62,5kg , post-injury 
-Finally!!!

HIGH BAR FULL SQUAT:
HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@60kg
5@70kg
3@80kg
8@60kg
-Decided to switch to paused ATG.
I have halves and cleans for power, will use those for fixing form issues and adding some VMO strength/mass.
Goal for adding weight will be 3reps for top-set and 10reps for drop-set, ramp-up sets will be 5s.

SEATED NEUTRAL GRIP DB OHP
10@16kg each hand
10@16kg each hand
10@16kg each hand
8@16kg each hand ( -1 rep )
-Oops, i rep less. I think i was stronger but i did them much slower, so run out of gas in the end.

BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
9 each hand @ 36kg
18 each hand @ 26kg ( +3 reps per hand )
-Very nice.

SEATED PAUSED CALF RAISE:
15@60kg ( +5 kg )
15@60kg ( +5 kg )
12@60kg ( +5 kg ) ,  ( -3 reps )
-Added weight. First set solid, second set lost top ROM after rep 11 , last set solid form till rep 12 but then fail.

---

DAILY SMR:

Foam rolling:
IT bands:
3 sets of 5 slow up and down rolls
Quads:
3 sets of 5 slow up and down rolls

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

SMR COMMIT COUNT: 9/12

^^^
Definitely high volume, with the heaviest weight that you can do without sacrificing ROM and form ( most important cues : reach full extension at top, don't bounce at the bottom ).

Here is a small abstract talking about the volume:

The range of motion of a calf raise is so short  they require either higher reps or intentionally slower tempos to get the same time under tension as most typical movements. For example, a heavy set of 5 squats performed at a normal tempo might take 25 seconds to complete. Most people will complete a heavy set of 5 calf raises in 10 seconds or less.  Therefore it's essential you either increase the reps per set or slow the movement down. I consider a set of 25 calf raises approximateley equivalent to a set of 8 squats as far as the qualities effected. If you want to utilize lower reps try using a 5 seconds eccentric (lowering phase). One workout I like is 5 sets of 5 reps with a 5 second lowering phase, 1 second pause, and explosive concentric.

Read the hole article too : http://www.higher-faster-sports.com/calftraining.html

As for where i do the raises, my gym has both standing and seated calf raise machines ( google them ) , so i train them 2 times a week, one day is standing 3x30 , other day is seated paused 3x15. Other options:
-Leg press: load it , push it normally, then slowly move your feet off the pad so only ball of feet support it, lock the knees, do the reps, put feel back on pad, bring it back.
-Smith machine, use a few plates on the ground to create the deficit you need for your eccentric.
-Single leg calf raises on whatever elevated surface. Those are awesome, you will find BW very challenging , if not then you can hold a DB with your free hand ( you need the other one for balancing ).