Adarq.org

4 February 2015

Bodyweight@session : ~86.25kg
Soreness : quads un-recovered from Monday
Injuries/aches : none

RSR based routine
Week #4 , Day #2

HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
2@50kg
2@60kg
0@70kg
-Low weights was technique work. Watched a lot of videos, tried a few things, felt like it worked good.
60kg was sweet, smooth and fast. 70kg was a clean miss though, i could only get the bar navel-high. Should have tried 65.

HIGH BAR FULL SQUAT:
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
-Lol, terrible. Legs very tired. 90kg felt heavier than monday's 95kg.

UPRIGHT BB ROW:
10@32,5kg ( +2,5kg )
10@32,5kg ( +2,5kg )
10@32,5kg ( +2,5kg )
10@32,5kg ( +2,5kg )
-Strong, second time on a row adding weight without missing reps.

DB CURL:
10@18kg each hand
10@18kg each hand ( +2reps per hand )
-Very nice.

PREACHER BB CURL:
10@27,5kg ( +2,5kg )
10@27,5kg ( +2,5kg )
-Very nice.

TRICEPS ROPE PUSH DOWN:
10@27,5kg ( +2,5kg )
10@27,5kg ( +2,5kg )
9@27,5kg ( +2,5kg ) , ( -1 rep )
7@27,5kg ( +2,5kg ) , ( -3 reps )
-Reached failure. Still very strong.

Yeah, maybe it is the exaggeration of the jump that made you feel strange about what you are seeing. Which brings us to coges, indeed the heavier the bar gets, the less i jump. And the jump at the lighter ones, you are right, it is not needed, it just happened. I will take your word about never seeing a cue about jumping in russian/chinese o-lift guides, jump + 200kg don't go in the same sentence. I guess just stabilizing at -relatively- heavy weights will auto-eliminate the jump.
Also, watching Lance's video again, although the bar is empty he doesn't jump, it looks like he takes that triple extension power and 'transfers' it to upper body, not using it to jump but using it to execute the catch rapidly/explosively. That looks like the best deal. I will go through that 1-2-3 learning drill of Lance, kinda reset myself, see what happens.
Thanks both!

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2 February 2015

Bodyweight@session : ~88kg 
Soreness : none
Injuries/aches : none

RSR based routine
Week #4 , Day #1

HANG POWER CLEAN:
Wanted to save all energy for squats, skipped.

HIGH BAR FULL SQUAT:
5@95kg
5@95kg
5@95kg
5@95kg
5@95kg
-Volume dusk, intensity dawn. Was not easy but went good.
I feel I am definitely much stronger already, i have built up confidence/technique at powering out of the hole.

BENCH PRESS:
10@55kg
10@55kg
10@55kg ( +2 reps )
8@55kg ( +1 rep )
-Progress. Not at 4x10 though. Still very good for my standards.

DEAD HANG PULLUPS:
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW
5@BW
-Finally, progress.

STANDING CALF RAISE MACHINE:
30@BW+50kg
27@BW+50kg ( +2 reps )
25@BW+50kg ( +3 reps )
-Nice, getting there!

Good day, again.

Did you learn to PC from Mark Rippetoe?

No, from Lance. What do you mean, too much back lean on the dip?
Gotta factor in that  i have too long arms and femurs with a rather small torso, lean and angles are forced to be big.

squat looking solid. dunno how i feel about your neck, seems a bit hyperextended, but that maybe not such a big deal.

Thanks. My neck is quite long FWIW. Also I do use the 'look up' hated cue, not exactly look up though, look forward, helps me rise my chest up first.

31 January 2015

Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none

RSR based routine
Week #3 , Day #3

HANG POWER CLEAN
5@20kg
3@30kg
3@40kg
2@50kg
1@60kg
-I am joining entropy and gukl , adarq-org-HPC-skwad, yay! 

I am setting a goal of reaching a BW clean until summer break, that is 6 months from now. I can sure clean 65-70 as  i am now, so ~80kg ( where i hope my BW will be by then ) is realistic.
Today I switched to hook grip, had no problems with it, i guess 8'' hand with long fingers helps. Felt better with it actually.
Also focused on achieving triple extension. Went well, visual stuff coming later.

HIGH BAR FULL SQUAT:
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
-Light weight. 2 min breaks, very solid form, good depth, good speed, everything good.
Feeling that i am actually getting stronger at the last 3-4 sessions, good, i felt stagnated the first 2 weeks of RSR.

BB OHP:
10@32,5kg
10@32,5kg
10@32,5kg ( +1 rep )
9@32,5kg ( +1 rep )
-Progressed but failed to get 4x10, damn.

BENT OVER DB ROW:
10 each hand @ 26kg ( +2 kg )
10 each hand @ 26kg ( +2 kg )
10 each hand @ 26kg ( +2 kg )
10 each hand @ 26kg ( +2 kg )
-Still not that challenging. I underestimated my strength here.

LANCE STANDING CALF RAISE ( explosive DL concentric, slow SL eccentric )
10 each leg @ BW+35kg ( +5 kg )
10 each leg @ BW+35kg ( +5 kg )
10 each leg @ BW+35kg ( +5 kg )
10 each leg @ BW+35kg ( +5 kg )
-Same thing with rows, rather easy.

Good day.

29 January 2015

Bodyweight@session : n/a
Soreness : quads tight.
Injuries/aches : none

1.5 hours full court basketball.
As always after volume squatting, legs feel very tight but somehow they perform well.
Good endurance, good vert, very strong in physical game.
Every time my game gets a little better. I am really enjoying it, probably the best player I have been, ever!
Not the most athletic though, gotta get back to 33+ dropstep/35 rvj. That would wrap it up.

I need to eventually find some measurements for PR's other than jumps, since i'm not going to hit the weights like I used to.

There is a great idea to achieve that.
Change your mind and go hit the weights like you used to.
 

I think you are both right. Because the triple extension frame is missing, but also given the knee and hips angles at the "takeoff" frame, it looks like there was no triple extension at all. I will film again when i get the chance and study it.
Again, when should the triple extension occur?

And a little visual for my hang power clean, from the top set @ 60kg.
Those 3 frames are : the dip ( one frame before pulling ) , the first frame that my feet are in the air and of course the catch ( biggest depth/max knee bend frame ).