Adarq.org

BS 7x7x87.5 (PR)
OHP 3x6x52.5 (LPR)
HPC 6x40 (LPR; new ex), 6x50 (LPR), 3x3x57.5 (LPR)
RDL 6x60 (LPR; new ex), 8x80 (LPR), 8x70
WCU 6x88.5, 5x93.5, 5x91

BW: 88.5kg/195lb

Squat notes:
These are getting a lot harder... but so far im handling the volume ok. That should be the last workout below bodyweight lol.. nexst up is 7x7x92.5!

Hip hinge notes:
Started back on hang pcs and added RDLs as grip assistance. Grip was challenged by rep 8 of 80kg... heh.

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Thoughts - i need a hip hinge exercise. In the past  I have fallen in the trap of omitting things in my lust for squat progress but i wont continue that trend any longer. have to become a generalist and explore other areas of self improvement. conditioning, bodycomp, speed, power, gripwork, hip hinge stuff, 3pt%, single leg, reactivity etc. Will strive to bring up any weak points. I'll still continue to chase a big squat but not at the cost of the others. it just means i'll have slower squat progress but as long as it comes steadily and consistently im ok with it. No reason i can't aim for something like using 130kg for worksets of 6 or maintaining a 130kg FS while weighing 80kg or less and having all of the above. imho.

BS 7x7x75 (PR)
OHP 3x6x50
WCU 6x89.6

BW: 89.6kg/197.5lb

SQ notes:
Okay so FS has been jettisoned. Had a pain free squat session and I feel good about getting my first Pins Into Pillars squat session (7x7~50reps). Only occured to me that this sort of program prob wont work while im eating 1500kcal a day :/ Can't have everything. Still the weights will be light for some workouts yet and by the time it gets heavy i'll be able to increase calories so it should be okay.

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Sucks to hear about your lady friend. There seems to be a lot of this happening lately.

Thanks bruh. Im not sure if it's a set in stone thing or if it's salvegable. She seems pretty adamant/upset so maybe. I could have played things a lot better but spilt milk and everything.

BP 4x4(PR), 3x3, 5x2  [90kg, 35 reps, 12 sets; PR]
SQ 7x40, 7x60, 7x70, 7x67.5
CND - 20 mins @ 6.1kph

BW:90kg/198lb

BP notes:
Matched my previous PR of 22 reps in 6 sets though I think i was stronger then because i did a 5 to start with. My PR for max reps was 26 on friday done in 12 sets. I beat it by doing 27 in 8 sets. And pushed it to 31 reps in 10 sets. 33 in 11 and finally 35 in 12.

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Food log:


Fitbit log: ~10k

Less weight, master a given weight for volume before progressing. Be patient. Stay safe. Keep striving and improving but what you're doing there is dangerous af at your current level. I had a similar stumble while doing BSS earlier tonight as well, and LBSS comment bout being too close prob applies even more to me. Think DBs are better for BSS than BS unless you have a good safety setup (inside a cage with pins set appropriately) .

SQ 6x40
BP 3x90, 2x92.5, 2x90, 3x90, 8x2x90

BW: 90kg/199lb

Squat notes:
Back's feeling good Normally i'd take that to mean jump in and go heavy again but today i went the other way and did even less. i've lost the compulsion to try 'maintain' my strength while injured. there is no point, there are more pressing things i can do, for example, fix the asymmetry of my legs/hips at the bottom position. I think my torso is rotated and it pushes me out of alignment. If i fix that when i get back to squatting normally, i'll be able to squat more weight so it's worth taking this time now to fix it. Ive long neglected it. But i can't do this alone, i need someone to give me feedback during the rep - looking at video between sets isn't good enough for this.

BP notes:
Not sure what happened with my BP :/ 2 sundays ago i did 22 reps with 90kg with sets of reps with 3 and 4 and one 5. now im struggling to triple 90? wat's going on. anyway. I ended up doing a total of 12 sets with 90kg making up a total of 26 reps which is a PR for num reps with 90kg.

BS 6x40
FS 6x30
BSS 10x30
OHP 8x30, 2x8x40
WCU 2x5x90

Squat notes:
Taking rehab seriously, avoiding doing any rep which hurts. Gonna work on mobility and technique during injury downtime from here on. Did BSS, liked em, will continue next workout.

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Training for the next 4-6 weeks will focus on corrective exercise, lots of accessory work, anything which doesn't hurt is okay. BSS, band raises, TKEs, etc, all are ok. I shan't log them because that will get tedious but rest assured im working on a lot of little different exercises. Patience is the only thing i need now.

I've collected more injuries, this time my cervical spine. Jerked my head up cringefully after reading one of Raptors posts and popped my neck. Just joking but I actually did do that, and i ouldn't sleep that night, my neck was wrecked. Since then it has gotten better but it came back ohp last week. And again reappeared yesterday but today seems to better.

Need to take time off and get healthy. I may be able to bench but even that im not sure is a great idea..

BS 2x(8, 10, 12)x70kg
OHP 8x40, 5x55, 8x40

BW: 89.8kg/198lb

Squat notes:
Though to try ladders. Total volume = 60 reps.

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Tried dunking but my back was too fucked for that and the closest i came was layup.