Adarq.org

BP 3x90, 0Fx102.5 (PR attempt), 0Fx101 (PR attempt), 4x80 (paused; PR)
BS 7x7x82.5 (PR)
CR 20x90(LPR), 20x100(LPR)
Thick band glute bridge - 2x20 (PR)
Orange band X-walk -  3 sets (PR; new ex)
SVJ jumps - 3x6 (LPR; new ex)
1 leg hops x 3 (new ex)

BW: 88.5kg/195lb (LPR)

BP notes: 
These weeks where i bench twice don't really seem to yield 2 good workouts. Next week is just a 1x bp week.

Squat notes:
Wow, ive made an unexpected breakthrough in technique.. will write a longer seperate post after this one. Adjusting to sets of 7... no longer getting that burn around rep 7.. feeling good. just for fun i did 8 and 10 reps for the last 2 sets. And they werent burny either.

Have to learn to adjust my ideas of what heavy is - 70kg is too heavy, 67.6kg was heavy and 60kg probably was heavy. All of these are ofc super light but in my present state they're all too heavy. Back didn't like what I did yesterday. Not sure i can pinpoint it to which exercise or set/rep but i think it was a FS rep where i kinda twisted at the bottom of the squat and it aggrevagated my back injury again even though i'd been feeling 100% good lately. Woke up today feeling it. To add insult to injuy i had been conservative and did less volume than i would have liked.

more bad news: that the woman i had being seeing since summer - we decided to end it today. Sucks but it happens.



 i nailed today's diet so im on a string of 2 days. If i can get past day 3, im usually set for a nice long stint so hoping for that. i just want to drop 5kg and then i'll do maintenance and/or recomp. i dont want to diet 10kg off in one go, it will destroy my motivation even more than it already is. bench press seems to be the only thing im excited about lately.

Feeling healthy thinking of what to do next. I figure I have about 8 weeks ahead before I can get back to lifting heavishy (3x120kg FS & 6x127.5kg BS) .. so in that time i'll be working on:
 
1. mobility and technique for squats
2. accessory work for squats
3. work capacity (ie being able to do lots of sets and recover from it)
4. conditioning (never really focused on this before but i have time to now)
5. bench press...
6. bodycomp (get bw around 80kg)

in no particular order ^. Weighed myself today and i was 88.5kg/195.1lb light. So that's my starting point. Wil continue to log bw before my first set of squats still. i guess i could make it a goal to weigh 80kg before my first set but that's a stronger goal than morning 80kg. Anyway it's just for now, i still think i'll be strongest around 85kg once ive gained some mass from 80kg but right now im too heavy to bother with recomp just gonna straight up cut for a while.

This should be an interesting period of training if i can stay injury free im excited about where it takes me..

SQ 6x40, 6x50, 3x6x57.5
Calf Raise 2x20x57.5 (LPR; new ex)
BSS 6x40 (LPR), 6x47.5 (LPR)
Thick Band Glute bridge 3x15 (PR)

Squat notes:
Conservative with weight but i increased volume a bit. Now doing 50-50% FS:BS worksets - i dont think there is anything inherently wrong with FS for my back. It's depth I have to watch out for and dedication to ultra good form should protect me as long as I remain conservative with weight. Keeping it light for another week minimum - but thinking i should extend that to 2 weeks. Just need to get healthy then i will see about strong.

also, an advance warning: if you do end up getting shoes, BACK OFF THE WEIGHT FOR A COUPLE OF WEEKS AND BUILD UP SLOWLY. even if you don't feel it acutely, the shoes change the movement and your body needs time to adjust. i fucked up my hip when i switched years ago because i got so excited about the increased stability*, and i know at least one other guy who did the same thing (after i gave him this same warning and he didn't listen, lol).

*in fairness, i'm super prone to nagging injuries and always have been.

i remember your refrain when i got my romaloes 2. I actually ended up getting injured even though i had tried to transition into the bigger heel. So it's good advice. And to be fair i get waaaaay leaned over with a higher heel which is dangerous and it might not apply to chris, he might still be pretty upright in which case he can go balls to the wall with his new shoes when they come. But still it's good advice to transition into the new shoes. Maybe he could use the shoes as a backoff work after squatting normally with his regular shoes, and slowly increasing the sets done with oly shoes while decreasing the sets done with non-lifitng shoes? Idk, im sure chris will work it out himself, he's smart. But it's a good warning and i expected you to give it to him - so good looking out!

fwiw i've had mine for like 5 years now and they are basically like new.

mine too. i like the dowins but our models are old and not sure if they apply to the newer ones. They might even be better?

max barbell is where i'd buy on a budget

BP 2x90, 1x100 (PR), 5x85
BBall - 3/2hrs bball game

BP notes:
When my warmup with 6x70kg felt like a 6RM i knew i wasn't gonna realise the lofty goal of progressing from last weeks 5x90 -> 6x90(PR) - so i decided to go for a PR max single with the milestone of 100kg. Got it but pretty hard. Oh well. I was weak today as evidence by only managing 5 reps with 85kg - so all things considered i did okay. Whatever.

Squat notes:
Omitted, was late for bball. Prob would have been a shit session anyway.

Bball notes:
Fucked back meant i couldnt do any dunks during warmups, just soft as fuck layups. But being as heavy as I am now, when i drive in with a full head of steam, im damn near unstoppable by momentum. Get in there pretty easily - but i know if i was going against elite defence they'd still stop me, so i have a lot of work to do. Fitness ongoing.

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That sucks LBSS. Sorry.

You prob know this already but it's normal to have bad training when something like this happens. There was that study not too long ago that showed ppl suffering serious emotional setbacks show the same sort of symptoms as those who've suffered physical trauma eg in an accident. I dont remember the details or even pretend to understand them though.

Raptor why are you comparing your situations bro, he was in an actual relationship not some made up infatuation thing. His situation is different from yours, mainly because yours is completely self created and sustained.