Adarq.org

^Gotta be it.

Ok, so where do we go from here?
I have 6 weeks until i leave for my annual skiing holidays.
For legs i will do the RSR  that entropy introduced us to : http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html
It is a nice blend of volume and intensity and it lasts exactly 6 weeks, bargain!
Squatting 3xweek probably means no pchain, it is fine though, pchain is way ahead of my quads. Will see how it goes anyway.
For calves i will do higher rep work ( skiing kills the calves ) , i will try to do 3x30 one day and experiment with slow SL ones the other.
For upper body i will switch to a more volume/hypertrophy oriented scheme, something like 4x10 with 1 minute breaks.

So more or less the same thing i always do, with the change of a third day of squatting instead of 2 squat / 1 RDL.

Extra element #1 : explosive lifts before squats, push press and snatch, sth like 4x3.
Extra element #2 : cardio. wanna build up my shape. aerobic and anaerobic. 20-30 mins of treadmill/bike before each workout, try to go out and run on off days.

Nutrition : bulk!  I miss bulking , i have been cutting/maintaining for almost a year now. I will bulk those 6 weeks, long term plan is another big long cut after skiing, willing to go lower than ever this year, like 78 or so , see what happens there.

Sounds good?

Updated the results of wave #3 of 5/3/1 here :  5/3/1 beginner template v.2

The results:

SQUAT: ( 1RM used = 120kg ) :
10@92,5 , predicted 1RM ~= 123kg ( 1.43*BW ) , 1RM and 1RM/BW all time 

RDL: ( 1RM used = 130kg ):
9@110kg , predicted 1RM ~= 142kg ( 1,68*BW ) , 1RM/BW all time 

OHP: ( 1RM used = 55kg ):
6@47,5kg , predicted 1RM ~= 55kg ( 0,65*BW ) , 1RM/BW all time 

BENCH: ( 1RM used = 85kg ):
10@65kg , predicted 1RM ~= 86kg ( 1,01*BW ) , 1RM and 1RM/BW all time 

Also there was this:

Short term ( but long shot )goal:
Until xmas break ( 5 more training weeks, 1 full wave and one shortened one ) i want to break ALL my absolute strength PRs , which will also mean i will destroy the relative strength ones due do the 85ish vs 90-92ish BW.

Won the bet at squat and bench, lost it at OHP and RDL, although i did get 1kg close to old 1RM in both lifts and i did destroy the 1RM/BW PRs.

Not bad 

wow, very xmas, such detraining, so alcohol, very cigars, wow

x2
It works, just keep at it, trust me.

23 December 2014

Bodyweight@session : ~85.5kg , back to normal
Soreness : none
Injuries/aches : none

HIGH BAR ATG SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
2@90kg
1@100kg
10@80kg
20@60kg
-Wanted to go for 1RM and then a couple of back-off but heavy sets.
Wasn't meant to happen. By the time i got to the gym squat rack was taken from this PL-looking guy, 5'8''/270lbs, huge belly, also huge everything else. He was doing squat triples, was at 150kg already. He kept going till 230 , in 10kg increments, sometimes repeating a weight too. I left the gym one hour later, when he started doing back-off sets, WTF!
Anyway, i did my squats without safety pins and mirror so I couldn't max out, the lack of mirror makes a huge difference, 100kg felt like a ton. Going ATG instead of just below parallel also mixed things up. Whatever, the back-off high rep sets were cool.

SHOULDERS DB FLY:
12@12kg each hand
12@12kg each hand
12@12kg each hand

BICEPS DUMBBELL CURL:
10 each hand @ 18kg
10 each hand @ 18kg

BARBELL PREACHER CURL:
12@25kg ( +2 reps )
12@25kg ( +2 reps )

TRICEPS ROPE PUSHDOWN:
12@30kg ( +2 reps )
12@30kg ( +2 reps )
12@30kg ( +2 reps )

45 DEGREE BACK EXTENSIONS:
12@BW+5kg ( +5 kg )
12@BW+5kg ( +5 kg )
12@BW+5kg ( +5 kg )

Last gym session of the year, off for Xmas from tomorrow.
Cheers to a healthy and ever-improving 2015 training year!

Fair. There is a huge debate in the comments section of the video about this, many people say it is somehow obvious that the bear was trained with 'positive reinforcement'. I don't know much about that, so i can't have a strong opinion.
The guy gives a bite of food as a reward for every trick the bear does. If somehow the bear enjoys the tricks, or even just doesn't care as long as she gets food, it's fine. It is a weird subject. We will never know what the bear thinks. E.g. , one could argue that the bear does not like at all to stay in a frozen river for hours trying to catch salmons, playing the trumpet is easier and more preferable for her ( btw, what is is the correct gender for animals in English? In Greek each one has a gender, bear is a female word, dog is male, lion is neutral ). To me it still feels like the animal is abused. But that is all intuitive. Who knows...

20 December 2014

Bodyweight@session : ~84.5kg , bad food planning.
Soreness : none
Injuries/aches : none

5/3/1 beginner template v.2

Wave #3 , Week #2 ( 1+ reps )

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@82,5kg
3@92,5kg
4@102,5kg
-Fail. Skipping the 3+ reps week didn't work, this was too heavy ( +10kg from last time, what did I expect? ).
It still is some kind of season best, heaviest i've done this year is 102,5 for 3 MSEM singles but predicted 1RM is much lower than recent.

BENCH PRESS ( 5/3/1 day ):
5@57,5kg
3@65kg
4@72,5kg
-Fail here too, for the same reasons with squat.

BICEPS DUMBBELL CURL:
10 each hand @ 18kg ( -2 reps )
10 each hand @ 18kg ( -2 reps )

BARBELL PREACHER CURL:
10@25kg ( -2 reps )
10@25kg ( -2 reps )

TRICEPS ROPE PUSHDOWN:
10@30kg ( -2 reps )
10@30kg ( -2 reps )
10@30kg ( -2 reps )

DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW ( -1 rep )
7@BW
6@BW
5@BW ( -1 rep )

Fail workout. Gotta live with those too.

You said you want to feel it, now FEEL!!! 

<a href="http://www.youtube.com/watch?v=xJ87DJl_jbc" target="_blank">http://www.youtube.com/watch?v=xJ87DJl_jbc</a>