Adarq.org

17 November 2014

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

5/3/1 beginner template v.2
Wave #1 , Week #3 ( 1+ reps )

RDL:
5@82,5kg
3@92,5kg
6@102,5kg
-Great. Wanted (was good for) 7-8 but grip failed me.

OHP:
5@32,5kg
3@37,5kg
9@42,5kg
-Perfect. Absolute strength season best. 1kg shy of all time PR.
All time relative strength  ( 0.64 vs 0.61 )

DEAD HANG PULLUPS:
9@BW ( +1 rep ) , 
7@BW
6@BW ( +1 rep )
5@BW
-WTF, where did this come from, i am not that strong.

DB SHRUGS ( slow tempo ):
12@18kg each hand
12@18kg each hand
12@18kg each hand
-Decided to add those. 18kg(40lbs) dbs were challenging. Never done them, is that weak or normal?

STANDING CALF RAISE MACHINE:
20@75kg
20@75kg
20@75kg  ( +2 reps )
-Very strong, constant progress.

Don't push it, I know the temptation to play even when you barely can is high but it is imperative to stay conservative.
Heal it well, the risk of re-injury for a couple of pickup games is just not worth it.

12 November 2014

Bodyweight@session : ~84.5kg
Soreness : none. had some ( minor ) in hamstrings, shoulders, lats and calves the previous day but it went away.
Injuries/aches : none

5/3/1 beginner template v.2
Wave #1 , Week #3 ( 1+ reps )

BENCH PRESS ( 5/3/1 day ):
5@52,5kg
3@62,5kg ( was supposed to be 60 but i mis
6@67,5kg
-Just ok. Wanted 7.

SQUAT ( light day ):
5@55kg , ATG paused
5@65kg , ATG paused
5@75kg , ATG paused
-Loving those.

BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg
11 each hand @ 16kg
BARBELL PREACHER CURL:
12@20kg
10@25kg
-Decided to do do 2x12 db + 2x12 bb instead of 3x12 db. Want to hit brachialis too.

TRICEPS ROPE PUSHDOWN:
12@27,5kg ( +2,5kg rep )
12@27,5kg ( +2,5kg rep )
12@27,5kg ( +2,5kg rep )
-Extremely hard but also extremely strong, got all reps despite increase.

SEATED WEIGHTED CRUNCHES MACHINE:
20@120lbs ( +5 lbs )
20@120lbs ( +5 lbs )
18@120lbs ( +5 lbs ) , ( -2 reps )
-There you go, reached plateau.

ABS COASTER MACHINE:
20@BW+7,5kg ( +2,5 kg )
20@BW+7,5kg ( +2,5 kg )
20@BW+7,5kg ( +2,5 kg )
-Rather easy considering how hard last week's 3x20@BW+5kg felt.

10 November 2014

Bodyweight@session : ~84kg , dafuq?
Soreness : none
Injuries/aches : none

5/3/1 beginner template v.2
Wave #1 , Week #2 ( 3+ reps )

RDL:
3@77,5kg
3@87,5kg
6@97,5kg
-Just ok. Grip was good, this was a pure RDL strength failure.

OHP:
3@30kg
3@35kg
8@40kg
-Just ok here too.

DEAD HANG PULLUPS:
8@BW ( +1 rep ) , 
7@BW ( +1 rep )
5@BW ( -1 rep )
5@BW
-PR plus one extra rep in total, nice!

STANDING CALF RAISE MACHINE:
20@75kg
20@75kg ( +1 rep )
18@75kg
-Small but steady progress here.

8 November 2014

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none

5/3/1 beginner template v.2
Wave #1 , Week #2 ( 3+ reps )

HIGH BAR FULL SQUAT ( 5/3/1 day ):
3@70kg
3@80kg
8@90kg
-Great.

BENCH PRESS ( light day ):
5@40kg , paused
5@47,5kg , paused
5@55kg , paused

LEG PRESS PAUSED CALF 'RAISE'
12@220kg
12@220kg ( +1 rep )
12@220kg ( +1 rep )
-Very good control.

DUMBBELL SHOULDERS LATERAL RAISE:
12@10kg each hand
12@10kg each hand
12@10kg each hand
-Very good control here too.

DEAD HANG NEUTRAL GRIP PULLUPS:
9@BW ( +1 rep ) , 
7@BW
6@BW ( -1 rep )
5@BW ( -1 rep )
-The price to pay for the PR was weaker latter sets and 1 less rep in total.

5 November 2014

Bodyweight@session : ~84.5kg , nice it stayed steady
Soreness : hamstrings, shoulders, lats, calves ( expected ) , traps, biceps ( collateral )
Injuries/aches : none

5/3/1 beginner template v.2
Wave #1 , Week #2 ( 3+ reps )

BENCH PRESS ( 5/3/1 day ):
3@50kg
3@57,5kg
8@65kg
-That gives a predicted 1RM/BW of 0.953, all time 
I have a little higher predicted 1RMs, but BW was around 90kg.

SQUAT ( light day ):
5@55kg , ATG paused
5@65kg , ATG paused
5@75kg , ATG paused
-Great. Strict pause. Getting better.

BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg ( +1 rep )
11 each hand @ 16kg ( +1 rep )
-Strong.

TRICEPS ROPE PUSHDOWN:
12@25kg
12@25kg
12@25kg ( +1 rep )
-Strong.

SEATED WEIGHTED CRUNCHES MACHINE:
20@115lbs ( +5 lbs )
20@115lbs ( +5 lbs )
20@115lbs ( +5 lbs )
-Very hard considering how easy last week's 3x20@110 felt.

ABS COASTER MACHINE:
20@BW+5kg ( +2,5 kg )
20@BW+5kg ( +2,5 kg )
20@BW+5kg ( +2,5 kg )
-Very hard considering how easy last week's 3x20@BW+2,5kg felt.

ETA: someone reminded me tonight that kabul is 6000 feet (1800m) above sea level. does make a difference.

Sure does!
Once at a ski travel, we had lunch at this chalet that is a little higher than 3800m ( 12500ft ).
Man, it felt like being on a ship, thing is built on a rock and yet we felt moving, feeling dizziness and nausea. Crazy!

Heh, found it : http://www.zermatt.ch/en/Media/Restaurants-bars-clubs/mountain-restaurant-Zermatt-Matterhorn-glacier-paradise

1 November 2014

Bodyweight@session : ~84.5kg
Soreness : quads, hamstrings, glutes, abs
Injuries/aches : none

5/3/1 beginner template v.2
Wave #1 , Week #1 ( 5+ reps )

SQUAT ( 5/3/1 day ):
5@65kg
5@75kg
10@85kg
-Awesome! By far highest predicted-1RM of the season. Still sore and a bit de-trained, far from 100%

BENCH PRESS ( light day ):
5@40kg , paused
5@47,5kg , paused
5@55kg , paused
-Very nice. Solid long pauses. Rather too easy but sticking with the 5/3/1 loads.

LEG PRESS PAUSED CALF 'RAISE'
12@220kg
11@220kg ( -1 rep )
11@220kg ( -1 rep )
-Small regress from de-training, no worries.

DIPS:
Decided to dump those since i already have bench for chest this day. Gonna add the shoulders raises to have shoulders in 2 days.
Everything balanced now, all 5/3/1 lifts have a max and a lighter exercise on different days ( except from RDLs, i will just consider the pullups&chinups kinda related to them ).

DUMBBELL SHOULDERS LATERAL RAISE:
12@10kg each hand ( +2kg per hand )
12@10kg each hand ( +2kg per hand )
12@10kg each hand ( +2kg per hand )
-Great.

DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW
7@BW ( -1 rep )
7@BW ( -1 rep )
6@BW ( -1 rep )
-Small regress from de-training, no worries.