Adarq.org

What is the problem with the gym, not much weights? If so go for BSS , SL (R)DL, (box) pistols.

On a totally different approach, this could be interesting too : http://www.higher-faster-sports.com/isosforrelativestrength.html

Ok, here we go again!

5/3/1 BEGINNER v.2:

Beginner variation : http://www.jimwendler.com/2011/09/531-for-a-beginner/

Last year's progress : 5/3/1 beginner template



Plan:

Monday:
RDL : 5/3/1 sets/reps
OHP : 5/3/1 sets/reps
Pullups : 4xF
Standing calf raise : 3x20

Wednesday:
Bench : 5/3/1 sets/reps
Squat : 55%x5, 65%x5, 75%x5 ( paused )
Shoulder DB lateral raise : 3x12
Biceps : 3x12
Triceps : 3x12
Abs

Friday:
Squat : 5/3/1 sets/reps
Bench : 55%x5, 65×5%, 75%x5 ( paused )
Chinups : 4xF
Dips : 4xF
Leg press calf 'raise' : 3x12

Wave 1 money sets:

SQUAT: ( 1RM used = 110kg )
 Week 1     Week 2    Week 3    Week 4
+5@85      +3@90      +1@95     deload

RDL: ( 1RM used = 120kg )
 Week 1     Week 2    Week 3    Week 4
+5@92,5  +3@97,5  +1@102,5  deload

OHP: ( 1RM used = 50kg )
 Week 1     Week 2     Week 3    Week 4
+5@37,5   +3@40    +1@42,5     deload
            
BENCH: ( 1RM used = 80kg )
 Week 1     Week 2     Week 3     Week 4
+5@62,5    +3@65    +1@67,5    deload

Wave 1 results:

SQUAT: ( 1RM used = 110kg )
7@95kg , predicted 1RM ~= 114kg ( 1,34*BW )

RDL: ( 1RM used = 120kg )
9@92,5kg / 6@102,5kg , predicted 1RM ~= 119kg ( 1,4*BW )
 
OHP: ( 1RM used = 50kg )
9@42,5kg , predicted 1RM ~- 55kg ( 0,64*BW ) , 1RM/BW 
            
BENCH: ( 1RM used = 80kg )
8@62,5kg , predicted 1RM ~= 81kg ( 0,95*BW )

---

Wave 2 money sets:

SQUAT: ( 1RM used = 115kg )
 Week 1     Week 2    Week 3    Week 4
+5@87,5   +3@92,5  +1@97,5   deload

RDL: ( 1RM used = 125kg )
 Week 1     Week 2    Week 3    Week 4
+5@95     +3@100    +1@105    deload

OHP: ( 1RM used = 52,5kg )
 Week 1     Week 2     Week 3    Week 4
+5@40     +3@42,5    +1@45     deload
            
BENCH: ( 1RM used = 82,5kg )
 Week 1     Week 2     Week 3     Week 4
+5@62,5   +3@67,5    +1@70     deload

Wave 2 results:
SQUAT: ( 1RM used = 115kg )
11@87,5kg , predicted 1RM ~= 121kg  ( 1,4*BW ) ,  both all time

RDL: ( 1RM used = 125kg )
12@95kg , predicted 1RM ~= 135kg ( 1,6*BW ) , season PR, all time second best both 1RM and 1RM/BW
 
OHP: ( 1RM used = 52,5kg )
9@42,5kg , predicted 1RM ~- 55kg ( 0,64*BW ) , ties all time 1RM/BW 
            
BENCH: ( 1RM used = 82,5kg )
8@67,5kg , predicted 1RM ~= 84kg ( 0,98*BW ) , both all time 

---

Wave 3 money sets:

SQUAT: ( 1RM used = 120kg ):
 Week 1     Week 2    Week 3    Week 4
+5@92,5  +3@97,5  +1@102,5   deload

RDL: ( 1RM used = 130kg )
 Week 1     Week 2    Week 3    Week 4
+5@100    +3@105   +1@110    deload

OHP: ( 1RM used = 55kg )
 Week 1     Week 2     Week 3    Week 4
+5@42,5   +3@45    +1@47,5     deload
            
BENCH: ( 1RM used = 85kg )
 Week 1     Week 2     Week 3     Week 4
+5@65   +3@67,5    +1@72,5     deload

Wave 3 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 

Thanks man!



(not sure if concept is horrific or perfect! )

For the record, his name is Blaž Mahkovic.

The original:

<a href="http://www.youtube.com/watch?v=SYTkIHPw988" target="_blank">http://www.youtube.com/watch?v=SYTkIHPw988</a>


And the replica:

<a href="http://www.youtube.com/watch?v=Wpmw8YkAToM" target="_blank">http://www.youtube.com/watch?v=Wpmw8YkAToM</a>

Awesome site!!! 

does greek usually place adjectives after nouns?

No, adjective should be first. Where did i do that, it may be a special case. Love those errors, direct native to English translation, creating errors due to grammar/syntax differences.

I'm not saying it's not normal, it's just what is the cause of the drop off that is interesting to me.

Ah, i see, I thought you found it not-normal and i couldn't understand why.
Should be CNS indeed. Maybe some accumulated fatigue too, from going hard for 9th week straight. I was considering a deload and a plan change anyway, but since i am still progressing, even slightly, I decided to give one more week to that GPP phase.

---

16 October 2014

Bodyweight@session : n/a
Soreness : shoulders and triceps, both slightly
Injuries/aches : left shin, also slightly

1.5 hours full court basketball.
Very good to awesome endurance.
Vert felt good too but i have no rim jumps to report.

15 October 2014

Bodyweight@session : ~85.25kg, fluctuating like crazy lately
Soreness : glutes, calves
Injuries/aches : left tibialis anterior bugging( shin splint? feels a bit different )

GPP PHASE - Workout #19

HIGH BAR FULL SQUAT , MSEM:
1@102,5kg
1@102,5kg
1@102,5kg
1@102,5kg ( +2.5 kg )
1@102,5kg ( +2.5 kg )
1@102,5kg ( +2.5 kg )
-Progressed again, nice. First single was almost fast, last was almost fail.
My form has improved so much, even my grinding lifts are pretty solid. Awesome!

DUMBBELL NEUTRAL GRIP SEATED OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
-Very strong. Did one set less than last time, read below.

DUMBBELL LATERAL RAISE:
12@8kg each hand
12@8kg each hand
12@8kg each hand
-Decided i want to hit my deltoid anterior too, so cut one set from OHP and added those.

BICEPS DUMBBELL CURL:
12 each hand @ 16kg
12 each hand @ 16kg
12 each hand @ 16kg
-Did not up the weight although i got 3x12 last time. Good choice, it was very hard today, no way i got 18kg dbs yet.

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

SEATED WEIGHTED CRUNCHES MACHINE:
20@115 lbs ( +5 lbs )
20@115 lbs ( +5 lbs )
20@115 lbs ( +5 lbs )
-Very strong, approaching plateau.

ABS COASTER MACHINE:
20@BW+2,5kg
20@BW+2,5kg
20@BW+2,5kg
-Unexpected easy, last week it was too hard for same load/reps.