Adarq.org

Friday at last! My back feels okay but legs could be a bit fresher. My grip feels weak (--> proxy for CNS freshnness) so i'm prob not going to have an amazing workout but we'll see how it goes. Oh and I lubricated  my barbell with Inox - will see if that helps get my (home) powerclean unstuck. Would be cool if it does otherwise i'll explore using a public gym 1x a week on days i do cleans.

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Bodyweight: 179.68

Sub 180lb bodyweight sticks - in addition,  i woke up looking a lot leaner - my torso is taking on that lean cylindrical shape you have when you are not fat. Also legs look bigger. Cool. I'll stick to what i've been doing, will be nice getting to my bodyweight goal while continuing to get stronger and more muscular!

Food log for the day

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Training to come

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FBS 2x120
FS 0Fx129.5
BS 1x130, 0Fx137.5, 1x137.5B, 0Fx142.5
FS 1x122.5, 1x117.5, 4x110 (LPR)
BS 4x112.5
OHP 4x60 (LPR), 4x60, 5x60 (LPR)
HPC 3x3x70 (PR), 1x80 (home PR), 0Fx86
DL 6x90 (LPR; new ex)
CURL 8x40, 8x45 (PR), 10x42.5 (PR)

Squat notes:
Unbelieavably weak squats today. I should be doing 10 reps with 112.5 and i got a hard 4 and said fuck this and called it a day.

OHP notes:
60kg milestone word up.

Hang PC notes:     
Lubricated bar made short work of my 70kg worksets - world of difference really. Even though i havent done PC worksets in 3 weeks.  I couldn't believe it. After that i took a crack at a heavy single of 80kg suprisingly got it which is a home pr. Then thought why not go for a 1kg (anywhere) PR and put 86kg on the bar - got it up okay for a catch but cudnt get my elbows up and the rack didnt happen :/ I took several other attempts at it but they got weaker and weaker so called it a day. I probably would have got 86kg if i did it before my worksets - but im not too bothered, just happy to get back on the PC train. Lets work up to 80kg worksets now.

Deadlift notes:
I caved, im in on deadlifts after all the fuss on the forums how they're the magic exercise for basketball. And while im going to be conservative i think i might have neglected the wrong exercise after all - felt the DLs in my legs in a way i haven't felt in a while on squats - so maybe i should have been doing these all along and i sold myself short by going all in on squats. But my form is awful and im not sure how to fix it so it might not really go anywhere with these anyway.

I suspect though have not confirmed through video that i transform into a single leg jumper in that case. And i'm not a single leg jumper by any means, so the chance of getting that dunk is prob very low. I have thought about thinking "double legs" though i dont know if i ever actually did it during the break or just thought about it after the miss

a question...; I've never got a fast break dunk. I've attempted several but i always hit the rim front. Is there a trick to it?

BW: 181.44

Ok bodyweight is starting to slide back but i'm not actively cutting right now. There's 11 days left in Jan. I'm considering weighing <81kg/178.5lb by Feb first. But i'm focusing on adding 10kg to my squat - so idk, if i have to choose one, i'll go with the squats. Not saying I shud be gaining weight though. I can attempt a recomp or something or add more cardio.

BW:182.32

Training upper body today. Don't feel as bad as last monday but then again i htink i was cutting last week whereas i am not right now. Also adaptation to basketball.

My lower back is nicely DOMed up today. Which always means my squats are about to get very hard and plummet - until i recover my back - which then means squats get a lot easier and better. I put it down to the last rep or two of the 5s i did yesterday - they got nice and good morninginy

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BP 2x82.5, 3x87.5 (LPR), 4x82 (LPR), 5x80, 6x72.5 (focusing on pushing mainly with weak R side)
WCU 3x100, 1x105, 4x95, 5x90, 6x85

BP notes:
I can grind out a 3RM LPR with 87.5kg but ive seemingly lost the ability to do 6s with 80kg now. Not really happy with my bench right now but im not willing to commit to more than 1x week benching so it will have to do..

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I didn't do curls today. fuck em. i gave them a chance and they didn't do anything for me. Maybe it will take 6 months or even years before they give results but that's not very appealing. I'll just do chinups and try to add weight over time. I might as well just stick to the compounds if i'm doing an exercise i hate but may do something for my arms but probably wont than to additionally do another one specifically for my arms that prob wont do anything either

oh man i really wouldn't recommend using more weight on one side than the other. no basis in anything other than ZOMG YOU'RE GONNA HURT YOURSELF. but that seems dangerous and unlikely to produce the desired effect.

it's been suggested before i think for correcting imbalance by lyle but not in the context of barbell stuff. I'm also using a lighter weight. But. It's still not ideal. Im not sure what i can do right now about this problem but it's something i'd like to address for the long term

BW: 180.56

Body not feeling amazing today but hopefully I can train well tmr. Just a note, my legs are starting to show defn. Seems i've got got a nice roll on lifting and balling going right now - i'm improving on both fronts. I still would like to end the month at 175lb but with only 2 weeks left, im not sure if it's likely without compromising progress.

At least I should get under 180 soon..

SQ 2x120
FS 0Fx130, 0Fx140, 3x117.5 (LPR)
BS 10x110 (LPR)

BW: 180.8

Squat notes:
Didn't even bounce up 130kg FS today! But i decided to make lemonade and do negatives with 140kg. I figure having a decent negative will make the (130kg) positive possible.

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BBall game tonight.