Adarq.org

FBS 2x100 (=LPR)
BS 2x127.5, 0Fx132.5, 1x115
FS 1x105
BS 8x90
HPC 2x70, 1x75, 0Fx79.5, 0Fx78.5, 1x78.5 (PR), 1x80 (PR), 3x3x67.5 (PR)

OHP 2x4x58.5, 4x58.5B, 5x57
1Row 2x15x20
Weighted Push Up (WPU) 2x10x20kg (PR; new exercise)
Band Glute Bridge - 3x6xOrange (PR; new ex; brutally hard!)

BW: 178.6

Squat notes:
Last workouts pause squats and dunks ruined me for squatting today. No PRs, just too fucked up. Oh well.

Hang PC notes:
Not really strong as per squats but I managed a lifetime PR all the same. Having said that i never seriously did hang variants til now. 80kg is a milestone. Next one up is 90kg which when i get will be v. cool.

FS 1Fx120
BS 2x120
FS 5x90 (paused)
BS 5x97.5 (paused)
Dunks - 30
Squat notes:
Meant to be a light day but i have the PR bug so it was hard to hold back. I am pissed off at failing 120kg double though, i feel as though i've regressed now that im not able to do it after getting it. But friday i'll prob get some solid PRs.

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I'm sold on paused squats. My ego didn't allow me to do them with my mediocre tonnage but it makes sense that i'm not going anywhere fast that i should just try them out. Considering the goal is to get stronger - and they do that well, i'll be doing them with some fervour in the coming months. I still want to improve my conventional squats though but paused squats will become my main squat focus very soon.

My biggest problem right now with (front) squatting is the eccentric part. I have no idea what im doing on the way down. My body doesn't look solid at all, it's like im flopping into the lift (regardless of whether it's done slow or fast - flopping is the right word). Any pointers on perfecting the descent, Kingfisher? The shitty thing is i looked back at my form all the way to xmas 2013 and i had the same problem then too. I've probably had it for a long time and it's pretty unsafe to continue doing especially considering I've had my share of injuries.

I'll take today off, no basketball training or lifting. I'm worried about my knee and dont want to create an issue out it. Tomorrow!

Just when I thought things were starting to go right i woke up today with my back messed up. Pain down my (left) leg which isn't good. I didn't do anything yesterday either so it just happened on a rest day because i was fine yesterday morning. Sucks. still lifted but it wasn't a good session.

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FBS 2x120
FS 1x122.5B (lol)
BS 2x6x90
FS 6x80

Squat notes:
Combo of fasting (19hrs) and back probs meant i had a very shit squat sesh. I did some light sets just to keep up work capacity but my heart was broken by how hard everything was even warmups.

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Food:

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I'll prob be ok by friday. hopefully.

BP 6x80 (LPR), 4x79.5
WCU 2x95, 2x100, 3x95, 5x90, 5x85
CURL 6x40 (PR), 6x40, 7x37.5

Upper notes:
Felt blah but forced a lifting session - managed a PR but it was a legit (grindy) RPE 10. I may try a RSR inspired program on BP - it worked really well on OHP before i left for US last time so i think BP RSR is worth a shot.

I cant beleev i just strict curled 40kg for 6 without warming up lol.

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Food:

FBS 2x120 (LPR!), 1x127.5 (LPR!)
BS 1x135 (LPR), 1Fx132.5, 6x120 (LPR), 8x110 (LPR)
Basketball training - 2hrs

Squat notes:
I remember when i used to warmup with 125kg doubles after 100kg triples on fs/bs. Now 120kg is my 2RM - and i'm happy about it because it's the first step to geting back what i've lost! I'm lighter now too so there is that too.

i kinda bailed on the 132.5kg double on the 2nd rep because the first one was pretty hard and i didn't think i cud safely do the 2nd so it was for injury prevention i didn't attempt coming up for the 2nd.

Finally got back to repping 120kg for reps (6!). Now to make sure i build from here rather than regressing.

Basketball training notes:
Probably one of the most productive training sessions ever. Worked really hard and now i'm so spent mentally and physically but it was worth it. I'm completely untaught when it comes to basketball fundamentals - formal or informal. Today a team mate helped me with post offense and defense. nd something clicked. I'm a beast in the post now. Lol. Can't wait to try some of this out in the game. I also had good connection with our guards, im finally killing the pick and roll and setting good picks.

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Food:

FBS 2x119.5 (LPR)
FS 0Fx127.5
BS 1x125, 2x130 (LPR), 6x117.5 (LPR)
FS 1x115, 8x100 (PR!)

HC 1x60, 1x70, 1x75, 0Fx80, 3x3x60
DUNKS ~ 25 total

Squat notes:
Life continues to suck but in the midst of it all i managed my first squat PR in almost 11 months. Shoutouts to LBSS for this one..

Hang cleans:
Got a little inspired by gukls PRs. But i had to remind myself why i dont do oly stuff.. im just not build for it still was fun..

Dunk notes:
The good news is i can dunk again! Feels so goood man. Nothing quite like the feeling of getting those first crisp dunks It goes to show how all the guys who said squats have nothing to do with my dunk have no idea what they're talking about. My dunk is strongly coupled with my squat. When i start getting out of mediocrity (~125kg FS) i start dunking again. It's just that simple. And to take this to the logical conclusion, my vert will be best when i get that magic 160kg FS @ 80kg bw. But im not doing the get real fat and strong and then cut and weak thing again. Have to keep my strength accumulation and fat reduction phases more manageable. So say put 10kg on my squat, then diet off 5kg. And then repeat. Not going to be greedy and try to diet my way from 100kg (in jan) to 72kg (in sept) again. That's just too much dieting all at once and conversely fattening up to 100kg just means relative strength will never be good because the cut ahead is simply too long.

Wow that was a terrible game. Dirty and full of drama - the opposing team had beef with refs and it escalated to a player getting send off. And there were all kinds of bs happening on the court as well. I got frustrated and fouled out which wasn't good because we were short on bigs today. Forgetable game all around. Hopefully this lights a spark somewhere because im getting sick of ppl not coming to training or making excuses etc. It better improve from here though, i can't take a whole season of disappointment if we're going to play like this..

in other news, just as i am starting to get kinda strong (in the loosest possible sense) i have to start thinking about bodycomp and starting to cut some bodyweight. It just sucks how long it takes to get into a good rythm and when you get there, you have to ostensibly stop and get weak again. But. Im thinking maybe i can delay it for a little while? It feels like giving up not even having a repeatble 130kg front squat, not talking about PRing or anyhing - just some modest mediocrity rather than the embarassing kind. we'll see i guess.