Adarq.org

^^^ Forum tip of the day : The quote headlines are hyperlinks to the post. 

26 August 2014

Bodyweight@session : ~83.5kg
Soreness : hamstrings, abductors, glutes, shoulders, triceps, traps. All this from sprints & bball? Shit!
Injuries/aches : none

HIGH BAR ATG PAUSED SQUAT:
10@20kg
10@40kg
10@60kg
8@70kg
5@80kg
-Felt like doing paused ATG squats. Liked them. A lot! I will stick with them for GPP phase.
Might keep them later too and alternate between volume paused for strenf and either front or half squats for power/specificity.
KF, here i come, i am only ~100kg below.

PAUSED BENCH PRESS:
10@20kg
10@30kg
10@40kg
10@50kg
-Paused here too. Will also keep it paused for the GPP phase.

PULLUPS:
8@BW
8@BW
7@BW
5@BW
-Weak. Would expect to get 10 at first sets. Fail was on grip&forearms though, back could handle more.

We can say it, easily. I don't know why you think we can't.
You won't hear us say it  though, because indeed it doesn't exist, I can't recall any sch or whatever 'fat' sh pronounced word.
You may hear it in a few local dialects but it will be words that were supposed to be pronounced with s, they wrongly pronounce them with sch and they are mocked for it (redneck style).
 Everyone happy? Anybody want to help me with my plantaris/upper calf pain?
 

^ blocked also here.

Aaaaaand, i am back!

Body composition measurements:

Net morning weight : 82.2kg / 181.2lbs , season low ,
Waist : 86cm / 33.85'' , ties all time lowest measurement , 

Online bodyfat estimation : 15% , ties all time  lowest measurement , 
BI scale bodyfat estimation : 14.8% , not 100% sure but this also has to be all time  ,
AVERAGE bodyfat estimation : 14.9% , broke under 15% on this average value ,  , 

Previous:

Net morning weight : 82.4kg / 181.6lbs , same with last time, ties season low!!!
Waist : 86cm / 33.85'' ,  new all time  , broke the 34'' barrier 

Online bodyfat estimation : 15%
BI scale bodyfat estimation : n/a
AVERAGE bodyfat estimation : n/a

Not bad at all for not having done anything even moderately challenging for 3 weeks.

Ok, NEW SEASON. Still thinking about it.
Want to change things around a bit. Not gonna bulk for now, will stick to what i said, attempt to stay at this BW and get stronger/leaner.
Gonna start with GPP style gym, then switch to volume-intensity alternating. I want  to be 'athletically functional' all year round this time, as opposed to the previous years tactics ( bulk to 92+kg / ~20% bf all winter, neglect running & jumping, start cutting and jumping in the spring ). I will try to go out and do sprints and jumps and bball stuff as often as possible. As i also said, there is also the option/possibility of joining a track&field team, but gotta contact them to learn more. I would like to have a great bball endurance this year, i want to be able to use my -whatever mediocre- strength and jumping ability all around the game, not for the first 10 mins, lol. So what i was thinking was to use more bball sessions, instead of going out and doing tempos and jumps and sprints, go and do up-tempo bball practice. Maybe start with that, give some rest and then do some ME jumps/sprints for a finisher.
Dunno, will see , still trying to set it up in my mind.

Fair arguments. But you guys do take it to the extreme.

raptor, there does not exist only 9% and 18%. There is also 85kg/15% which compromises the two words pretty well, and is much more realistic for my case anyway.

entropy, i agree with your bulk&cut logic, i agree a lot. But your examples are evidently wrong and skewed to make your case strong:

Starting a bulk at 85kg means now your bodyfat goes up from ~13kg (~15%) to  18kg (~20%). Now you have 10kg more bodyfat than your athletic bodfat amount shud be. Oops. Good luck cutting 10kg off, which wins you not much.

In contrast suppose you cut to 75kg and now have a bodyfat of 7.5kg. You bulk up 10kg, maybe gain 5kg of lean mass (not muscle either, just lean mass which is water etc).

In the first case, the 85kg 15% guy became 20%bf with 18kg of fat, so he is 90kg. So his added weight was 100% fat?
In the second case, an 75kg-10% guy bulked 10kg and MAYBE 5kg of them was not fat?
Also, i did not cut from 90 to 85, i cut from 92 to 82 and that does make a huge difference.
Also, you are not 15%, you cut from ~95 to ~75, you log that you have a six-pack and visible veins in your abs.
For god's shake, get your numbers stairght!!!

But i still agree with your logic. And yes, bulking is more efficient the leaner you are so you do serve your goals better if you start leaner. But that does not mean 70kg-8%, the threshold that lyle sets for an effective bulk is 15%.

So here is my perspective :  I have done many bulk and cut cycles, and it seems that the efficiency for me is around 60% for both. I track it, i log it too if you search. That means that when i bulk it is 60%LBM-40%fat gain, and when i cut it is 60%fat-40%LBM loss. That means that in every cycle i end up 20% better. This is what i do. And it works, i end up at the same weights ( bulk or cut ) every time at a better bf%. Previous year i was 92kg/19%, this one  i was 92/18, previous year after cut i was 82/16%, now i am 82/15%. Next year i will bulk to 92/17% and cut at to 82/14%. And i will still be at the bodyweight i like being for most of the time and my clothes will fit me well too.


PS : what part of my last post made you both think imma bulk and led you to prompt me not to? I said i do NOT intend to bulk yet like i did all other years, i said i want to explore what happens in this low bw and reconsider:

Still cutting though, and i will not start bulking when i go back to gym in 10 days. Gonna try to stay at 81-82 that i will be by then and improve as much as i can strength and movement efficiency at that weight to see what will happen.

^To make this even more impressive, he is 6'3''/250. NFL is the shit!

You NEED to step your game up, 2 sprints per training day won't get you anywhere.

I think you are faster now too. In that 'intermediate' video, IIRC, you were more powerful and you were getting higher too. But now you look so much lighter on your feet, you are bouncing. Ive had it happen to me too, after a small time of cutting ( including jumps practice of course ) you get the best jumps, sudden loss of weight with minimum loss of strength. As the cut continues you get more smooth, light on feet, reactive etc but eventually the jumps suffer because of the strength loss. Could be a personal thing though, cant generalize, just my n=1.