Adarq.org

Training
FBS 1x127.5
BS 1x135, 4x119.5, 3x122.5, 2x2x125
WCU 5x99 (+10kg; PR), 3x104 (+15kg; PR), 1x109 (+20kg), 5x94 (+5kg), 6x90 (+1.25kg)

Bodyweight: 86.5kg/191.7lb

Squat notes:
The 135kg wasn't too bad. I want to get back to 150s asap. Next time i'm gonna try go for 6x3x125kg. I didn't do extra volume cause i wanna be recovered in time for friday when i can get this squat train back on track.

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How i lost weight without trying this week makes no sense, esp when i've had a few days of eating too much. But i'll take it.

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Squatting consecutive days -- I think daily squatting is the way to go to becoming a good squatter. Once i finish with basketball in april, i'm going to become a daily squatter and work my way up to a regular training max of 200kg. The reason I feel this way is that i find my form is better, stronger in the positions, it's as if my body is moulding itself to be good at the movement, which will really allow me to improve my strength-form or form-strength as it may be, which is what holds me back from lifting very heavy. I find my form breaking down once the weight gets heavy enough because i dont have the strength to hit solid positions throughout the ROM.

He's not super jacked ChrisM but he is def muscular and lean looking, athletic even. I'd say he's about 210-220lb if that at 6'5"-6'6". Not fat though. LBSS is right that he's in good shape, he normally plays football (world) every week, so i'm imagining his fitness is quite decent since they run a lot? Idk. He's not very quick no, but not super slow either. I'd say he's slightly more athletic and a lot stronger than me, which is why it puzzles me why he can't dunk easily.

Should I tell him to do some sprints 1x a week (maybe 5x40m?) and add in some drop jumps at training (a few sets of 5, 1x a week?). And of course have him practice jumping at the rim maybe a few sets of 5. It's worth a shot. I actually dont place much faith in this plyo stuff, so if it works for him, i'll be interested to revise my beliefs.

Btw i weighed myself at 86.5kg/190.7lb today. My theory was at 85kg/187lb i'd be under 12% or less. So it's def in the realm of possibility within 5 weeks of time i have left. Also my waist is around 35.5" now. That's come out of nowhere cause yesterday it was just under 36". So a woosh or something took place.

I just want to get my squat back above 140kg/150kg/160kg (FS/BS/BBS). Pls help

Yeah I've heard of a good fix for this: it's called 'go out there and practice trying to dunk'. 

Kind of, but kind of not. I'm not talking about someone who gets high enough but is missing dunks like LBSS or yourself. He's not, he prob needs what 25-26" to dunk? something stupid like that, and he can't jump high enough. Has big strong calves. I am jealous of them. But he can't jump. Why. Ihnfi.

what acole said, x10,000

also, i find it amazing that you went to the gym, had trouble jumping well, got really warmed up, jumped better, and then attributed the jumping better to losing weight. that's just, i don't even know why you would bypass the obvious explanation. you jumped better because your muscles and CNS were warm.

maybe man. maybe. but i used to being able to dunk cold, no warmup jumps. Now it''s a max effort thing, and i have to work up a sweat first

man you slayed the diet. nice job. btw intertube wisdom sez visible 4-pack means closer to 10% than 15%.

Thanks LBSS. I think so too. If only my starting point was about 5kg lighter, i would have actually ended up athletic. Not athletic in the usual sense but as athletic as someone mediocre like me can be. But because i started from 98kg ish instead of 93kg, i am not lean enough to be athletic. To give you an idea how much difference this makes - when i played ball on saturday, to start with i could barely dunk, almost missing even a max effort attempt. Then as i played ball, sweated a lot, got lighter, i started landing dunks much easier. Which means, i'm about 5-7lb too heavy because once i shed that much water weight, i can jump more or less at an acceptable level. I say acceptable which is far and away from ideal.

I havent been updating because it's a littany of failure now, i just avoid writing about it because it will only inevitably lead to moping.. haha.

I have just over 4 weeks left now. I'm taking more stock in the team i've put together against all odds. Got me an athletic 6'8" freak who is one hell of a forward, 2 6'5" guys, one strong, long and powerful as fuck as the center, and the other one a budding athletic freak in his own right, who can play anything from PG to C. He's good. Only 17. So much potential. If only i could get him squatting he might make it far as a basketball player.

It makes me so happy that I facilitated this team. Have 2 quality perimeter shooters to boot, and a decent SG although he's aging and injury prone, he still has the potential to shine as the best player on teh court. That's my team. Unfortunately i'm not playing with them, even if i was, i would be a backup on the bench. Maybe next year, i'll play with my guys instead of my usual interstate team. I'm a better manager than i am an athlete anyways. I can't jump, run, or lift, i'm just mediocre, but i'd strengthen this team coming off the bench, for sure.

Btw can anyone tell me how to get a tall guy dunking quickly? The 6'5" center mentioned above can't dunk, inexplicably. He's lean, has strong thighs and legs, but yet i can't figure out what's holding him back from dunking. Any exercise i should reccomend to him? Dont say squats, no one has time to learn that shit. I was thinking maybe his glutes could do with more strength, so perhaps BSS? easy enough to teach, and might do the trick?

Training
FBS 1x127.5
BS 0Fx139.5, 2x6x117.5
BBS 6x125, 6x120
CR 2x15x215 (PR)
SqP-0 2x10x197.5 (PR), 12x205 (PR)
SqP-2 8x170 (PR)
SqP-3 1x170 (PR)
WCU 4x99.5, 2x104.5, 0Fx110, 2x6x89

Squat notes:
Still weaker than fuck. Just giving volume a chance. 6s will get back me where I was before, 6x4x130kg is the initial goal. Ideally i'd like to have 4x6x132.5-135kg though to PR FS/BS/BBS around 147.5/160/172.5.

Next time i'll go for 3x6x120kg beltless, and 2x6x125 belted. That is a decent amount of volume for now.

Training
FBS 2x120, 0Fx130
BS 1x132.5, 2x122.5, 2x127.5, 6x112.5
BP 1x92.5

Bodyweight: 87.2kg/192.35lb

Squat notes:
Only upside of this workout was the first set of 6 i've done in months. Time to bring my squat back to 4x6x130kg where I was in RSR2.

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Gonna go for a run now, conditioning 3x a week in SPP2.

Bodyweight: 87.3kg/192.46lb

I'm 0.66 pounds away from my goal weight. Scheduled end of diet is tmr morning. But. I might do another day, or so, to get to my goal of 87kg/191.8lb. It's no big deal really, I am quite close now so it's going to happen one way or another. I've got a visible 4pac at all hours of the day now, i'm starting to make that transition sub 15%. I still would like to be stage ready at 85kg come tipoff. But, i'm willing to accept I can't have everything perfect, so it's time to focus more on training than bodycomp starting Week 8.

One strange thing happened recently. My body has adapted to low calorie intake. I can train hard, squat hard, play ball hard, long periods of time, and still recover fine. So at this stage, i could even continue dieting since my body has gotten used to it. We'll see what happens.

Training to come today!