Adarq.org

Issue reminder :
The old data is still missing.

New bug:
The ''Users online" report at the end of main screen has changed, it now shows users active in the last 15 mins, and it doesn't work either, it looks like it shows only logged in users. It used to show active users the past 24hrs in chronological order too, i liked that feature.

New feature:
This is generic, not even sure if its doable but it would be awesome, for all forums:
When using the 'unread posts', i would like the available link not to be to the latest post of the unread topic, but at the first unread post of the topic. Now if there have been more than one posts I gotta scroll up and possibly go some pages back to catch up.

17 July 2014

Bodyweight@session : ~84.2kg
Soreness : glutes and hamstrings, 4.5/5
Injuries/aches : none

Return to full squatting annihilated my legs. Pain at every contraction.
Expected it but not to such extent. Walked 1hr yesterday to get a good blood flow, didn't work. Quads not sore at all though.

Went to the park to do some tempos and jumping but the pain was too annoying.
Could man-up and train through it but decided not to 

Did two submax mile runs with 5 minutes rest between. Both at 11m:30s , ~8.35kmh / ~7m:11s per km.

It is actually just a table, it is affected only from height, for every height it has an 'ideal' waist and weight, where ideal came from athletes measurements.
2 posts about a table based on some measurements that a bodybuilder did 100 years ago is already too much fame for it, lol.

Body composition measurements:

Net morning weight : 83.2kg / 183.4bs
Waist : 87cm / 34.25''

Online bodyfat estimation : 15.6%
BI scale bodyfat estimation : 15.1%
AVERAGE bodyfat estimation : 15.35%

Previous:

Net morning weight : 83,5kg / 184lbs
Waist : 87cm / 34,25''

Online bodyfat estimation : 15.6%
BI scale bodyfat estimation : 15.4%
AVERAGE bodyfat estimation : 15.5%

Progress!!! Pity i was kinda bloated, i believe i could have broken under 87cm waist under normal circumstances.
I confirm the drop from the mirror test too, i look noticeably leaner now. But still far from lean.
Oh well, carry on...

Quote from: LBSS on July 12, 2014, 01:46:31 pm

why? you're still progressing, are you not?

Agreed

Well, this is something that i was thinking too. But this was a short-term peaking phase, it was supposed to be 2 weeks and i've taken it to 4 already. Yes i am progressing, but i was progressing on the other phases too and on my previous programs. I feel like i am neglecting a lot of important factors doing only supramax halfs. No deep squats, no pchain work, nothing. It was ok on the beginning, vert peak was the goal anyway, but being 4 weeks into it already makes it feel like i am overdoing it, like the only thing i can get out of it now is a 0,5'' season best RVJ that will be lost the minute i stop too.
Also, i am only about 3 weeks away from vacation so there is no time to do anything structured. So my thoughts were to go on a planned overreaching phase ( lots of volume ) until i leave and taper on that on vacation time. Having done 7 weeks of halfs and then 3 weeks off would be seriously neglecting/sabotaging strength ( which is my main weakness anyway ), no?

12 July 2014

Bodyweight@session : ~84,25kg, season low
Soreness : quads and hamstrings, even more than yesterday, 3.5/5 , WTF!
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE IV , Peak

Workout #8

9'' DEPTH JUMPS:
2x10
-Awesome.

COMPLEX :
C1 : HALF SQUAT:
5@130kg
5@130kg
-Progress again, it is definitely speed reps now. Also 130kg started feeling normal on back.

C2: JUMP SQUAT:
2x5@20kg
-Awesome.

HORIZONTAL LEG PRESS CALVES 'RAISES':
13@495lbs
12@495lbs
12@495lbs ( +1 rep )
-Very strong.

CHINUPS:
10@BW+15kg ( +1 rep ) ,    
7@BW+15kg
10@BW
-Finally, all time predicted 1RM PR, ~132kg. Previous was ~131 from 11@(90+5kg) back in March.
Also big 1RM/BW PR , 1,56*BW.

DIPS:
10@BW+5kg ( +2 reps ) ,
8@BW+5kg ( +1 rep )
11@BW ( +1 rep ) , BW reps
-Very strong here too.

That is it, i am ending the periodization program. One more 'peaked' ME jumps session on Monday and i am summarizing results.

They feel amazing and I did PR on all kinds of sprints as jumps as you see. But it is too early to attribute it all to them. Maybe it was just a good week or maybe switching to any other new shoe would work. Let's see what happens next.
SLRVJs, I did them in the end. Legs were too tired, maximum controllable velocity too low. Still got 27'' though, I felt like I would get 25'' or less.

Interesting. I guess the difference between '.' and ':' is the units. When you say 14.5 , you are referring to one unit, seconds, and you posted its quantity as a decimal number, 14.5.
In 14 minutes 50 seconds it is two different units. If you wanted to put it with '.' you would have to convert the smaller unit to the bigger, so it would be 14.8333 minutes.
Same for feet/inches, 9.6ft is not 9'6'', is a little bit over 9' 7'' while 9'6'' is 9.5ft. It is because of the different subdivision base ( 10 for decimals, 60 for seconds, 12 for inches etc ).
I am not sure what happens with decimal subdivisions of the same unit though. In our case, centisecond ( 0.01 second ) is a registered unit, so maybe you could also say 14 seconds : 50 centiseconds?
Or would you rather say WR : 5 seconds ? ? ? ?