Adarq.org

Day 2- Even Easier Strength
28/10/2014

Warm up-
Goblet squats & Swings

Wide Grip RDL
60 x 5
60 x 5
Normal Grip RDL
100 x 5
100 x 5

Incline Bench (Fat Gripz)
bar x 5
40 x 5
50 x 5
50 x 5

Front Squat
60 x 5
70 x 5
70 x 5

Ring Chins
bw x 5
bw x 5

Ab Wheel Rollout (knees)
bw x 5
bw x 5

43 mins

Up at 5.30 and in the gym at 5.40. Better warm up today but will need to do slightly more to get ready for the bigger sets tomorrow. Ab wheel was super hard and abz are super sore from yesterday. I'm taking this as a sign of a weakness that needs to be fixed so I'll stick with it.
RDL was hard on grip but otherwise felt good. Am really trying to focus on tightness across all exercises as this is another area I've been missing.

Day 1- Even Easier Strength
27/10/2014

Warm Up-

Wide Grip RDL
bar x 5
60 x 5
Deadlift
80 x 5
100 x 5
100 x 5

Incline Bench (fat gripz)
bar x 5
40 x 5
50 x 5
50 x 5

Front Squat
bar x 5
40 x 5
60 x 5
70 x 5
70 x 5

Ring Chins
BW x 5
BW x 5

Ab Wheel (knees)
5, 5

50 mins

So far so good. Up at 5.15, in the gym and warming up by 5.30. Am working on a warm up that will wake me up at the same time. I feel like I have the weights right although I'll know for sure at the end of the week when I've done them everyday.
As per the article I'll look to incorporate some wide/snatch grip pulling to vary things up a bit.

http://anthonymychal.com/2014/10/how-i-deadlifted-550-pounds/

Off the back of the above post I'm thinking of giving the even easier strength concept a try. Have been struggling to get back into the swing of things lately with family and work commitments playing havoc with training at night. I've still got aesthetic goals at the forefront prior to athletic goals at the moment but I like the concept talked about and if I don't gain anything doing this for a few months (a few people have reported making decent body comp gains) then I'm sure any added strength will make it easier to rebound into a mass phase later.

Also this ties in nicely with my personal goal to rise early and will take to training in the AM again. Doing it this way will also mitigate the recent risks of not training through night work and the urge to actually spend some time with my family. I would imagine for the most part considering the weights I'd be training with I would be in and out of the gym/garage in 45-50 mins.

Am thinking of DL, Incline Bench, Front Squat, Ring Chins, Ab Wheel as my five exercises.

I do also like the idea of the 6 singles day to be able to push the envelope a bit.

If I can get my shit together enough to plan it out over the weekend I'll start on Monday. If not I'll push it back a week.

*Edit- I've been wanting to work on technique/tightness as well for some time as I feel this is significantly holding me back so this will provide ample opportunity too.

22/10/14

Had 20 mins to get in a quick sesh...

RDL-
60 x 5, 5
DL-
80 x 5
100 x 5
130 x 3

Ring Chins-
BW x 5, 3, 3

Felt soft all over during this working. No doubt rushing and lack of warm up didn't help.

Just getting photos off my phone. This is the bruise from about 10 days ago. Still lingering around the lower part of the calf and there's significant soreness around the ankle region. Overall doesn't cause too much pain outside of direct contact at the moment although the ankle has been quite stiff.

9/10/14

Incline Bench (fat gripz)-
bar x 10, 30 x 5, 40 x 5,
55 x 5
40 x 15, 11

Ring Dips-
BW x 5, 4, 5, 4, 3

Ring Push Ups-
10, 7


10/10/14

RDL-
bar x 10, 60 x 10, 80 x 5, 100 x 3

Ring Chins-
BW x 5, 5, 4, 4, 3

Curls (fat gripz)
25 x 10, 10, 10

Inverted Row-
bw x 15, 15


11/10/14

Front squat- bar x 3 (calf feeling all kinds of pain- will stick to DL variations for the moment)

OHP (fat gripz)-
bar x 5, 30 x 5,
42.5 x 5, 5, 5

Unilateral Floor Press-
20 x 10, 10, 10

Front Plate Shoulder Raise-
15 x 15, 15, 15

Haha. And here I was thinking I could get away with it.

I was thinking just to do RDLs in the meantime. I can do normal and wide grip for a bit of variety till the calf is healed. My PC could probably use a hammering anyway.

Edit- btw don't have access to any machinery as I train at home.

Hapkido last night. Great class aside from copping a heel to my calf when training leg sweeps with a 115kg training partner. Calf has blown up today and is pretty fricken sore. Have been icing but looks like I'll be training upper body only for the rest of this week. May squeeze some RDLs in at the end of the week but don't want to stress it out too much just yet.