Adarq.org

5 July 2014

Bodyweight@session : ~84.5kg , season low
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE IV , Peak

Workout #6

Gym switched to summer schedule so by the time i got there it was closed , 

9'' DEPTH JUMPS:
2x10
-Incredible, FA, GCT, RFD, height, all great! Arguably my best DJs ever.

COMPLEX :
C1 : HALF SQUAT:
C1 : HALF PISTOL SQUAT:
5@BW + 25 kg
5@BW + 25 kg
-That is about 97,5kg load on each leg, which equals to a 122,5kg squat.
That is how it felt too, judging from the last weeks 120 to 130 kg half squat progression
Math comes true, with some fluctuation of course.

C2: JUMP SQUAT:
2x5@20kg
-Very good but not awesome. Potentiation still there on the legs but of course that '20 kg is so light' feeling was gone.

HORIZONTAL LEG PRESS CALVES 'RAISES':
PAUSED SINGLE LEG CALVES RAISES:
13 each leg @ BW + 15kg
13 each leg @ BW + 15kg
13 each leg @ BW + 15kg
-That was 3*F. A little stronger than 495lbs smith. (BW+15)*2 = 200kg/440lbs, yup, math comes true again.

CHINUPS:
BENT OVER DB ROWS:
12 each hand @ 20kg
12 each hand @ 20kg
12 each hand @ 20kg

DIPS:
CHEST DB FLY:
12 @ 10kg each hand
12 @ 10kg each hand
12 @ 10kg each hand

Lol, easy tiger!
I generally prefer to be heavier, my ideal state would be a relatively lean 90kg.
Will keep cutting for now anyway, see what happens 2-3 kg lower from here, then we may have a long discussion about where to go... I have been reading a lot and thinking about it but it is not the time yet.

4 July 2014

Body composition measurements:

Net morning weight : 84,4kg / 186lbs
Waist : 87,5cm / 34,44''

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

Previous:

Net morning weight : 84,5kg / 186.3lbs
Waist : 88,25cm / 34,75''

Online bodyfat estimation : 16.4%
BI scale bodyfat estimation : 15.7%
AVERAGE bodyfat estimation : 16.05%

Awesomeness!!! 
Couple of milestones: broke under 88cm waist, broke under 16% both in the web-based and average measurement.

Nop, won't appear. Cleared cache twice, tried from private window, nothing. Firefox 30.0 @ Win 8.1

yt button is right there on android default browser though, lol.

EDIT 1 : at the same PC, it appears as expected using IE. So now it looks like a firefox cache thing. Gonna check firefox on different PC and update.

EDIT 2 : Firefox 30.0 @ Win Vista HP SP2 fine too, so definitely a local thing.

Also fits great in the lol thread:

<a href="http://www.youtube.com/watch?v=y9xc4jOHca0" target="_blank">http://www.youtube.com/watch?v=y9xc4jOHca0</a>

We went out onto Hollywood Blvd and found people who claimed to be big fans of the US soccer team and asked them how they think Landon Donovan has been playing so far. If you follow soccer, you know that Landon Donovan was cut from the team in May before the World Cup even started. However that didn't stop them from weighing in on his performance in this special World Cup edition of #LieWitnessNews

Ohhhh, i don't know, there is a wild crazy chance that it was because the bar was so heavy.

The ninja face? It means "thanks for calling me a beast but i am not even close to it"

LOL, i found that article terrible, useless and provocative!
And that is coming from a guy who could be accused of being the most squat-headed in here.

It is also illiterate, for example the squat vs BSS part is outrageous for anyone with a basic understanding of physics and mathematics:

The load on each leg on a squat is ( squat load + 0,85*BW ) / 2
The load on each leg on a BSS is ( BSS load + 0,85*BW )

example : 500lbs squat vs 250lbs BSS for a 250lbs person

load on each leg on squat = 356,25 lbs
load on each leg on BSS = 462,5 lbs

Wow, 250 lbs less on the bar, 100lbs more load on each leg, you can't explain that! 

By the same token , a chinup with 5lbs is a better strength option than a one arm chinup because you move more weight in the former.

Derp!