Adarq.org

06/08/2014
B3W
Week 14- Session 51
BW- ?

Good warm up

RDL-
60 x 10
Deadlift-
80 x 5, 100 x 5, 120 x 5, 150 x 5 

Ring Chins-
bw x 5, 5
7.5 x 4, 3, 3

BB Curls-
30 x 8, 8, 6

Complex-
bent row, hang clean, front squat, military press, back squat, good morning
bar x 3, 30 x 3, 40 x 3

And I'm spent...

Will upload a video of deadlifts once it's up. Had to switch to a mixed grip mid set. I will go this way from now on. I'm having too much trouble with my hand that I damaged all those years ago. Obviously never going to be as strong as the right.

<a href="http://www.youtube.com/watch?v=F_mn8ndPoFE" target="_blank">http://www.youtube.com/watch?v=F_mn8ndPoFE</a>

Yes that is me grunting at the end of the video. Need more leg drive but am fairly happy with it. 2nd rep was def best and felt the easiest at the time.

Ok WA it is.
If they've got them try the outlet stores. Otherwise Foot Locker is ridiculously expensive.

I can't imagine there's a good reason to get 3/4 compressions unless you want some capri pants to go with your favourite pair of heels 

The last pair of ball shoes I bought were hyperdunks. Don't know if they come in low tops or not. They're super light, grippy, hold the foot well but pretty hard on the feet. I got my last pair for $80 plus postage.

@chisM, coges, entropy:
Good points and discussion. The key to all this is ( imho ) don't obsess and over analyze.  Keep it simple, study the basic principles, follow a well structured plan that includes those principles, let it all fall in place.

V true.

@raptor:
I know you hate counting kcals, but you can't cut if you don't count. It doesn't have to be a decimal point precision count though.
Go roughly. You are 185/85kg, you burn around 2000 without working out, so eat around 1500-1800 on rest days, 1800-2000 on workout days.
Google 'food-name plate calories' for your ordinary menu choices and you will find about how much each thing has. And that is all to it.

You need to count to begin with but once you have an idea of what foods equal what you can pretty much eat around what you know. I have a base amount of food I eat pretty much every day and then just vary the carbs and fats depending on whether I train or not. Makes eating pretty simple.

Quote from: Coges on August 06, 2014, 11:23:38 pm

In my personal experience I've been guilty of swinging too much on this. I've been around the 12% and wanted to cut further and then the next week when I'm cutting and losing strength and muscle I freak out and start going back the other way. It's a great recipe for going round in circles.

Easy to explain this coges. The first thing is when you're cutting serously you'll eventually start to burn off IMTG fat. This is the good fat that sits inside muscle, intramuscular triglyceride. This makes muscles look flat, lifeless and empty. So you think oh noes, im losing muscle, better panic and stop cutting. No, that's just an overreaction. The 2nd thing is, prolonged dieting will eventually fuck you up in terms of over-training. So being smart about it, knowing when to layoff the cardio (which for some reason we always wanna do on a cut but it might not be necessary on a decent caloric deficit). Training  2x a week might be the sweet spot. Train hard, but reduce frequency.  Give your body enough days to rest between sessions.

Oh yeah in my case it's all mental in terms of feeling too lean like I'm losing size and wanting to swing back the other way too quickly. I have not had consistency of diet or training in the past so that's my biggest hurdle. I've got the training going along nicely atm, just need to bring the diet in too.
I don't think I've ever been overtrained though and personally wouldn't be too concerned about that. When I don't exercise frequently I'm far worse with my eating so for me personally that would be horrible.

My main point, and that of the article, is that people overestimate how low they need to go bf% wise before doing the clean bulk. As you mentioned the prolonged cut is an overall mind fuck and not great for strength, muscle mass, hormone balance, etc. 

06/08/2014
B3W
Week 14- Session 50
BW- 92.6

Felt pretty average today. Little motivation and didn't feel ready when I got in the gym. Still got there though which is something.

Limited warm up

Hang Clean- bar x 5
Power Clean- 60 x 5

Squat-
bar x 5, 60 x 5, 80 x 5, 100 x 5, 122.5 x 4 

Incline Bench-
bar x 8, 40 x 8, 50 x 8, 65 x 8, 4, 5

Soooo close on the squats. Feel like I could have had a 5th rep in me but also felt like I wouldn't get back up. Decided to play it safe. Not too bad considering 100 felt super heavy. Can't really complain too much considering I'm getting PR's pretty much every week atm. Don't want that to end too soon.

Had nothing in the tank after bench. Decided to call it a day and get some rest.

I've been neglecting my stretching/SMR work so need to make that a focus again.

The good thing about doing 5rm sets is that you can always back down to 3rm sets, which will enable you to be able to keep making linear progression. 150x5 might be hard but 150x3 would be a piece of cake for you now.

Yep. That's kind of what I'm thinking. I am planning to stick to sets of 5 for the next 3 weeks and then test my 1rm (want to shoot for 180) and then have a week off. After that I'm not too sure but may go to top sets of 3 for a while.

Thanks mate. Not sure how much longer I can do sets of 5 with the weight progressing but there's only one way to find out. It was a weird training session that one too. No music or sound of any kind and had a hong kong kung fu movie running on silent in the background. Odd training environment.