Adarq.org

7 June 2014

Bodyweight@session : ~86kg , season low
Soreness : none
Injuries/aches : i managed to tweak my left hip flexor at work, seated at my office. Just some weird over-rotation and snap! Bugs on specific angles.

Kelly Baggett's simple periodization routine

PHASE III , Week 2/3 ( Decided to do a 3d week for this phase, then go to peak )

Session B:

27'' DEPTH JUMPS:
4x5
-Good to very good.

JUMP SQUATS:
2x5@20kg
-Felt like i was jumping low but also felt most explosive and smooth than any other time.

HIGH BAR FULL SQUAT 3x3 with 5RM:
3@95kg
3@95kg
3@95kg
-Lately i was feeling good but legs were acting weak.
Today it was the opposite, legs felt weak but they acted strong.
Result is the same, 95kg is around 5RM currently.

HORIZONTAL LEG PRESS CALVES 'RAISES':
10@490lbs ( +10 lbs )
10@490lbs ( +10 lbs )
10@490lbs ( +10 lbs )
-Very very strong.

CHINUPS:
9@BW+15kg ( +2,5kg ) ,   
7@BW+15kg ( +2,5kg ) ,  ( -1 rep )
-LOL , i wondered why they were so hard, I used 15kg instead of 12,5kg by mistake. 
Still no predicted 1RM PR ( it is 131kg from doing 90+5kg 11 times ).
However it is the most i have ever pulled AND an all time 1RM/BW  , just over 1,5BW now! 

DIPS:
10@BW  , ties
9@BW ( +1 rep )
-Also total reps 

So how long have you been doing that 2xsquat/1xdeadlift week thing, what were your start numbers ( max squat / mas deadlift / max jump ) and what are they now?
Also what is was your bodyweight and bodtfat then and now?
All that info would help people get a much better view on your case..

Body composition measurements:

Net morning weight : 85kg / 187lbs
Waist : 88,5cm / 34,85''

Online bodyfat estimation : 16.5%
BI scale bodyfat estimation : 15.9%
AVERAGE bodyfat estimation : 16.2%

Previous:

Net morning weight : 85,8kg / 188,75lbs , broke the 190lbs barrier 
Waist : 89cm / 35''

Online bodyfat estimation : 16.6%
BI scale bodyfat estimation : 16.2%
AVERAGE bodyfat estimation : 16.4%

More progress! Broke the 35'' waist barrier, reached the 85kg one too. However 0.8kg is too much to lose in 5 days. Maybe just depleted from yesterday's basketball.

That didn't look high at all... he just comes down to the ground so quickly... I don't know... it looked really weird to me, like a ~32 inch jump or something, done by a tall guy.

3 June 2014

Bodyweight@session : ~86,25kg , season low 
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE III , Week 1/2(?)

Session A:

27'' DEPTH JUMPS:
4x5
-Nice, those keep improving, were overall good this time.

JUMP SQUATS:
2x5@20kg
-Steady great.

HALF SQUAT @ 85%:
6x3@100kg
-Better than last time that they were very good already. Tight, fast, smooth. They also 'felt' lighter than last time.

PAUSED STANDING CALVES RAISES MACHINE:
20@65kg ( +5kg )
18@65kg ( +5kg ) , ( -1 rep )
17@65kg ( +5kg ) , ( -2 reps )
-As suspected, it is 'endurance' that failed me and not strength.
Will keep adding 5kg weekly and go 3xF, will stop adding when i can't do 3x15.

BENCH PRESS:
8@65kg ( +1 rep )
7@65kg
-ZOMFG, bench progress after 1 month or so, a whole rep up! 

PULLUPS:
8@BW , ties 
7@BW
-Felt weak here today. At least i matched last week's performance.

Nice graph ( 7 is missing though? ).
So, regarding this 'under15 seconds', don't hold your breath yet. After your first week that you were 18.8, the 2nd week you were at 17,5. And at week 9(8?) you are at 16,5.
To get under 15 ( supposing your progress will be linear, which is not the case because the initial gains are easier, but let's suppose it is ) you will need 7-8 more weeks to get to 15,5 and another 3-4 to get to 15.
That is 10-12 weeks / 2,5-3 months from now if all go perfect.
Not trying to bring you down, just a reality check from an outside observer.

^Thanks!

1 June 2014

7 Days Vertical Jump Cure

Leg Raises ( 3 sets of 15-20 ):
3x15

Front Plank ( 2x30sec ):
2x30sec

Side Plank ( 30 sec each side ):
30 sec each side

Alternating Glute March ( 2x20 ):
2x20

Seated Hip Flexor Raises ( 2x5-10 / 3 seconds pause at top ):
2x10 / 3 seconds pause at top

Seated Hip Flexor Raises ( 2x5-10 / 3 seconds pause at top ):
2x10 / 3 seconds pause at top

Bilateral Glute Bridge ( 2x10-15 / 3 seconds pause at top ):
2x15 / 3 seconds pause at top

Bulgarian Split Squat Hold ( 1 min each leg ):
50-55 seconds each leg, buuurn.

Kneeling Rectus Femoris / Quad Stretch  ( 1min 30sec each leg ):
1min 30sec each leg

I hope that i will be doing this more often, so I typed down each exercise and recommended/done reps to document the progress(ion).

Sat May 31

315-365-405-455#157 +20 last day in boston and flying to SF tonight. did higher intensity since i will be tired tmrw anyway from the 6hr flight
315 x18

Visual representation:

455 ( +20 in the tank ) : 

And then 315 :                                   


So much beast!!!