Adarq.org

11/06/14
B3W
Week 7
Session 24
Weight- 92.0

Warm Up-
Joint rotations
Push Ups- 15, 15
BW Squats- 15, 15
Inverted Row- 15, 15

Squat-
Bar x 5, 40 x 5, 60 x 5, 80 x 5, 107.5 x 5

Incline Press-
Bar x 5, 40 x 5, 55 x 5, 70 x 4, 3, 3

Ring Dips-
8, 8, 7

Tuck front lever-
5 sets at 15s

Ab circuit-
3 minutes

Squat felt solid. Top set was hard but at no stage did I feel like I was going to fail. Looking forward to getting back to my previous best of 125 for 5 in a couple of months time. Fingers crossed.
Incline press suffered again although I got more reps than last week. Neck is still not 100% so that could have contributed and also think my lacklustre diet hasn’t helped me in this regard. I will give it 1 more crack next week and if I don’t get 5 reps on at least one set will drop back to 67.5.
This ab circuit is soooo fricken hard for me but I’m getting better. Will keep at it as it obviously shows what my deficiencies are.

Quote from: Coges on June 10, 2014, 02:03:58 am

Quote from: Raptor on June 10, 2014, 01:10:18 am

Maybe weak quads?

Probably weak everything 

Well, at least I can deadlift over 400 lbs

Haha. I was referring to me being weak.
I saw your 180kg DL video. Solid stuff.

I have similar experiences with Chris in that my best jumps through my non dominant style (DL for me as opposed to SL for Chris) off two feet come purely in a reactionary situation and not completely planned with run up, no of steps, etc. Rarely when playing would I ever rebound or block off one leg but would often get way higher than planning to jump off two.

No idea why but I have similar experiences to you Raptor when trying to jump off two that it just feels alien and unnatural.

8/6/14
B3W
Week 6
Session 23
Weight- 91.7

Warm Up-
Joint rotations
Leg & Arm Swings
Push ups- 10, 10, 10
BW Squats- 10, 10, 10
Inverted Row- 10, 10, 10

Front Squat-
bar x 5, 40 x 5, 50 x 5, 60 x 5, 85 x 5

Military Press-
Bar x 5, 40 x 5, 47.5 x 5, (4,1), (3,2)- 2nd no in brackets is push press

Unilateral Floor Press-
20 x 10, 10, 10

Kip ups-
10

Ab circuit-
2-3 mins

Squat felt pretty good. 85 was difficult but I was pretty calm during the workout today. Not pumped at all.
Form was good on floor press so will increase weight next week.
Kip ups are getting better. Will move to no handed ones soon.
Ab circuit involved v ups, lemon squeezers, plank to push ups, side plank bends, etc. All the stuff I'm horrible at but working on. I've based this on a gymnastics core circuit which is fucking hard, for me at least.
http://www.youtube.com/watch?v=Stdb6acajX4
 

06/06/14
B3W
Week 6
Session 22
Total cals- 3,250

Warm up-
Joint rotations
Leg & Arm Swings
Push Ups x 30
BW Squats x 30
Inverted Rows x 30

Deadlift-
bar x 5, 60 x 5, 80 x 5, 100 x 5, 130 x 5

Chins-
bw x 5, +3.75 x 5, 5, 4

BB Curls
32.5 x 10, 8, 8

Tuck front lever-
10s x 5

Kip ups x 6

Deadlifts felt great tonight. 130 pretty much flew up. Am pulling double overhand on all sets and will continue this way for as long as possible.
Chins were odd. I don't think my less than stellar diet of late has helped me in this regard.
Kip ups were pretty easy too which is great given I haven't done them for so long. A nice little skill to have.

Good to see you back. I knew you would return eventually! haha. You mean like doing upper body before? I think that's a good idea actually. Perhaps split up my workouts into an AM and a PM session and do like upper body on AM and a primer squat to finish off the AM. Then do lower body volume in the PM session. Gives me a bit of variety too, i could do another upper body exercise to finish the PM session. Might try that next week. Thanks!

Cheers. Thanks mate. I eventually made it.

Good to see you got something out of my post cause I actually had no idea in terms of structure but I think it's something us skinny guys do is want to look like we lift and then continually focus on stuff that doesn't necessarily connect with that goal. 

From the goals thread you sound like you were killing it late last year though.

Hey Entrophy. How's it going?

I see your post about your lack of enthusiasm for squats and your want to look like you lift. What's stopping you from prioritising your upper body ambitions?

So as far as a training philosophy these days I'm going for a bit of a more relaxed approach.

For the first time in my life I've actually paid for and bought into a program. It's written by Anthony Mychal who some of you may be familiar with but I don't believe it's been fully released yet. I've never identified with the ideals/background/goals and aspirations of a "trainer" (that feels like a poor choice of word) more so the whole thing made a lot of sense to me. Given all the programs I've "acquired" over the years, actually paying for one brings with it a commitment that I'm enjoying.

With the book there are three main programs depending on your level with each having different plug ins, etc. Very cool stuff. My training at the moment is set up as follows:

Day 1- Squats and presses:
Squat- 4 warm up sets, 1 top set of 5
Incline press- 2 warm up sets, 3 sets of 5
Dips- 3 sets of 6-8
Optional- Abs

Day 2- Pulls:
Deadlift- 4 warm up sets, 1 top set of 5
Weighted Chins- 1 warm up set, 3 sets of 5
Curls- 3 sets of 8-10
Optional- Abs & Forearms

Day 3- Squats and presses:
Front squat- 4 warm up sets, 1 top set of 5
OHP- 2 warm up sets, 3 sets of 5
Unilateral Floor Press- 3 sets of 8-10
Optional- Abs

Day 4- Pulls:
Snatch Grip Deadlift- 4 warm up sets, 1 top set of 5
Barbell rows- 2 warm up sets, 3 sets of 6-8 reps
Pull ups- 30-50 reps (as many sets as required)
Optional- Abs & Forearms

So far so good. I'm in week 5 and absolutely loving it. The idea behind the program is to be able to train and do another activity without compromising on recovery. Now Anthony tricks and I've just returned to martial arts (Hapkido) so it's working in pretty well. There are optional add-ons for Olympic lifting/gymnastic/advanced bodyweight skills and a hypertrophy add-on coming soon. I'm really happy as it is at the moment given I'm really just fully getting back into training.

All up I still have lifting and vert goals. Not too much has changed on that front even though I'm not playing ball anymore. What has changed is the urgency of the goals. I'm taking a more relaxed approach to timeframes and progress which is taking the pressure off somewhat. So the goals are:

BS- double bodyweight (hoping bw to end up around 100 so that would mean 200kg)
Deadlift- 2.5bw
Front squat- 1.5bw
Incline Press- eh who really cares- I want a big upper body but for me I don't think that will mean a huge bench. Dips and chins probably more important for that.
Chins- +25kg
Front lever- this is one of my chosen ab exercises. Still in the tuck portion of the progression but working on it.   

Vert- Anything over 30" off two feet will be great anytime soon. I haven't done a whole lot of jumping over the last 6 months so I'm sure it will take some time. In addition to doing Hapkido I am starting to do some tricking too which is quite an explosive activity so I'm not doing any specific jumping exercises. Haven't shot a ball since I stopped so don't even know if I can still dunk. Will hopefully try over the next couple of months just out of curiosity.