Adarq.org

What kind of software is that?

it's a custom piece of software I wrote a few years ago, never got around to giving it a name, i just call it iron. Been using it for about 3 years and i've got all my shit logged on there for that time. It tracks all of my training, from RPEs and rest times for all sets etc. When I put it together I imagined a unified way to track and analyse training data, to better understand and improve training and programming. To this end, i embedded a sophisticated statistical system inside the app (Incanter). Which can be used to make models and find patterns etc. I actually never use that, because I think it's not that useful in the end, who cares what you were doing 2 years ago? or even 2 months ago? Training is always about the very recent past and what's going on in the present.

Here are some more screenshots





In theory, i could programmatically query every single set i've ever done, on every exercise, for the last 3 years. In practice, i don't really care about that at all. So imagine R or Matlab where you can get a vector of all sets above a certain weight for a given exercise. That sort of thing.

Training
FSB 2x120, 0Fx132.5
BS 1x135
Paused FS 3x90, 3x95, 3x100, 2x115 (PR)
BBall ~ 20 mins (no dunks, saving it for tomorrows training! Better be a beast for once).

FSB notes:
Had no pop. My body just wasn't interested in lifting heavy, waste of a stimulant stack.

BS notes:
Stupidly heavy for such a light weight. Lower back fatigue sprung out of nowhere after that 135, didn't court injury from there.

Paused FS notes:
Just tried something new, had to do something else after my usual plans were off the track.

---

I've been talking to a new girl this week. I'm not in love with her or anything, but she's growing on me. Lets see where it goes.

The white man was onto a good thing when he designed the electric oven. I was privy only to some of his secrets, the use for making such fare as cakes and pizza. But recently I have dabbled, out of necessity, in ovencooking the simplest bodybuilding type foods. The results have been nothign short of amazing.  I have no idea what i'm doing as usual, just freestlying it here and there.  I used a recipe of recipe.com.au the other day, and I think someone trolled me, because the recipe called for using 240 degrees C to cook chicken breasts. Which was bullshit. Today i tried around 180C for 25 minutes and it worked so well. Chicken was juicy and moist, like i've never seen. I actually enjoyed it, and usually i despise anything to do with chicken breast cooked at home. I just never get it right. I have an unused George Foreman grill i got a few years ago and that never did a good job. Either i burned it, or it was raw, never got it right. But the oven changes everything. I'm supposed to be cutting but i'm having so much fun preparing and eating my meals lately, all thanks to the oven. I used some tomatos and chillis i got from the vege garden and threw in some onions (having no idea what i'm doing whatsoever), seasoned it all geneously, splash of olive oil, dashes of bbq sauce (dunno?) and that was it. Shit is fool proof, i can do this, even without any cooking ability whatsoever. No more hit and miss fucking around on the bbq or frying pan.

The best part is having solar power in a sun rich country so oven cooking is basically free. My mind is blown, things will never be teh same again. lolz.

I needed some carbs, and i've been making pasta recently, but today I just made a sandwich. The tomatos were so juicy and soft and with the onion as was the chicken breast, it was a phenomenal filling meal. I like that it limits my carbs to two slices of wholemeal bread too. Easy to track portions. Nice. Can't wait to try other stuff next time!

Going to try use this to determine my squat volume. I'm not sure how to structure heavy/medium/light or whatever, if i will even use that, but i'll see how it goes. I hate how squats need so much attention to maintain them. Meanwhile I can bench once a week, sometimes even skip it, and pretty much maintain 99% of my gainz. Fuck squats.

Here is the interpolated table i'm actually going to use:

Bodyweight: 89.7kg/197.76lb 



So finally under 90kg, although technically I already got there yesterday but not in the first morning weighing. Looking forward to training today, yesterday i started getting quad doms which I associate with sprinting, i haven't got those for ages, maybe back when doing RSR2. Lets see how I go squatting, hopefully sprints wont affect them too much.

Oh and another milestone, i got under 37" waist too. Although technically it's not well into the 36"s so it's no cause for celebrating, but like i've said, the sooner I get to 35" and lower, the better, because that's the cusp of being fat and non-fat to me.

---

Training
FSB 2x120
BS 2x2x132.5
BBS 2x140, 2x142.5, 2x140, 3x130, 3x127.5
BBALL ~ 30 mins (incl ~20 dunks)

Bodyweight: 90kg/198.4lb

lol, the scale read 89.99 before it stabilised on 90kg. In any case, i'm going to be under 90kg by the time today is over. I'm going 100% strict mode for 21 days to get into the 85-87kg range.

Also endevearing to drink 6 ice cold glasses of water every day. I haven't done the calculation but I'm hoping that'll work out to like a pound of fat loss by the end of the 12 week SPP phase.

Ok new plan. I'm going to cut for another 21 days only to reach a morning bodyweight of 87kg / 192lb. And that's it. After that no more dieting. I'll eat at maintenance, or perhaps a slight deficit in an EOD fashion. The goal will then be to recomp. At that point the majority of my fat loss and body recomposition will come from conditioning. Taking my conditioning to PR levels will get my to 85kg morning bodyweight by the start of the basketball tournament.

So diet for another 3 weeks. Get to 87kg/192lb. Eat at maintenance. Work hard on taking my lifts to PR territory. Do a lot of conditioning work on the side to reduce bodyfat down to 10% or so with the eventual goal of being a lean 85kg in the morning.

In the meantime my effective bodyweight for all power exercises (squats, raises, jumps and sprints) will be done at an effective bodyweight above or equal to 90kg. The way i'm gonna do that is by drinking lots of water, or whatever, or maybe even getting a weighted vest.

Training
FSB 1x132.5
BS 2x132.5, 2x135, 1x133.5, 3x115
CR 2x15x207.5 (PR)
WCU 6x96 (PR), 5x98.5
CND sprint intervals @ 5 x (20s on, 55s off)

FSB notes:
At least 132.5kg is repeatable right now even in the darkest and weakest of times. But i want more, much more.

BS notes:
Have not recovered from basketball yet. I could have used another day of rest but i forced myself to train. Next time i'll kick ass.

Calves notes:
Next time i go for the big 5 plates, at least in my gym, 210kg! Can't wait..

Conditioning notes:
I started doing intervals today. I will aim to keep my effective weight above 90kg on this and every other power activity. I won't do steady state cardio type running until i weigh much less (~85kg) and that will be done as light as possible (because it's not power).

I can't do a full sprint for 20s right now, too unfit. So i run out of juice, maybe around 8s (just guessing i didn't check). So not sure if I should use a smaller on interval to start with, or just keep the curent one. Thoughts?