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I confirm raptor's story about water. It is not an urban legend, it is a medical fact. But in my ( and many other fellow drinkers ) experience, it works much better if you do it before sleeping, the next morning is probably too late. The problem is that when you really need to do it you are in a state that it is hard to remember it. Anyway, best combo so far for hangovers : tons of water before sleep, 1000mg paracetamol ( preferably effervescent tablet ) first thing in the morning.

10 February 2014

Bodyweight@session : ~91,75kg, oops!
Soreness : none
Injuries/aches :  none

3-sets-progress template
Workout #10 ( Week #4 )

ROMANIAN DEADLIFT:
6@95kg ( +5kg ) , ( -2 reps )
8@95kg ( +5kg )
6@95kg ( +5kg ) , ( -2 reps )
Total = 22 reps ( -2 reps )
-Lost sets 1 and 3 due to grip again. Legs very strong, 95kg still lightweight.

BB LUNGE:
8 each leg@50kg ( +5 kg )
8 each leg@50kg ( +5 kg )
8 each leg@50kg ( +5 kg )
Total = 24 reps.
-Very nice. 5kg jump and yet got all reps. Pchain responding damn well.

BENCH PRESS:
8@60kg
8@60kg ( +1 rep )
7@60kg ( +1 rep )
Total = 23 reps ( +2 reps )
-Still not at 3x8. Upping load next time, fuck the 1 missed rep.

WIDE GRIP LAT PULLDOWN:
7@180lbs ( +10 lbs ) , ( -1 rep )
7@180lbs ( +10 lbs ) , ( -1 rep )
7@180lbs ( +10 lbs ) , ( -1 rep )
Total = 21 reps ( -3 reps )
-Awesome. Third consecutive time adding the minimum 10lbs increment with minimum reps loss.

PAUSED STANDING CALVE RAISES MACHINE:
20@60kg
17@60kg
16@60kg
-Now way to progress those. I should either switch to 3x20 non paused or 3x15 paused.

WEIGHTED CRUNCHES MACHINE:
20@100lbs ( +5 lbs )
20@100lbs ( +5 lbs )
20@100lbs ( +5 lbs )
-Those were not meant to be done today but i forgot to do them on Saturday.

I don't disagree with what all you guys said ( except from the limit strength&hypertrophy gains through sprints&jumps theory ). After all i did suggest some RFD work a few posts above, but how about a different prespective:
Entropy didn't do anything wrong, he is just always too hard on himself and deliberately ( although probably subconsiously ) presents his results in a failure-biased way. But the reality is different.
-His first cut was fucking awesome, he got to 10% with a clear six-pack, although he still says it was 13 or more.
-His bulk worked too, he destroyed his PRs in every lift, although he says he is weak.
-His overall vert gains is something like 10'' of SVJ in 2,5 years, although he says he hasn't gained much.
Ok, strength is now suffering from the cut while the cut itself has not progressed enough to present gains. It is temporary, as soon as he adapts and proceeds he is set for glory again. Lets not forget that even at that current supposedely worse state, his jumps are higher than ever and he hasn't even been practicing them.
I don't have the slightest concern about entropy's training, whatever he says at the rants, in the end he will do something that works.

8 February 2014

Bodyweight@session : ~90,5kg
Soreness : none
Injuries/aches :  none

3-sets-progress template
Workout #9 ( Week #3 )

PUSH PRESS:
5@55kg ( +2,5 kg )
5@55kg ( +2,5 kg )
5@55kg ( +2,5 kg )
-Love those. Last reps are taxing for back though. Are 5-rep sets too much for a power exercise like this?

HIGH BAR FULL SQUAT:
8@85kg ( +2,5 kg )
7@85kg ( +2,5 kg ) , ( -1 rep )
7@85kg ( +2,5 kg ) , ( -1 rep )
Total = 22 reps. ( -2 reps )
-Very hard. Happy to get those reps at that load though. I can do more but i stop at the first squatmorning-ish rep.

CHINUPS:
9@BW+5kg ( +1 rep )
7@BW+5kg
6@BW+5kg
Total = 22 reps ( +1 rep )
-Nice. Just 1 rep shy of PR( 10 ) already .

LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@35kg ( +5 kg )
10 each leg@35kg ( +5 kg )
10 each leg@35kg ( +5 kg )
-Surprising easy. WTF, no burn at all.

WEIGHTED CRUNCHES MACHINE:
Forgot to do those, FFFFUUUUUUU.

6 February 2014

Bodyweight@session : ???
Soreness : none
Injuries/aches :  none

1,5 hours full court basketball.
Endurance : Steady, much better than the original awfulness, still far away from fit.
Vert : Felt a bit improved in the game. Did one rim jump at the end ( ultra fatigued ), got 3'' above rim off 1 step and that rim looks 1'' higher too, so 28'' or maybe 29''. Shit height but improvement. Again, i can't really tell where i am if i don't do a dedicated ME jumps session but weather is not my ally.

Cam positioning makes it too distorted to be accurate. However it looks like a safe estimation to say you were getting 12'' above rim ( 4'' below wrist ).
Which is 11' touch / 34'' verts.

Now on those jumps at 0:00 , 0:08 , 0:13 , 0:17, if you said they are mid forearm ( 14'' above , 11'2'' touch, 36'' vert ) i wouldn't call you out, because that is most probably a correct claim!

Get better angle next time. If you can't elevate the cam, at least put it in a place where the cam-rim line is vertical to the entropy-rim line, and try to make those lines intersect at the rim ( which means dont get between the cam and the rim unless the cam is at rim level ).

4 February 2014

Bodyweight@session : ~90kg
Soreness : chest, lats, calves
Injuries/aches :  none

PLYOS SESSION

BILATERAL LINE HOPS:
4x40 hops

DUMBBELL SWINGS:
4x10@10kg

DUMBBELL JUMP SQUATS:
3x5@10kg each hand
-Those felt higher than last time.

SVJs:
3x3
-Mostly 25''. Got one 26'' and one ~26,5'' on first set which is awesome, 3d consecutive progressing session!