Adarq.org

23 January 2014

Bodyweight@session : ???
Soreness : glutes, hamstrings, calves, traps, biceps, triceps, ENOUGH WITH THAT NOOB DOMS, FFFFUUUUUU
Injuries/aches :  none

1,5 hours full court basketball.
Endurance & vert : a little bit improved
Had better breaths. Still nowhere near fit though. Also felt a bit more light on my feet, like more ready for a jump. Only did one rim jump again, cold, again just a 10'2'' ( 27'' ) dropstep.
Patience...

Your squat form, i envy it!

Yeah, injuries suck. Good thing you took it easy though, had you rushed it, you would have probably made it worse!

Today I feel strong and lean so I am on the verge of a comeback.

to that!

If that is, say, 3'' below rim, then we are talking about 46'', that is world class, no joke!!!   

20 January 2014

Bodyweight@session : ~90,5kg
Soreness : hamstrings and glutes fried, shoulders, lats, arms sore but not that much, also very sore inner thighs, WTF?
Injuries/aches :  none

3-sets-progress template
Workout #1 ( Week #1 )

HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
1@60kg
-Up to 50 all great, 60 was too heavy, failed to catch 2nd rep.

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
3@60kg
2@80kg
3@95kg
-Legs still too sore, still good though. Form had flaws but overall happy with current level. Very close to season's best 6@95kg already.

BENCH PRESS:
5@60kg
5@60kg
5@60kg
Total = 15 reps.
-Weaker than i expected, too early i guess. Hope strength bounces back fast.

WIDE GRIP LAT PULLDOWN:
8@150lbs
8@150lbs
8@150lbs
Total = 24 reps.
-Nice.

PAUSED STANDING CALVE RAISES MACHINE:
20@55kg
15@55kg
15@55kg
-Calves unrecovered too, they weren't sore but they started burning after 1st set.

ABS COASTER MACHINE:
20@BW
20@BW
20@BW
-Was doing those with BW+10kg before xmas break but took it easy.

Averall, all muscles are still slowly adapting, getting very sore at each exercise, not ready to push 100% yet. Well, it's been only 4-5 workouts after that 20 days break so what did i expect? Patience!

@entropy: tbh, i don't really care to harvest any gains in bench, i am happy as long as i am progressively overloading, no real difference for me if it is the 8RM or 1RM that i progressed. Not a bad idea though, will keep it in mind!

@LBSS: Why do you think it is confused? I am not doubting, i am asking to understand better. It is basically the same setup that i have been doing all year: 3 whole body workouts per week, day 1/3 squat+upper, day 2 RDL+lunge+upper. What i changed is this intensity/volume squat alternating in days 1/3 and the explosive lifts addition before squats, hp clean day1 and push press day3. Both those modifications are meant to be a preparation to a more performance-oriented setup without disturbing the main goal. The main goal for all lifts is strength, achieved with a little upped volume compared to the 5/3/1, thus the shift to Lance's 3-set-progress. It could be 3x8, Lance's thing is pretty much 3x8 with a tad of more fun and AREG.

New plan:

Monday:
Hang powercleans : 5x3
Squat : build up to 3RM
Bench : Lance 3-set-progress.
Lat pull down : Lance 3-set-progress.
Paused calve raises : 3x20
Abs

Tuesday:
Sprints/jumps at the park whenever weather allows it.

Wednesday:
RDL : Lance 3-set-progress.
OHP : Lance 3-set-progress.
BB LUNGES : Lance 3-set-progress.
Biceps : 3x12
Triceps : 3x12

Thursday:
Full court bball

Friday: rest or Saturday's workout if not possible to do it on Saturday.

Saturday:
Push-press : 3x5
Squat : Lance 3-set-progress.
Chinups : Lance 3-set-progress.
SL calve raises : 3x10 each leg
Abs

Sunday : rest

Lance 3-set-progress: Do 3 sets of as AMRAP ( dont go to failure, stop a couple of reps shy ).
When total reps are less than lower limit, stay at same weight.
When reps are more than higher limit, add weight.
When reps are between limits, go by feel/form.
The limits i will use are 18->24, which corresponds to 3x6->3x8.

Not MUCH changes from what i was doing, here are the highligts:
-I will now be squatting 2xweekly, plus RDL/lunges on the 3d day. I am very weak, need to up volume and intensity and strengthen those legs.
-I will be implementing that intensity/volume alternating in squats. Always wanted to do that. Also the high intensity-low volume Monday will have me better recovered/potentiated for Thursday's bball.
-I am dumping the row machine and switching to wide grip lat pulldown.
-I am introducing explosive lifts before squats.

Why not more 5/3/1 as i said? I feel i need more volume at this point. I am very happy with how 5/3/1 went and i will sure be doing it in the future, need to push more now though.
Gonna do this for a couple more months, then reschedule and switch priority to actually jumping and utilizing the ( hopefully ) newfound strength.

Dietary, i don't want to start cutting yet. Actually, i don't want to lose weight, i like this size for myself. I do want/need to get leaner though, so eventually i must lose some weight. Just not yet, i need to push strength up a bit more before cutting. So to compromise worlds, I will attempt to stay at the same weight for ~2 more months and if possible achieve a recomposition. I will reduce carbs and up fats, also will try to go [bulk-on-gym-days-cut-on-other-days] and see what happens. If some fat loss comes, very welcomed. If not, so be it, at least i will have self-experimented on recomposition while maintaining weight. After that, somwhere in mid March (together with the programm change mentioned above )  i will start a long slow cut till mid-end of July. That is 4-4,5 months of cutting, i am willing to allow a drop of 8-10kg, 80kg will be my lower limit for that.

Gym and diet plans combined should have me at a vert-peak condition in July, lighter, leaner and stronger than ever, with movement/jumping efficiency high too.
Goals are to tie my PRs, 30'' SVJ and 35'' RVJ.


Feel free to post any thoughts/objections/corrections/whatever.