Adarq.org

great success!

Thanks!
Yes, it went better than i expected, as shown below:

SQUAT:
Best was 8x72,5kg , estimated 1RM = 90 kg, real 1RM = 100kg

BENCH:
Best was 6x62,5/8x60kg , estimated 1RM = 74kg, real 1RM = 77,5kg

OHP:
Best was 8x42,5kg , estimated 1RM = 53kg , real 1RM = 50kg

So only on OHP i failed to reach the predicted 1RM, and that was expected because i half-push-press the hardest reps on 3xF which i didn't do yesterday.
On the other hand, those 8-rep performances were not 8RM as i was doing 3 sets with the same load in everything, so true 1RM should have been expected to be some higher.

5 waves of 5/3/1, with 2,5 kg and 5kg 1RM increases each wave at bench/ohp and squat/RDL respectively should bring my maxes to:
Squat : 125kg
RDL: 125kg
Bench: 90kg
OHP: 62,5kg

Let's see how it goes...

I am down with the flu. 
I was thinking i want to change programm, i have been going with 3x8 for too long. But i don't want to start cutting yet. I want to keep adding strength and muscle. So i decided to try 5/3/1. I will use the 'beginner' version ( http://www.jimwendler.com/2011/09/531-for-a-beginner/ ) which will be pretty close as a setup to what i am doing now. I will only substitute the regular deadlift with RDL. So it will go like:

Monday:
Squat – 5/3/1 sets/reps
Bench – 55%x5, 65×5%, 75%x5
Seated rows 3x12
Calve raises 3x15
Abs

Wednesday:
RDL – 5/3/1 sets/reps
OHP – 5/3/1 sets/reps
Upright rows 3x12
Biceps 3x12
Triceps 3x12

Friday:
Bench – 5/3/1 sets/reps
Squat – 55%x5, 65%x5, 75%x5
Chinups 3xF
SL Calve raises 4x8
Abs

This coming week ( assuming i will be healthy ) i will test 1RM on the main lifts because the 1RM calculator is off, especially because i have been training with higher reps.
Example : when squat was 3x8@65kg 1 month ago 1RM calculator gave 80kg, but next week i tested and i lifted 90kg rather easy.

Long term plan : 2 waves ( 4 weeks each ) will take me till xmas. If i am happy with how it goes i will do 2 or 3 more waves, which should take me to around mid March 2014. Then i will start a cut and go back to the 3-sets-progress with Lance's original setup for cutting.

Objections/opinions welcomed as always.

<a href="http://www.youtube.com/watch?v=Zg2Z1pusas8" target="_blank">http://www.youtube.com/watch?v=Zg2Z1pusas8</a>

Fuck box jumps!
Cool video though...

9 October 2013

Bodyweight@session : ~89kg
Soreness : none
Injuries/aches :  none

Lance's 3-set-progress template  - workout #21

ROMANIAN DEADLIFT:
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
-Not too heavy, got all reps in good form, but something felt off.

INCLINE BENCH BB PRESS:
8@55kg
8@55kg
8@55kg ( +1 rep )
Total reps = 24 ( +1 rep )

UPRIGHT BB ROW:
8@45kg
8@45kg
8@45kg ( +1 rep )
Total reps = 24 ( +1 rep )

BICEPS EZ BAR CURL:
12@32kg
12@32kg
12@32kg ( +1 rep )

TRICEPS CABLE PUSHDOWN:
12@32,5kg
12@32,5kg
12@32,5kg ( +1 rep )

Decided to stay at the same load everywhere except RDL:
All those lifts are at PR levels, so i felt like i needed 1 more session progressing in control/form before advancing.

Monday Oct 7 2013

BW @ 172-175lbs. (Lower abs look like crap tho, gotta clean up diet a little more lately)

Squats:
(warmups) 225x3 275x2 315x2 365x1 405x1 425x1

That is 2,47*BW for 172 / 2,42*BW for 175. 

Is 425 your 1RM currently,  or can you break beyond 2,5*BW?
What about your history, what are your PRs , absolute and relative?
Serious numbers anyway!

Moar? 

^^^
http://www.higher-faster-sports.com/psychofactor.html