Adarq.org

10 September 2013

Bodyweight@session : ~87,5kg
Soreness : glutes, vmos, chest 2/5, hamstrings, calves 1/5
Injuries/aches :  none

Conditioning workout.

10 minutes jogging + dynamic warmup

3 minutes rest

C1 : run 80m @ ~70% , ~15 seconds
C1 : walk 50m , ~45 seconds
C1 info : 4 rounds

sprint 80m@100% : 11:xx , 

10 minutes rest ( walking around plus two random rim jumps, SVJ = 25'' , dropstep = 29'' )

'Toddday's fitness test'
C2 : run 150m @ 100%
C2 : walk 25m
C2 : 10 pushups
C2 info : 5 rounds
Total time : 5minutes 50 seconds ( -2 minutes ) 

The squats are awesome. Please never go back to this low-high-bar nightmare, keep improving that very athletic and upright low bar squat of yours.
The deads look amazingly easy. Not sure about the back angle: i mean it is perfectly straight but it is almost horizontal. No idea if that is intended or not, wrong or not.
Clean has that given issue that you say it is impossible to properly catch with elbows pointing forward. But if we take that for granted it looks great.
Snatch looks like the bar is traveling too far away from your body. Interestingly enough the heaviest one (55kg) looks much better.
Calve raises i think the ROM is too limited. I used to do them like that too up to 200kg and loved them. Those days i feel that going lighter but full ROM with pauses at top and bottom is the shit.
2c

+100000 for filming and posting all that stuff.

Nice work. You're pretty well rounded LBSS! I'm going to do the test tonight if the weather holds up. I don't expect to do very well, partly because I won't go all out just yet being so unprepared. Just need to get a time on the board to start improving.

That's the spirit. I did the test after not having not run a single jog for ~2 months before that session. But that 'log a starting horrible time and then keep improving' is a lovely process.

4:41. i thought i'd fucked up the distance somehow but i re-checked on google maps and nope, i did it right. i'd trade my time for vag's in a heartbeat if it meant i could jump 8" higher.

I would also trade my time for yours in a heartbeat if it meant i could jump 8'' higher. 
On a serious note, that 4:41 is VERY impressive!

4 September 2013

Bodyweight@session : ~87kg
Soreness : glutes and adductors, probably from sprinting.
Injuries/aches :  none

Lance's 3-set-progress template  - workout #6

ROMANIAN DEADLIFT:
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
Total reps = 24

INCLINE BENCH BB PRESS:
8@47,5kg ( +2,5 kg )
8@47,5kg ( +2,5 kg )
8@47,5kg ( +2,5 kg )
Total reps = 24

UPRIGHT BB ROW:
8@37,5kg ( +2,5 kg )
8@37,5kg ( +2,5 kg )
8@37,5kg ( +2,5 kg )
Total reps = 24

BICEPS EZ BAR CURL:
12@27kg
12@27kg
12@27kg ( +2 reps )

TRICEPS CABLE PUSHDOWN:
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )

'Toddday's fitness test'
C3 : run 150m @ 100%
C3 : walk 25m
C3 : 10 pushups
C3 info : 5 rounds
Total time : 7minutes 50 seconds.

That was exhausting. Last 150m sprint does not deserve to be called a sprint. Awesome test.
5 minutes is REALLY challenging, you must run 150m in ~30 seconds, walk 25m in ~15 seconds and do 10 pushups in ~15 seconds 5 consecutive times!

I am in , i can't wait to test this from the moment i read it the other day.
I will most probably give it a try later today...

Damn, she did it??? Missed it, i was following her previous attempts. Great story, the repeated retries makes it even greater!   

2 September 2013

Bodyweight@session : ~86,75kg
Soreness : none
Injuries/aches :  none

Lance's 3-set-progress template  - workout #5

HANG POWER CLEAN:
5x20kg
3x30kg
3x40kg
3x50kg
1x55kg ( +5kg ) , ( -2 reps )
-50kg was tight this time. Upped to 55 for top set but failed to catch 2nd rep.

HIGH BAR FULL SQUAT:
10@55kg ( +2,5kg ) , ( +2 reps )
8@55kg ( +2,5kg )
8@55kg ( +2,5kg )
Total reps = 26 ( +2 reps )
-Weight goes up, difficulty goes down, you can't explain that! 

BENCH PRESS:
6@55kg ( +2,5kg ) , ( -2 reps )
8@55kg ( +2,5kg ) , ( +1 rep )
8@55kg ( +2,5kg ) , ( +1 rep )
Total reps = 22 ( same )
-Said i'd stay at the same weight but didn't. Got the same reps though. Next time i am staying for sure.

BB BENT OVER ROW:
SEATED CHEST SUPPORTED ROW MACHINE:
8@50kg ( +2,5kg )
8@50kg ( +2,5kg )
8@50kg ( +2,5kg )
Total reps = 24 ( same )
-Switched to seated rows as planned for more controllable/repeatable form.

CALVE RAISES:
-FUUUU, forgot those again.