Adarq.org

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.

nba8340 is now a highflyer, awesome!!! 

Also, that site has been up for a couple of years now, he was still logging when he launched it:
http://www.adarq.org/quitters-deserters/mike%27s-journal-to-a-40-inch-standing-vert/msg43578/#msg43578
The link is now different but the site is the same from what i remember.

RDLs 'lance-style' are my preference. But straight leg deadlifts are really challenging my hamstring flexibility too. Or, LBSS,  that 'straight-leg-and-romanian-deadlift-hybrid' that you posted on the beast thread some time ago, that should work too. I would prefer those variations over the 'regular' deadlift, which by nature is much heavier, low-rep and form is not easy to track. With the other versions, the fixed legs position  ( locked knees for SL, steady bend for RDL ) aid you to : keep it safe, always be sure your form is correct, and do higher rep schemes too.
2c

PS: The jumps look mid-to-low-forearm-at-rim so 15'' above rim, give or take . And you need ~19'' to barely touch 9'. That is 34'' mister! Ok , maybe rim is a couple inches lower than 9', so I would go for ~32'' as a rough estimation ( heels height confirm it too ).

@LBSS: thanks will look at eastbay for some sprinting spikes, when ever i go to a online shop they sikes great for mid distance 800m to 1500m, throwing, jumping and the ones for short sprint is soo expensive like £60 which is about $120.

Just ordered some spikes.

I just needed some spikes and my coach recommended i get middle distance spikes as they are good for training and do good in the short distance competition as well the sprint spikes are for the actual experience sprinters, i'm still a beginner.

I was sooo nervous in buying the spikes, but cancelled the order. Thanks now i can sigh in relief. I do have sore shins and when i was doing strides i could feel my ankle roll inwards to protect the shin or something i don't know.

PS: i do agree with toddday that spikes is most probably the least signifficant of someone's problems when he wants to improve a 14.xxx 100m dash
But still.... 

So from this day and on I will only let alcohol touch my tongue when i clean my teeth with well uk im drunk i cant think, umm idk just mouth wash

hall of fame   

So, the plan:

I will do what i did last year, Lance's 3-sets-progress. Is very easy, simple and had great progress with it. For those not familiar it calls for 3 working sets, you add weight when you reach a specific total reps range. For the first 2-3 months I will use 21-24 reps, which equals to 3x7-3x8. I am quite detrained so i need a GPP-style higher rep phase. So <21 reps = stay at the same load, >24 reps = add weight , 21-24 = act by feel. Then i will change the reps for the leg exercises, make it more intensity oriented, so i will be advancing at the 15-20 reps range ( 3x5-3x6).

I will use the same 3-days split i used last year, but i have to add o-lifts prior to squatting and also calves and abs work.
So it will be like:

Day 1:
Power clean 5x3
High bar back squat 3xF
Bench press 3xF
Bent over row 3xF
Calve raises 3x15
(Ab work)

Day 2:
RDL 3xF
Incline Bench 3xF
Upright rows 3xF
Biceps 3x12
Triceps 3x12

Day 3:
Jump snatch 3x5
Front squat 3xF
Overhead press 3xF
Chinups 3xF
Lance's SL calve raises 4x8
(Ab work)

3xF : Main lifts following the 3-sets-progress.
Fixed reps : Accessory lifts, those may be moved between days based on how it goes. If some days get too long ( e.g. day 1 ) might rearrange and e.g. move abs to day 2 or to an off day. The o-lifts however are not moving, those will always be done prior to squatting.

Off days : tempo runs, jumping, foam rolling, stretching. Hope to keep up with it.

Diet for now will be (clean)bulking on workout days, maintenance on off days. A rough plan is to bulk until chritmas ( ~3,5 months ) then start a big slow cut. I am around 84kg/15% bodyfat currently. Not so fanatic about diet plan, just that rough one, i will see how it goes during it and if it feels/looks wrong i will reevaluate.


Thoughts/objections always welcomed.

That milk thing... it is not about 'bodybuilders trying to eat a lot', it is most probably lactose intolerance: http://en.wikipedia.org/wiki/Lactose_intolerance

Take a closer look at it, because all that milk is not actually digested, so the nutrients you thought you are getting are actually feeding the fish...

22 August 2013

Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches :  none

Lance's 3-set-progress template  - workout #1

LEG EXTENSION:
3x20@25kg

HANG POWER CLEAN:

HIGH BAR FULL SQUAT:
8@50kg
8@50kg
8@50kg
-Very light on back but legs too untrained, hamstrings/vmos jello after 1st set.

BENCH PRESS:
8@50kg
8@50kg
8@50kg
-Not bad.

BB BENT OVER ROW:
8@50kg
8@45kg
8@45kg
-50kg too heavy, got the reps but they were shaky so i lowered the load.

I AM BACK!

Plan details coming soon...