Adarq.org

2 March 2013

Bodyweight@session : ~192
Soreness : adductors sore but much better
Injuries/aches : 

Lance's 3-set-progress template - workout #38

FRONT SQUATS
8@88 lbs
8@88 lbs
8@88 lbs
-Light weight, more like speed reps. 3x8 still challenging though, leaving me out of breath and getting very high heart bpm, i do need this GPP phase.

STANDING OHP:
7@93,5 lbs ( -1 rep )
6@93,5 lbs ( -1 rep )
6@93,5 lbs ( -1 rep )
Total = 19 reps ( -3 reps )
-Very hard. I hate OHP, i am so weak at it.

DEAD HANG CHINUPS:
9@BW+11 lbs ( same ) , 
7@BW+11 lbs ( same )
6@BW+11 lbs ( same )
Total = 22 reps ( +1 rep )
-Same reps with last time but 3,5 lbs lighter and it felt harder too.
However 9@BW+11 lbs is a 1RM/BW  , 136,7% from 136,3%, a whole 0,4%, LOL.

So apparetly i strained or pulled my right adductor (most probably the pectineous) trying a couple of below parallel box pistol squats ( not warmed up, was just a random quad status check ).
Either that, or it wasn't the adductors that were so sore after squats but the hamstrings ( semitendinosus ) and i killed my adductors with all that high rep stuff i did.

It seems it was the latter, it went away gradually like typical DOMS and i was good to go today.

So apparetly i strained or pulled my right aductor (most probably the pectineous) trying a couple of below parallel box pistol squats ( not warmed up, was just a random quad status check ).
Either that, or it wasnt the adductors that were so sore after squats but the hamstrings ( semitendinosus ) and i killed my adductors with all that high rep stuff i did.
Pretty stupid either way, now i can't even walk properly! 

You know i hate correlations, lol. But yeah, i would guess there is a two-way correlation. Efficient DJ = big tendon stiffness and also great ability to reverse an overloaded eccentric, at the exact RVJ knee bend. The latter is also true for partial squats. Both those qualities are supposed to aid a good RVJ.
My own story confirms that in a way, I am very good at partial squats and DJs, and i do have an RVJ higher than my full squat/body composition would suggest. Used to have anyway
So yeah , back to the topic, definitely include depth jumps entropy!!!

1) Keep weights as they are, RVJ needs stronger legs as much as SVJ.
2) Add depth jumps prior to squating, 4x5 from 18'' box , 20-30'' between reps, 3-5 mins between sets.
3) Add 1 or 2 RVJ sessions weekly. Warm up good and do at least 20 max effort RVJs. Do sets of 3 jumps , 30-45 seconds between jumps , 4-5 minutes betwen sets. Not more than 30, also stop at performance dropoff.
4)???
5) Profit

27 February 2013

Bodyweight@session : ~192,5
Soreness : VMOs & adductors VERY sore, abductors, chest, lats, biceps, triceps, shoulders sore, actually everything except outer quads.
Injuries/aches : 

Lance's 3-set-progress template - workout #37

ROMANIAN DEADLIFTS:
Cancelled. I am too sore to tolerate the extreme hamstring soreness that those will create after 2 weeks of not doing them

LEG EXTENSIONS:
20@50 lbs
20@50 lbs
20@50 lbs
-Tempo was 2:1:2

SEATED HIP ADDUCTIONS MACHINE:
20@45 lbs
20@45 lbs
-Tempo was 2:1:2

SEATED HIP ABDUCTIONS MACHINE:
20@45 lbs
20@45 lbs
-Tempo was 2:1:2

INCLINE BENCH PRESS:
10@110 lbs ( same )
10@110 lbs ( +2 reps )
10@110 lbs ( +2 reps )
Total : 30 reps ( +2 reps )
-Progress despite detraining, impressive!

UPRIGHT ROWS:
8@93,5 lbs ( same )
8@93,5 lbs ( +1 rep )
6@93,5 lbs ( -1 rep )
Total : 22 reps  ( same )
-No progress but no regress either despite detraining, nice!

So apparently i had the muscle name wrong. Whenever i logged abductors soreness i meant adductors. Worked out both in high reps along with leg extensions to get some blood flow and reduce DOMS. Want to squat again on Saturday. Seated abductions killed my glutes, interesting!

FWIW, I liked that movie. Didn't love it , didn't hate it either. I am a Tarantino fan though. Not a fanatic but still biased.

What i liked:
-Direction.
-Music.
-The verbal duels.
-The superhero-like main character.
-The 2nd characters, DiCaprio/Waltz/Jackson.
Which are all typical Tarantino features btw.
-Plus, the ever existent extreme violence is now presented with a more comic-like way, it is not so raw, hope that makes sense. Exception : the dogs eating a guy scene.

What i disliked:
-Too long, especially the last part where he got re-captured and he re-escaped was totally needless.
-Slavery is dealt with too clumsy/superficial/obviously. Same mistake with inglorious bastards and Nazism. He is trying to make political statements in those last movies but he is not ready for that yet.
-Scenario was kinda weak, not much of a story.

Kill Bill, Pulp Fiction, Reservoir Dogs are aeons better!

Still enjoyed it though 

The gym roof is too low to jump-rope there. During the last month of rehabbing that i did a lot of bike and treadmill, it felt great, not stressing and very well warming up.  I don't really run or bike like crazy, treadmill is 7,5kmh and bike is 80rpm@100W resistance. Plus i like the idea of getting some ( minimal, i know ) fat burning.
My plan was to go with bike for 2 weeks and then replace it with treadmill and introduce low impact plyos ( jump rope/MR tucks ) and sprints ( more like tempo runs, starting at 50% and slowly getting back at it too ) on some off days.
Points taken though, thanks for the thoughts!

back! 

Everything went great, was an amazing week.
Training-wise,  the 'injured' quad was able to handle 5 hours / 30-50 kilometers of intense skiing daily with no bugging at all. Actually i had problems with my right healthy leg, all this time of left leg strengthening and no squatting left it kinda untrained. It got much more sore after the first days on the slopes and it was getting tired/burned easier than the left throughout all week. But that is good news, because it means left is fully healed now.

Back to gym today, sticking to my previous plans. Starting GPP-style squatting 2*week, diet will be maintenance for 1-2 weeks to see where i am. It seems i lost 1-2kg this week although my daily consumption was over 4000kcals.