Adarq.org

Yeah, i know its weird because that's the concept of the anonymous thread , posting without account, so that makes those threads spam-vulnerable.
I didn't check if you can block sub-threads from the feed. I mostly use the feed for quick access to the new posts and then the "Recent posts" from the main page and the "Show undead posts since your last visit" when logged on. One easy workaround is to subscribe to the "Recent posts" which does not include the anonymous threads.
Edit : Subscribing to "Recent posts" won't work , anonymous posts don't show in the main page listing but when you go to the actual page they do, FML
No big deal, just letting you know.

Certified adarq.org watcher, remember how i caught the google bots by just observing the posts count increase ratio 

Because i want to focus on strengthening my injured outer quad and not my healthy VMO? And because as i already said all the articles i read prescribed not going below parallel?

^^^
Thanks man, feels great!

4 February 2013

Bodyweight@session : ~194
Soreness : none
Injuries/aches : 

Lance's 3-set-progress template - workout #31

STATIONARY BIKE:
"Ain't nobody got time for that"

SQUATS:
15@44lbs
15@44lbs
15@44lbs
Pain or discomfort : none
Tempo was 2:1:2 to 2:2:2.
5 reps per set more plus going parallel instead of half. Was good for more but stayed focused, patience!!!
Also  , i did a few full reps and pausing at parallel is much harder than pausing at full depth.

BENCH PRESS:
8@148,5 lbs ( +2 reps )
6@148,5 lbs ( same )
6@148,5 lbs ( +1 rep )
Total : 20 reps ( +3 reps )
-8@148,5lbs/67,5 kg is double ALL TIME :
1) 1-set reps  ( most i've done is 8@143lbs/65kg )
2) Estimated 1RM ( ~184lbs, previous was 5@72,5 kg giving ~180lbs )

SEATED CHEST SUPPORTED MACHINE ROWS:
10@154 lbs ( +2 reps )
10@154 lbs ( +1 rep )
10@154 lbs (  same )
Total : 30 reps ( +3 reps )
-3*10 is 3 sets reps  , previous was 27@154lbs ( 10-9-8 )

Stretching:
3 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.

I am getting repetitive here but WHY-THE-FUCK-IS-YOUR-SVJ-AT-25''-WHEN-YOU-CAN-SQUAT-MID-300s-ROUTINELY-DOING-EVERYTHING-ELSE-RIIGHT?!?!?!?!?
I don't expect an answer, i just don't get it , just yelling in true frustration and anger!!!

31 January 2013

Bodyweight@session : ~195
Soreness : none
Injuries/aches : 

Lance's 3-set-progress template - workout #29

STATIONARY BIKE:
The bikes and treadmills were ALL taken and there was a waiting list too, WTF!

LEG EXTENSIONS:
20@25lbs each leg
20@25lbs each leg
20@25lbs each leg
-Tempo was 4:4:4, each leg set took like 3 minutes. Each leg was totally 9 mins under tension so fuck you 20 mins of bike!

ROMANIAN DEADLIFTS:
8@198 lbs ( +11 lbs )
8@198 lbs ( +11 lbs )
8@198 lbs ( +11 lbs )
Total : 24 reps ( same )
-Nice, and could go even better but was very bored/numb/unmotvated at that point. Got over it right after RDLs.

UPRIGHT ROWS:
9@88 lbs ( +1 reps )
8@88 lbs ( +1 rep )
8@88 lbs ( +1 rep )
Total : 25 reps  ( +3 reps )
-Nice.

DUMBBELL INCLINE BENCH PRESS:
9@53 lbs DBs ( +9 lbs total ) , ( same )
8@53 lbs DBs ( +9 lbs total ) , ( -1 rep )
8@53 lbs DBs ( +9 lbs total ) , ( -1 rep )
Total : 25 reps ( -2 reps )
-Love those. Finally became challenging. Setting up with those 24kg DBs is actually harder than the press itself.

Quad rehab stretching:
3 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.

Who thinks "Should i drive to the hoop? Who's on my way? Oh, Kevin Garnett and Chris Bosh, just a couple ~7'/~250lbs guys , i will just jump over them!"?

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

Jeff Green does ! 

By the way - how do the deadlifts feel like in the o-lift shoes? I think I've probably asked this SOMEWHERE but I don't remember where. Are they any different? Are RDLs feeling different?

You asked in some other thread. LBSS said its kinda personal, and he doesnt prefer it because he cant sit back well at the bottom.
I havend DLed in them , but i did RDLs. I'd say no big difference. I felt a bit more steady compared to nike frees ( no shit! ) and i could also push better with my heels ( had the usual getting on toes issue before ). But still , tiny differences.

28 January 2013

Bodyweight@session : ~193
Soreness : none
Injuries/aches : 

Lance's 3-set-progress template - workout #28

STATIONARY BIKE:
20mins@80rpm/level 5-level10 intervals
Pain or discomfort : none

SQUATS:
10@44lbs
10@44lbs
10@44lbs
Pain or discomfort : none
Tempo was 2:1:2 to 2:2:2.
Depth was legit half, just over parallel:

Half squatting empty bar in lifting shoes, troll factor 

BENCH PRESS:
6@148,5 lbs ( +5,5 lbs ) , ( -2 reps )
6@148,5 lbs ( +5,5 lbs ) , ( -1 rep )
5@148,5 lbs ( +5,5 lbs ) , ( -2 reps )
Total : 17 reps ( -5 reps )
-The usual rep decrease after load increase. Not bad though.

SEATED CHEST SUPPORTED MACHINE ROWS:
8@154 lbs (  same )
9@154 lbs ( +1 rep )
10@154 lbs ( +2 reps )
Total : 27 reps ( +3 reps )
-Ascending reps, WTF? I'll take it.

Stretching:
3 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.