Adarq.org

What's the deal with that? Its a massacre the last days in there! I know it's an anonymous no-signup-needed thread so it's easy to auto-post there but is there a way to control it?
The anonymous is a good thing because posts won't appear in the 'recent posts' of the main page , but i am using RSS feed and it's driving me nuts!

This has been explained ( as usual ), it's all about my strain recovery. All articles i found insisted on not going below parallel , most of them suggested 90 degrees knees angle. Agreed about VMO/depth, it is the same for me. I don't care at all for VMO currently though, target is rectus femoris/vastus lateralis.

Also:

Why don't you try to go ATG?

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.

No soreness/tightness/anything the next day after training, first time having that! Also was the first time i actually run again, so double-milestone, just wanted to share that!
   

2 February 2013

Bodyweight@session : ~193,5
Soreness : hamstrings from RDLs
Injuries/aches : 

Lance's 3-set-progress template - workout #30

TREADMILL:
20mins, doing 2 minutes intervals between fast wakling ( 6-6.5 kmh) and jogging ( 7-7.5 kmh )
Pain or discomfort : none

LEG PRESS:
15@200 lbs
15@200 lbs
15@200 lbs
'Normal' controlled reps, tempo like 2:1:2
Pain or discomfort : none

STANDING OHP:
7@93,5 lbs ( same )
7@93,5 lbs ( +1 rep )
6@93,5 lbs ( +1 rep )
Total : 20 reps ( +2 reps )
-Very difficult. Pretty much my limit strength.

DEAD HANG CHINUPS:
8@BW+11 lbs ( same )
7@BW+11 lbs ( same )
7@BW+11 lbs ( +1 rep )
Total = 22 reps ( +1 rep )
-Limit strength here too. I was 3.5lbs heavier than last time so i can assume some progress here.

-Quad is great. Feels great to run bug-free. Powerful on everyday activities too. Squat rack was taken so did some leg presses instead.

It takes me about 50 mins to 1 hour to complete my weightlifting:
I do 3 combound exercises, 1 legs - 1 push - 1 pull. Each consists of 3 sets, 3 minutes rest between them, 3-5 minutes rest between exercises. My warm-up sequence is the same for all exercises, 3 sets building up intensity, ~1 min between those sets. I don't do abs or stretch at the gym, i leave right after the last working set.

Nah, i read it. I am against such 'epifany' articles. Suddenly pushing with your heels is the root of all evil, i call BS!
Having said that, I am using the 'spread the floor' cue anyway long before that article, and always trying to push midfoot, neither front or back.
But if you ask me, there are 99 serious and dangerous problems in the average Joe's squatting/DLing form and pushing with heels ain't one!

did you grunt a lot and do a war-whoop as you re-racked the empty bar?   

Both. Also racked it above the pins, didn't slide it down controlled, let it free-fall making an earth shuttering sound! 

26 January 2013

Bodyweight@session : ~190
Soreness : glutes DOMS, must have been the side stepups.
Injuries/aches : 

Lance's 3-set-progress template - workout #27

STATIONARY BIKE:
20mins@120W ( +10% resistance )
Pain or discomfort : none

LEG EXTENSIONS:
15@40 lbs each leg ( +5 reps )
15@40 lbs each leg ( +5 reps )
15@40 lbs each leg ( +5 reps )
Tempo 3:3:3
Pain or discomfort : none

LEG PRESS MACHINE:
Cancelled. See comments at end.

STANDING OHP:
7@93,5 lbs ( +5,5lbs ) , ( -3 reps )
6@93,5 lbs ( +5,5lbs ) , ( -2 reps )
5@93,5 lbs ( +5,5lbs ) , ( -2 reps )
Total : 18 reps ( -7 reps )
-Increased load caused massive reps decrease, i hoped to go a bit better.

DEAD HANG CHINUPS:
8@BW+11 lbs ( +11lbs ) , ( -2 reps )
7@BW+11 lbs ( +11lbs ) , ( -1 rep )
6@BW+11 lbs ( +11lbs ) , ( -1 res )
Total = 21 reps ( -4 reps )
-Increased load caused normal reps decrease here.

-So quad has been steady healing. Stopping analytic logging as it's on a steady state: Feeling stiff the day after training , overcompensating and getting healthier than before the next.
I will probably advance phase next week: replace bike with treadmill and replace partial leg press with half squats. Since i can do 3x20@3:3:3 bodyweight, i might keep progressing them, start with empty bar, 3x10, 3x15, 3x20 etc.