Adarq.org

^^^
I do the deep squat bb stretch often , Lance suggested it long ago. I will take a look at the stretches , did hip flexor stretches before squatting at some point but felt no difference!

14 November 2012

Bodyweight@session : ~194,5   
Soreness : VMO 5/5 , outter quads 4/5, glutes 3/5
Injuries/aches : none?

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

ROMANIAN DEADLIFTS:
8@176 lbs ( +1 rep )
7@176 lbs ( +1 rep )
7@176 lbs ( +1 rep )
Total : 22 reps ( +3 reps )
-Very strong. Limit = grip , upping weight next workout.

SINGLE LEG EXTENSIONS:
4x20@25 lbs each leg.
-Did 4x20@2:0:2 instead of 4x15@2:2:2 to cover both quad rehab and lactic recovery.

BICEPS EZ-BAR CURLS:
12@81,5 lbs ( +2 reps )
9@81,5 lbs ( +1 rep )
8@81,5 lbs ( +1 rep )
Total : 29 reps ( +4 reps )
-Awesome, upping weight here too.

TRICEPS PUSHDOWNS:
9@77 lbs ( +5,5 lbs ) , ( -1 rep )
7@77 lbs ( +5,5 lbs ) , ( -4 reps )
7@77 lbs ( +5,5 lbs ) , ( -4 reps )
Total : 23 reps ( -9 reps )
-That was very hard because of the weight increase.

-Lower body stretching.

VERY happy with the strength increases despite being on a daily caloric deficit! I am sure it will get much harder as the weight loss proceeds though.

Weight is dropping too fast, damn it. I wasn't even able to achieve -500 daily this week and yet i lost 3,5 lbs. I am sure there was some water retention involved in the previous, the current or both weeks distorting the data, but 3,5lbs with an average -350kcals/day is too much loss.
New correction: I will add 200kcals to my TDEE.
No workout days : TDEE 2200kcals instead of 2000kcals , new goal intake = 1700kcals
Workout days : TDEE 2400kcals instead of 2200kcals , new goal intake = 1900kcals
Evaluating next Wednesday again.

KF : Yes , weird move by adidas , 2 identical looking but totaly different shoes. It's not just the heel height , the materials are different too, e.g. the heel is deformable in the powerlifts. Relevant discussion here:  http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg77722/#msg77722.
Thanks for the tips, i did the exact opposite , laced them hard at top and tightened the strap too.

Raptor : Thanks! I was getting on toes indeed. As i said i think it was caused from going deeper than i used too. Maybe it has to do with that dorsiflexion KF mentioned above. No rush , was only the 1st session...

^Thanks man, getting props for form from you is a medal of honor in here.
Are you maybe confusing my shoes with the powerlift trainers like raptor did? They look identical but they are a different shoe. Heel total height is 1,25'' and heel elevation is 0,75'' for mine.

^Thanks Andrew!
Yes , really a world of difference as everyone else said. I am not sure how better my squats look , will upload video later today , but they felt 1000 times better.
I forgot to log, i also tried a few front squats with an empty bar. The difference here was shocking. I was never able to do a proper front squat so far, even with an empty bar. I got serious back rounding and forward lean, i was almost droping the bar. Yesterday they were perfect and easy. I am considering replacing Friday's back squats with front ones for a while and see how it goes...

Weekend newsflash:

-Have been stretching legs consistently. Quad feels 100% on everyday activities ( stand up , walk , run, bodyweight squats ) but it's not really 100% , i feel bugging when i attempt pistol squats. Gonna start squatting again today but start very light and see how it goes.
-Diet is doing ok , however 1500kcals is rather impossible at the moment. I can stay at 1700 in workout days which achieves the -500 goal but i haven't been able to go under 1600 yet which leaves me at -400 for no-workout days. Minus 400 is still good as that's a bit more than 20% deficit. Let's see what the scale says.

Pressing Notes:
Employed Lance's bench cues.

Link?

7 November 2012

Bodyweight@session : ~198 
Soreness : none
Injuries/aches : none?

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

ROMANIAN DEADLIFTS:
7@176 lbs ( +2 reps )
6@176 lbs ( +1 rep )
6@176 lbs ( +1 rep )
Total : 19 reps ( +4 reps )
-Better form , more reps , very strong today.

BICEPS EZ-BAR CURLS:
10@81,5 lbs ( +11 lbs )
8@81,5 lbs ( +11 lbs ) , ( -2 reps )
7@81,5 lbs ( +11 lbs ) , ( -3 reps )
Total : 25 reps ( -5 reps )
-Very strong. Will use a wider rep range here, 25-30 instead of 18-25 that i am using in everything else.

TRICEPS PUSHDOWNS:
10@71,5 lbs ( +5,5 lbs )
11@71,5 lbs ( +5,5 lbs ) , ( +1 rep )
11@71,5 lbs ( +5,5 lbs ) , ( +1 rep )
Total : 33 reps ( +3 reps )
-Very strong. Will use a 25-30 reps here too.

-Lower body stretching.

198 lbs , 90 kg , season high, FML, so long with the current TDEE estimation.
I will make an initial correction of 300kcals:
No workout days : TDEE 2000kcals instead of 2300kcals , new goal intake = 1500kcals
Workout days : TDEE 2200kcals instead of 2500kcals , new goal intake = 1700kcals
Will go like that for 1 week and see what happens.

5 November 2012

Bodyweight@session : ~197,5 
Soreness : none
Injuries/aches : none?

Lance's 3-set-progress template  - workout #2

SQUATS:
SINGLE LEG EXTENSIONS:
4x15@25 lbs each leg.
-No squatting although quad doesn't bug at all.
Changed tempo from 3:1:3 to 2:2:2 to include an ISO component.

BENCH PRESS:
5@143 lbs
6@143 lbs
6@143 lbs
Total : 17 reps.
-Took a step back ( 11lbs ) because i wouldn't be able to progress from 154lbs that i was. Now i can add reps to get in the 18-25 reps range.

SEATED CHEST SUPPORTED MACHINE ROWS:
5@154 lbs
6@154 lbs
5@154 lbs
Total : 16 reps.
Long lower body stretching.

I don't know what the fuck is wrong with diet. I fixed underestimating my daily income and i stopped bulking and yet i am adding weight.
Hoping it is water retention ( random or as a reaction to the carbs decrease ). No rush , still too early.