Adarq.org

^True , knees lock out. That was a consequence of trying to start and finish with the bar in the hip crease. I have too long arms ( 5'11 3/4'' barefoot , 6'5'' wingspan ) so I find it hard to keep knees bent because then the bar starts too low. I tried pulling shoulders back or bending elbows but i can't maintain that through all the set holding 80kg.
I should experiment with HOW i bend, Lance said that it should help keep the bar in the hip crease instead of make it more difficult. I will watch the suggested pendlay's video.

Added an index with hyperlinks to each question in the 1st post. This should make the topic more useful for the Q&A section that it belongs to.

Ah , so it's better than i thought. Thanks for the feedback Lance , will do those things too and refilm when i feel i got it down good.

20 October 2012

Bodyweight@session : ~194,25
Soreness : none
Injuries/aches : none?

3x5 based template - workout #39

Skipped one workout this week for better quad recovery. Was stretching daily, quad feels 100% now but i chose not to squat, patience!

ROMANIAN DEADLIFTS:
5@176 lbs ( same )
5@176 lbs ( same )
5@176 lbs ( same )
-Stayed at same weight to work on technique. Felt good , looked weird.

SINGLE LEG EXTENSIONS:
15@25 lbs
15@25 lbs
15@25 lbs
15@25 lbs
-Brought those back after adarqui's recommendation. Did only left leg. Tempo was slow, something like 3:1:3

PUSH PRESS:
5@99 lbs ( -16,5 lbs ) , ( +3 reps )
5@99 lbs ( -11 lbs ) , ( +3 reps )
5@99 lbs ( +11 lbs )
OHP finisher: 14@66 lbs ( -1 rep )
-Better than last week's disaster. 1 rep shy for the finisher though.

DEAD HANG CHINUPS:
10@Bodyweight ( same ) , ties
7@Bodyweight ( +1 rep )
5@Bodyweight ( same )
Total = 22 ( +1 reps )
-Better than last week , 2 reps shy of 2 weeks ago though.
Tried an 11th rep at 1st set for a new PR but failed.

RDL video and discussion here:
http://www.adarq.org/sts-qa/age-vs-vertical-various-qa-%28-programming-exercise-form-etc-%29/msg78849/#msg78849

Now now, don't remind me the time you posted what I posted a few posts above.

LOL, a glorious moment indeed , well played!
Still can't even compare to your numerous and spectacular reading-the-log-before-you-reply fails , you are the rightful and undoubted king of the forum at that!

your estimates might be off and the 60-70% thing is just an average range. don't beat yourself up about it. you're probably right about leaning out before you bulk again, though. plus if you do it right you'll maintain most/all strength and probably gain an inch or two on your vert due to decreased bw.

Thanks for the advice!
Yes, no freaking out. I decided to attempt a smal cut for now though, trying to push over 200 wet weight curently leaves a feeling of over-bloating and i dont like it.
I will do as i said in my journal:

-Changed diet plan too , instead of bulking every day i will be bulking only on lifting days and cutting on all others. Ideally i will stay above 190 but achieve a nice recomposition.

Also for bulk days i will give this carb-back-loading thing a try, no exaggerations and overhyping, but it seems interesting.

Any further key suggestions are very welcomed,  you are by far the forum's Lyle/recomposition guru!

^Awesome!!! 
Even more awesome , the coronas behind the prize... that's the way!!!

15 October 2012

Bodyweight@session : ~194,5
Soreness : none
Injuries/aches : left quad slightly bugging

3x5 based template - workout #38

SQUATS , MSEM , 45 seconds between reps / 4 minutes between sets:
3x1@165lbs
2x1@176lbs
-165 ( about 90% 1RM ) was awesome.
-176 ( about 95% 1RM ) still good but quad bugged a bit on 2nd rep so i stopped.

BENCH PRESS:
5@137,5 lbs ( -16,5 lbs ) , ( +1 rep )
5@137,5 lbs ( -16,5 lbs ) , ( +1 rep )
5@137,5 lbs ( -16,5 lbs ) , ( +1 rep )
13@115,5lbs ( -2 reps )
-Failed to do 3x5 for three consecutive workouts so deloaded ~10%.
Somehow i failed to complete the 15 reps finisher that i was able to in the last 2 workouts.

SEATED CHEST SUPPORTED MACHINE ROWS:
5@143 lbs ( -33 lbs )
5@143 lbs ( -33 lbs ) , ( +1 rep )
5@143 lbs ( -33 lbs ) , ( +1 rep )
15@110 lbs ( -22 lbs )
-Big deload as planned here to improve ROM, now going all the way to chest.

-Goodbye 5-reps squats, gonna go with MSEM for a while to keep injured quad less time under tension. Maybe 95% was not a good idea, but 90% was too easy.
-Also it is about time i stop calling this starting strength , it is still 3x5 based but it has deviated a lot. Once i totally heal quad, squats will go like lance's intensity/volume alteration.
-Changed diet plan too , instead of bulking every day i will be bulking only on lifting days and cutting on all others. Ideally i will stay above 190 but achieve a nice recomposition.