Adarq.org

^Corrected youtube titles:

-Jusfly parkour climbs 70'' box.

-Perv in purple boxers with half a boner does 71'' box jump.

 

^Thanks for the insight man. I did some leg extensions too , kingfish suggested them. Like stretching , when i felt i was healed i dumped them! Maybe i will bring them back , SL that time , just work on the injured quad. I'm ok with jumps , i will replace them with sprints. Most important is keep stretching and foam rolling daily. I will also swith to MSEM for a while to shorten the time under tension and see what happens.

^^^Awesome idea.
I think i have killed my lifting ego for good, have done so many deloads to fix dorm, stopped partial squatting , stopped squat-mornings , sent my working load down to 60kg/132lbs in squats 3 times lately in perfecting form iterations. Most recent achievement, dropped RDLs working load from 252 to 176.
Now the bad news: I can't let my quad heal! I stretch it , i foam roll it , i rest it and when it stops bugging a few days i stop SMR and i push again and re-injure it. I have noticed it responds bad to 'volume' squatting, eg 3x5 , not the day that i squat but the next one, but i still don't change my squat schedule. I also go out and jump on concrete. Supposedly they are sub-maximal jumps but actually they are ME to the point i feel that if i push more i will strain it! WTF , i am carrying a slightly injured quad for over 5 months now!!! 
MINIMIZE SQUATS TIME UNDER TENSION!!!
TOTALLY PHASE OUT JUMPS!!!
KEEP STRETCHING/FOAM ROLLING EVEN WHEN IT FEELS HEALED!!!
   

So i did a few body measurements today, copying them from my journal:

Weight = 88,1kg / 193.8lbs
Waist = 91,5cm / 36''
Online bodyfat estimation = 18,1%
Scale bodyfat estimation = 17,2%

So i guess i am around 194 / 17,5%
When i started the bulk ( 20 August ) i was 183,5 / 16%

It means that in 9 weeks i added ~10,5lbs : LBM : 154,1 ---> 160 ( +5,9lbs ) , fat 29,4 ---> 34 ( +4,6lbs ).
Bulk lean / fat ratio = 56% / 44%.

My question is about that ratio, is it good or bad?

PS: I did a little research but couldn't find much. Apparently a 'normal ratio' is 1:1 ( 50%-50% ) , a successful one is 3:1 ( 75% muscle - 25% fat ) while i remember kellyb saying that someone not working out at all is at 30% muscle - 70% fat. So i guess my 56/44 is just above average. But as i said i didn't find much information so i need some verified feedback!
Thanks.

Edit : Kept looking in Lyle's articles , found something:

So, typically, when overfed, thin/lean individual will gain 60-70% lean body mass (LBM) while fat individuals may gain only 30-40% LBM. Note that these percentage gains are without exercise, simply with overfeeding from a starting body fat level. Although research hasn’t examined overfeeding nearly as much as underfeeding, we might expect intensive weight training to skew these numbers to an even better point.

So for someone not working out at all , the bulk LBM ratio is 30-40% for fat ones , 60-70% for lean. That puts my 54% to real shame considering i lift consistently 3*week.
In the same article and many others ( which i have read a few times in the past , duh! ), he insists that males should NOT bulk when over 15%.
I should reconsider my diet plan, i had 210lbs wet weight or 20% bodyfat as my ending goal , whichever came first. But it looks like it's not worth the effort, i will have much better results if i lean down and then bulk...

13 October:

A few body measurements, both in the morning:

Weight = 88,1kg / 193.8lbs
Waist = 91,5cm / 36''
Online bodyfat estimation = 18,1%
Scale bodyfat estimation = 17,2%

So i guess i am around 194 / 17,5%
When i started the bulk ( 20 August ) i was 183,5 / 16%

It means i added ~10,5lbs : LBM : 154,1 ---> 160 ( +5,9lbs ) , fat 29,4 ---> 34 ( +4,6lbs ).
Bulk lean / fat ratio = 56% / 44%.

12 October 2012

Bodyweight@session : ~196,5
Soreness : hamstrings and glutes , not sure if Wednesday's RDLs or Tuesdays sprints.
Injuries/aches : none?

Starting Strength - workout #37

SQUATS:
5@154 lbs ( same )
5@154 lbs ( same )
5@154 lbs ( same )
-Stayed at 154 because last week i did them at the smith machine.
Not bad, i just could not find a comfy setup with plates under heels. Don't care , oly shoes arrive next week.
No quad bugging on the bright side.

PUSH PRESS:
2@115,5 lbs ( -5,5 lbs ) , ( -2 reps )
2@110 lbs ( -5,5 lbs ) , ( -2 reps )
5@88 lbs ( -27,5 lbs ) , ( +1 rep )
OHP finisher: 15@66 lbs
-WTF !!! I did 3x5@110lbs 2 weeks ago and 4@121lbs last week and now i could not even do 110 for 3 reps.
15@66 OHP finisher was damn hard too. 66, FML , just a 5kg plate on each side of the bar, humiliating!

DEAD HANG CHINUPS:
10@Bodyweight ( same ) , ties
6@Bodyweight ( -2 reps )
5@Bodyweight ( -1 rep )
Total = 21 ( -3 reps )
WTF again!

Bad day is bad!     

Squat video:
<a href="http://www.youtube.com/watch?v=tRiN6sfZY2g" target="_blank">http://www.youtube.com/watch?v=tRiN6sfZY2g</a>

Either post voting is fucked up or i will never guess who negged your above posts and why...

As for explosive, i remember i talked you into doing explosive box squats some months ago , initially you had some PRish jump sessions but then you stalled.
You didn't stick with them for a long time to make conclusions anyway , it must have been when steven-miller convinced you to go SS/bulk style.
FWIW I like adarq's program a lot, it covers everything. Rapror's program would be very interesting to follow too if you feel like experimenting, a purely explosive block right after bulking and building limit strength should work damn well.
Also i totally agree a with raptor's point of view about short jump sessions, i try to always get 25-30 quality jumps. Usually i go with 2 sets of 3-4 SVJs , another 3-4 dropsteps and then sets of 3-4 DLRVJs. You never know when the good jumps gonna kick in, sometimes they appear in the beginning  , sometimes in the end.
But yeah, adarq's program is a keeper , you can go with it forever, good luck with it!
Just some thoughts material...