Adarq.org

18 September 2012

Weight@session : ~193
Soreness : chest , lats , inner biceps ( ?!? ), glutes (!)
Injuries : Left quad?

At the park for ~1 hour, shooting around uptempo. Quad was more healed than ever so was able to push more , got tons of sweat. Couldn't jump for shit though, CNS blocking me again , decelerating me at countermovement. Managed to force in a few jumps but they were horrible , max 28''
The 15 reps finishers worked , chest is really sore after a long time. The back is not that sore though , probably because it was adapted from doing chinups to failure weekly. Got that weird inner biceps soreness, probably the different movement in the row machine. Also got sore glutes from the squats and not even a slight quad soreness, gotta be the improved upright position.
Nice.

^I wouldn't worry that my bench press is 10kg heavier than yours, i would worry that this 'heavier' bench of mine is not even mediocre, it's just WEAK!

I guess i am the most apropriate to  you since i'm your age.

265lbs at 6'5'' ? Most probably there is no special training plan needed to improve your vert, you need to lose weight, unless you are one huge lean muscular beast.
Tell us a bit more. What is your body composition roughly? Are you training currently? If not when did you stop training? What is (was) the training scheme u are ( were most recently ) doing and what are your current weightroom numbers?

Also 97'' reach , you must have realy small hands, my reach 95 1/4'', standing at just 6' barefoot.

But damn , you'd make an awesome PF 

Thanks, good work but not good numbers. Gotta keep pushing.

15 September 2012

Just stretching and IT band foam rolling.
I have this feeling that the 'kellyb stretch' does a better job currently at loosening my quad. No real pain or trigger points during foam rolling. Gonna keep both anyway.

I am getting a little bored of the SS routine. Gonna keep at it too though, as i am still progressing in everything. I just get this feeling that 3x5 is a bit inadequate, since i am bulking i would like some more hypertrophy stimulus. But don't want to go to 8-reps range, i like how my body has adapted to the 3x5 scheme and i like going a bit heavier, 8 reps don't allow that.
SO, i will do those few tweaks:
-Monday's squats will be 1x5 instead of 3x5, i will be upping the weight each Monday for 1 set of 5 reps and then doing the same load on Friday for 3x5.
-As quad heals good I will bring back in HP cleans on Wednesday, as originally planned. Will be ramping up 5 sets of 3 reps in 5,5 lbs increments.
-I will add a 15 rep finisher in all 3x5 exercises except squats. That is Bench Press , Seated Rows and OHP.

Current body composition:

Net weight ( morning ) : ~190,3 lbs ( 86,5 kg )
Waist : ~35.8'' ( 91cm )

Scale bodyfat estimation : 16,2%
Online bodyfat estimation : 18,2%

I will also try to keep up with cardio on my off days ( Tuesday and Thursday ), i haven't been doing any cardio since my quad injury back in May, those will definitely help keep body composition kinda decent.

14 September 2012

Bodyweight@session : ~193,5
Soreness : none
Injuries/aches : left quad , slightly

Starting Strength - workout #25

SQUATS:
5@137,5 lbs ( +5,5 lbs )
5@137,5 lbs ( +5,5 lbs )
5@137,5 lbs ( +5,5 lbs )
-Very nice. No quad bugging + good form. Gonna stay light though and slowly progress keeping form perfect as quad heals.

SEATED OHP:
5@110 lbs ( +1 rep )
4@110 lbs ( same )
5@110 lbs ( +1 rep )
-So god damn hard! 5@110 is a PR at full ROM but that doesn't count as its the 3d session ever at this ROM.

DEAD HANG CHINUPS:
8@Bodyweight ( same )
8@Bodyweight ( +1 rep )
6@Bodyweight ( +1 rep )
Total = 22 ( +2 reps )
-Steady progress here, nice.

Are you really at 19% currently after already cutting down to 83? Seems a bit too much , what was your strting point?
Also you are training very often AND playing competitive basketball, why are you at 20%??? I would only guess there is a  terrible diet obsession, like overconsuming sweets or alcohol or something.

Quote from: vag on September 13, 2012, 05:11:27 am

^Agreed,  ME sprints above 60m kill my hamstrings too. Also RDLS and straight leg DLs, especially with the latter i have experienced the worse hamstring soreness ever.

Yeah I should start doing straight leg deadlifts again. I'm not sure how well I maintain my back straight during these though. Do you go all the way to the ground?

I did them a long time ago and only for a few sessions. I maintained flat back and went all the way down. The load was ultra light, if i remember well it was 10kg DB in each hand, thats how kelly was prescribing them, light and deep. Still got extremely sore although i was regularly deadlifting ~100kg at the time.
Not sure if all this is helpfull though, from what i understand you are overly quad dominant while i am probably overly hip dominant, so i don't know how that affects things. E.g. I get serious hamstring soreness from squats too. Not as much as in the quads but still.