Adarq.org

I think i'm close to moving from average to fitness in bodyfat

Ripped (<10%) --- Athletic (<13%) --- Fitness (<15%) --- Me --- Average (~20%) --- Fat (>20%)

I'll prob be in the "fitness"  category when I get to 82kg. And athletic at around 80kg.

On a tangent, if I were to start doing a lot of cardio, my bellyfat would go down appreciably and i'd look a lot leaner but without changing my strength/weight ratio much. But i'll do that later, even though i'm sick of being fat :/

That's me too. We are the same bw, same bf, more or less same responses to diet/bulk.
But i never get unlazy enough to do my cardio. I also don't want to go below 82-83 kg, probably because i was weak and skinny all my life. So i end up cycling between 15-20% bodyfat / 85-90kg. 15% feels good for me, i could use some less belly slab but oh well...
Keep it up man , i enjoy this journal a lot, both the training progress and the insight/literature.

Thanks Lance! I bought a foam roller today and i adjusted my squatting schedule to 2*week. I will try to get as much stretch/foam rolling as i can. I hope i can get that kellyb stretch to work, i feel very uncomfortable whenever i try it, feels like i am doing something wrong.
Pelham, i hope Lance covered you too, didn't want to mask/shadow your issue, i bumped in because it was reading your quad pain description and it was like reading mine!

bump, that describes is my left quad issue to the letter!  
I'll take it here instead of my journal that we just started talking about how to recover with lance.
Mixed soreness/strain feeling, mostly bothering in physical activities like jumping. Barely feeling it at SVJs.
High frequency squatting aggravates it, mostly feel it at half squat depth and mostly on eccentric ( feeling like it fails to control the descend, collapsing ). Feeling it at concentric too, in half squat depth too, but not too much, it's not intense enough to ruin the rep.
Mine is at the outer quad, right in the middle between knee and hip joint. Most probably vastus lateralis, but like pelham said it feels like it's somewhere deep in the muscle.

22 August 2012

Bodyweight@session : ~187,8
Soreness : quads 5/5 , hamstrings 3/5 , glutes 2/5
Injuries/aches : ???

Starting Strength - workout #15

SQUATS:
-Skipped for quad healing. Was too sore to squat anyway.

ROMANIAN DEADLIFTS:
8@198lbs
8@198lbs
8@198lbs
-Buuuuuuuurn!

LEG EXTENSIONS:
4x20@55lbs
-Buuuuuuuurn!

BICEPS EZ-BAR CURLS:
12@59,5 lbs ( -5,5 lbs )
12@59,5 lbs ( -5,5 lbs )
10@59,5 lbs ( -5,5 lbs )
-Buuuuuuuurn!

TRICEPS PUSHDOWNS:
12@55 lbs ( -5,5 lbs )
12@55 lbs ( -5,5 lbs )
12@55 lbs ( -5,5 lbs )
-Buuuuuuuurn!

-As stated on previous post, I plan to permanently phase off squats from Wednesday and make it a p-chain day.
For now it's RDLs & high-rep leg extensions. When quad is healthy i will bring back HP cleans, change RDLs to 3x5 and maybe add lunges.

 VERY nice work vag!#@  You should line that pic up with the first one a while ago,  big time improvement.
 

Thanks Lance , i apreciate it a lot!
I think that what made the difference was my quad being healyhy. Before holidays it was unrecovered, getting worse by squating 3xweek. It was probably giving up, causing a collapse/form breakdown. I can't understand why it takes so long to heal, it feels like a simple strain , WTF! Do you approve the high-rep leg extensions for extra recovery? If so in what scheme, i was thinking 3x15. What else ( besides stretch / foam roll ) would you suggest?
I plan on going [Mon squat - Wed RDL+dynamic recovery - Fri squat] for a while.

Post #2000 , 

20 August 2012

Bodyweight@session : ~187,25
Soreness : none
Injuries/aches : none?

Starting Strength - workout #14

SQUATS :
5@143 lbs ( -22 lbs )
5@143 lbs ( -22 lbs )
5@143 lbs ( -22 lbs )
-Form was good, will upload pic tomorrow. Detraining was obvious, VMO started burning at 2nd set and gave up on 3d.

BENCH PRESS:
3@137,5 lbs ( -11 lbs )
5@132 lbs ( -16,5 lbs )
5@132 lbs ( -16,5 lbs )
-137 Was too heavy to handle. Back to 132, meh, hope i can go back up fast.

SEATED OHP:
5@88 lbs
-It's not OHP day, got confused. Realised it after 1st set! 

SEATED CHEST SUPPORTED MACHINE ROWS:
5@132 lbs
5@132 lbs
5@132 lbs
-Changed machine, i have the feeling the free machine lets me pull heavy loads but not only with lats. Chest supported seated rows force an upright correct position. That was verified from the loads, 5x132 was challenging when at the 'free' rows i did 8x225 last time. I am considering swithing to pendlay rows.

After 20 days of rest, quad is not totally healed. It was not holding me back during squats but i can still feel it. It doesn't bug at all now ( 5 hours later ) either , but if i do a pistol squat i feel it 'pulling' at half squat depth.
I am considering substituting Wednesday's squats with RDLs and high-rep extensions for a while. That should cover pchain and also aid quad health/recovery.

^As a typical (B) athlete example i think you nailed it with this paragraph.
But anyways i was just playing devil's advocate here. As you said there are so many other parameters. For example, LBSS is not short, he has way too short arms. I am less than 1'' taller than him and my standing reach is 5'' higher. If he had just normal hands he would be dunking now. Or if i had just normal hands, just 2'' shorter than now, i would have never dunked 10'.
Take home point is forget your height, your reach, your limbs length, just train smart and work your ass off to improve whatever you can towards your goals. Which you are already doing exceptionally well btw! 

my youngest brother is 6'3 with an 8'2 reach. all else being equal, if i was that tall i could dunk with two hands and hit the middle of my forearm on the rim.

fuck tall people.

OR, your taller younger brother that may be weak and skinny would be able to dunk awesomely if he had your superior squating leverages to build strength.