Adarq.org

9 March 2011

Weight@session : ~197.5
Injuries/aches: none
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x6@121
1x6@125.5
1x6@130 ( +4.5 lbs )
1x6@132 ( +2 lbs )

SEATED ROWS
1x8@132
1x8@143
1x8@154 ( +11 lbs )
1x8@165 ( +11 lbs )

STANDING SHOULDERS OHP ( Behind head ):
1x8@66
1x8@77
1x8@77
1x8@88
-Gonna replace that with push-press from now on.

CHINUPS
4x6@BW , ~4 clean in each set.

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

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8 March 2011

PHASE 3 - Cycle 2 - Power workout

Bodyweight@session : ~197
Injuries/aches : none
Soreness : none

REA SQUATS:
4x3@121

EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~30secs ):
8x1@209

PAUSED REVERSE LUNGES:
3x5@121

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@121
1x5@132
1x5@143

For what is worth , i agree with raptor , you think too much! Everyday you come up with a new question that usually includes the possibility of changing your training scheme. Its natural , we've all been there and done the same mistake , but it's still is a mistake!
Don't worry too much about the details , like i told you when you asked me for help and like raptor says above , just focus on on getting stronger on all basic lifts. Stick to that training scheme that Lance wrote for you , get stronger and then we can re-evaluate.
You can keep reading and learning new stuff all the time of course, but in general vert training is quite simple and there are no secrets or shortcuts.

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

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3 March 2011

PHASE 3 - Cycle 2 - Strength workout

back ratio!!!  
Added one more cycle at current phase to allow strenf to catch up.

Bodyweight@session : forgot to check
Injuries/aches : none
Soreness : upper body soreness , extra soreness in abs and forearms ( chinups instead of pulldown machine )

SQUATS :
1x6@165 ( +44lbs )
1x6@176 ( +33lbs )
1x6@187 ( +22bs )
1x6@198 ( +11lbs )
-All sets and reps ATG

REVERSE LUNGES:
3x6@121 ( +22lbs )

ROMANIAN DEADLIFTS:
1x6@143
1x6@165 ( +22lbs )
1x6@187 ( +44lbs )

SINGLE LEG STANDING CALVE RAISES:
3x12@BW + 121

1 March 2011

Weight@session : ~194.5 ( stuffed )
Injuries/aches: none
Soreness : quads 1/5 , calves 2/5 , glutes 3/5 , FML , should have gone lighter on the lunges.

Upper Body Workout.

BENCH PRESS:
4x6@121

CHINUPS
4x6@BW , 3 clean , the rest with a little push going up.

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@99
1x8@110
1x8@110

SEATED ROWS
4x8@132

Lower body stretch routine.

Later will do 20-30 mins leg drain.

thx man, rmuch appreciated.

BTW, what the heck happened to your Youtube channel man?

Its right there. I changed some videos to private but all the important ones are public.

awesome , its always great to see you improving!