Adarq.org

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done

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25 Nov 2010

PHASE 2 - Cycle 1 - Hypertrophy Workout 1

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

SQUATS :
1x5@187
1x5@209
1x5@231
1x5@264
1x5@275
187 & 209 sub-parallel , 231, 253 and 275 half-squats.
Wanted to push 231 to parallel but failed!
5x275 = 5-reps PR , projected 1RM PR , projected 1RM/BW PR

REVERSE LUNGE:
1x6@121
1x6@132
1x6@143
Decided to leave the smith BSS and man-up doing free lunges.
Went good for 1st time , still learning the movement/balance.

LEG CURLS:
1x8@99
1x8@110
1x8@121
1x8@132

CALVE RAISES:
Skipped
Calves were feeling ok today but i felt them "burning out" at last 2 games so decided to give them a break.

24 Nov 2010

Bball game.
Endurance = very good , vert = bad , WTF?
Did only a dropstep at warmups where i got 10'3'' ( 28'' ) and a 2-step jump at half time where i got 10'6'' ( 31'' ).
Those 2 rim jumps not only were low but they also felt 100% unexplosive.
Whatever...

ok , FWIW for this thread ill state i also agree with both of you.
Glad i started this thread...

22 November 2010

Weight@session : ~196
Injuries/aches: none
Soreness : none

Feeling very weak , combined with the low BW it probably means i didnt recover yesterday's major depletion.

Upper Body Workout.

BENCH PRESS:
1x8@121 , ( -11lbs )
1x8@132 , ( -11lbs )
1x8@132 , ( -11lbs )
1x8@143 , ( -11lbs )

INCLINE BENCH CHEST DB FLYS:
skipped

WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@165
1x8@165
1x8@176

SEATED ROWS:
skipped

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132

EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x10@77 , ( -2 reps )

TRICEPS PUSHDOWN ( ROPE ):
skipped

21 Nov 2010

Bball game.
No subs , played 38 mins , DEAD! No rim jumps.

19 November 2010

An out of schedule bball match came up for Sunday so instead of beginning phase 2 i threw in another STIM workout , taking it a bit easy ( ~10% buffer ).

Bodyweight@session : ~198
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~30sec , rest between sets ~4min ):
3x1@209
3x1@231
3x1@253
-209 & 231 sub-parallel , 253 half-squats.

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@242
3x1@264

SINGLE LEG STANDING CALVE RAISES:
4x5@132

18 November 2010

Very sore glutes , calves and hip flexors , WTF?

Decided to add the final missing link to my training, reduce bodyfat.

- 45 mins treadmill walk , HR between 115 and 120 , distance covered = 4,3km.
-  My usual lower body stretch routine.