Adarq.org

Training (rehab day 2)
FS 5x20, 5x40, 5x60, 3x90, 2x105, 1x115, 1x120
BS 6x100, 1x115, 1x120, 6x112.5, 6x107.5, 6x102.5
OHP 6x20, 6x40, 6x50, 8x56(PR), 5x60
WCU 3x91.6, 5x91.6

FS notes:
Didn't do these paused, still tentative but worked up to a conservative 120kg, which I calculated to be be under 90% of 1rm for whatever that's worth (i never place much stock in % of 1RM).., 120kg is usually a warmup for me normally so that's how I selected it.

BS notes:
Ok so did a fair bit of volume with backsquat. Figure it's my main rehab exercise, since my love affair with front squats has come to an end.

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Overall i'm healing quickly but not yet 100%. I think I did well so far, friday will be more of the same, conservative but slowly working back on the weights with the goal of being back to normal for next week's training.

I just think 127.5 was too light to tell me anything useful, or prepare me for 135kg because it was only a 5kg jump from 122.5kg. 122.5kg to 130kg to 135kg would have been much better   It's just the way i've trained these front squats, my last warmup has to be heavy and close enough to the topset. I kind of adopted it from broz when he says daily squatting autoregulates your squatting attempts. My warmups usually serve to autoregulate my singles.

Been in a bit of agony, can't sit down long before it starts hurting quite badly. Hard to sleep too. But it seems to be improving daily, i think. Haven't taken any nsaids yet, haven't been to the pharmacy, just panadol and occasionally apply topical voltaren, maybe twice a day.  I might train tomorrow or take a day off depending on how it feels. I've done more reading in the last 54 hours than I have in the last 6 months though. I sat down to write a C program but found myself in so much pain while trying to read the docs that I abandoned it, but otherwise I imagine this would be a really productive time for me there too!

The right warmup set is very important because it tells me how to play the topset. Depending on the feel of the warmup, i'll give the topset the respect it deserves. If it's really hard then it takes out enough out of me that the topset will fail safely at the bottom. The worst place to fail a front squat is over halfway up, cause then you are either dropping it, or you're going to be fucked completing it with bad form, or you're safely riding it down. I wasn't struggling today, it wasn't that heavy & challenging that i was going to give up on it and ride it down, usually when that happens for me, it's because i'm soundly defeated by the weight. But that didn't happen today, bar went up quickly and strongly, and then disaster struck, and yet i wasn't near failure, the weight didn't fall out of my hands, i just locked it out without a fuss even after injury.

Just wasted 6 hours of my life at the ED. Doctors wouldn't do any scans. Said not worth exposing you to the radition of an x-ray. Or a CT scan, and they don't do MRI's on overnight patients. Doctor said it's a muscle sprain/strain/tear/whatever. The cunt wrote me a script for BTC ibuprofen and some other shit, i made him change it to celebrex though, cause the least i could get out this whole thing was some decent nsaids. He said we don't usually prescribe celebrex, cunt, probably cause they have a contract with the ibuprofen supplier. Fuck them.

Anyway at least I got to read a really cool book, Visual Complex Analysis is the bomb.

Coming down with something, body temp has been higher than normal. Not all there mentally either, because I forgot to take my daily vitamin c when I could really have used it. Oh well, i'm still going to try to push a PR tonight.

Training
FS 1x120, 1x127.5, 0Fx132.5, 0Fx137, 0x140, 5x115 (PR)
BS 3x120, 3x126, 2x130, 3x127, 2Fx120
BS2 2x6x105
BP 7Fx84.5 (PR)

FS notes:
Even failed a warmup today :s overtraining?

BS notes:
Blah

BP notes:
Concentric on 7th was a bit off and this threw off the eccentric on the 8th, also at the same time my right hamstring cramped up, so i failed the 8th rep, still a PR but I wanted 8. Anyway next time i'll get it. I'm so close to 8x85 now at which point I think i'll put my BP on maintenance and bring up my ohp.

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Shithouse session.

lulz someone negged you? probably because it's a link to facebook.

<a href="http://www.youtube.com/watch?v=-qTAeVGl_e8" target="_blank">http://www.youtube.com/watch?v=-qTAeVGl_e8</a>

and yea very cool

Close Grip Bench Press 5x90kg (PR) -- finally got it!

I explored it further, turns out, somehow I can do the very deep atg style backsquat after all. I did KF style paused backsquats today as a finisher to a very ordinary workout. I can definitely do it, i have the mobility and what not to do it. What's more, midfoot bar path occurs automatically without any extra effort on my part.  I dont even need $200 fucking weightlifing shoes to do it, i did these in my old ones just cause I dont wanna wear them out. Anyway.



I guess I just found my new squatting obsession when I start my cut Watch out KF, i'm coming for ya! haha.