Adarq.org

btw, i never knew it could be 80% humidity with such cold weather.. that must be very weird.

Very weird indeed!
It was like being in a very light fog. You could see far , but kinda blurry, like the air was "heavy". And allthough it was sunny , everything was wet.
Wack...

Work
Squat 3x5x280

Thats some serious lifting man , awesome...

3 January 2010 AM

Body measurements
After 3,5 weeks of undereating.
Last 10 days included : no working out at all, crapy dieting, some excesive alchool consumption!

Weight ( in the morning ) : ~186lbs , ( -9lbs )
Waist ( navel level , loose) : 35,2'' , ( -1,3'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : 25,4'' , ( -0,8'' )
Hips ( middle of butt , loose ) : 41,3'' ( +0'' )
Biceps ( flexed ) : 15,5'' , ( -0,3'' )
Calves : 14,75'' ( -0,6'' )

Bodyfat estimation : ~17,5% ( -1,5% )

Those +/- are compared to end of bulking.
Comparison with end of previous undereating cycle :

Weight : -2lbs
Waist : -0,6''
Thighs : +0''
Hips : +0,3''
Biceps : +0''
Calves : -0,25''
Bodyfat% : -0,9%


It looks good.
No big differences from the last undereating , but i am not sure they can be directly compared, 10 days is different than 3 weeks.
Also it would sure look even better without the alchool + xmas-eating-crap.

NOT bulking again now , will be overeating on gym days but undereating all others.

I am trying to set up my new routine, with an emphasis on:
Getting leaner.
Adding more plyos ( depth jumps , depth drops , mobility stuff , sprints ).
Stop neglecting core.

I am thinking of replacing heavy squating ( 5x5 @ 80%-90% or more ) with speed squats ( or explosive squats or howver they are called ).

What are the main guidlines for this kind of squats,  and what are the typical reps/load?

Quote from: vag on December 31, 2009, 11:32:19 pm

31 December 2009 / 1 January 2010

5*red wine glasses
1*huge dinner
7*whiskey glasses
duration : 8pm to 6:30am

Happy new year everyone

surprisingly good spelling ;d

2010 mang.

Ya , i cant get why but i was perfectly sober.
I think the long 'training' duration and low-tempo screwed the session , the overall volume was insane but the stimulation was small.
LOL

Quote from: vag on December 26, 2009, 03:57:41 pm

As i expected , i busted that hangtime calculation shit:

http://www.youtube.com/watch?v=f0UOGS7BrKE

interesting.. what was 'almost flat foot' as the starting point.. ? should be pretty close..

cool vid.

peace

Flatfoot to touchdown hangtime was also wrong, its too early. The correct timeframe start seemed to be somewhere the 1st and 2nd visible heel elevation. Cant make any rule out of that.
What seems to be true is that the hangtime calculator measures the highest touch - reach on your toes.
So the error is equal to the flatfoot/toes reach difference, as i was speculating on my first qm. That is indeed 5'' for me , makes sense.

23 December 2009

Dynamic warmup 5'

Bilateral line hops , 2x10sec side-side , 2x10sec back-forth , scoring 35-40

2x5 18'' depth jumps
2x5 standing vertical jumps

Jumps where in my house , ceiling is too low to use reach so i dont know the exact height i was getting.

Based on maximum head height : ~27,5''
Based on hangtime calculation with 30fps camera : ~25,5''
Based on maximum heels height : ~27,5''
Based on maximum toes height : ~25,5''

Pick what you like!