Adarq.org

5 October 2009

SQUATS :
5x5 187lbs (+11lbs)

GLUT-HAM-RAISES : 3x12

CALF RAISES : 3x15 154lbs (+11lbs)

BENCH PRESS :
2x5 132lbs
2x5 143lbs  (+11lbs)
30sec rest , 1x15 100lbs (+5reps)

WIDE GRIP LAT PULLDOWN:
2x6 154lbs
1x6 165lbs  (+11lbs)
30 sec rest , 1x15 132lbs (+22lbs)

( Numbers in green ) = improvements from previous same session

ya 18lb each hand is a little 'weak' compared to your squat.. 0.5 x BW (total of db's in each hand, 45 lb each hand in your case) would be average/normal.. 1xBW (total db's each hand, 95 lb. in each hand) would be very good.. anything above that is getting freaky strong.

dont go rush out and go nuts because of my comment keep your form good etc, but i guess just set your goals higher on bss.

nah , i dont add plates if i cant support them with proper form execution.
Not anymore anyway , you bet i did it 10 years ago, LOL!
i took a look at my logs, i see that the best dumbells BSS ive ever done was 2x10 holding 52lbs( 2x27 ).
even more ineresting , 9 days after that PR i did BSS at the smith machine and i did 3x8@105lbs.
wtf , thats double load!!!
gotta look those dumbell BSS's closer , thanks for the tips Andrew.

2 October 2009

SQUATS : build up to 5-rep-max
1x10@33
1x6@77
1x4@121
1x2@165
1x1@187
1x1@209
1x4@231 + 1x2@209  ???

Again all warm up sets felt easy , way below parallel, perfect form, even the last warmup rep @ 209lbs.
But i guess 22lbs was way too much to add. Max set was not good , reps 1 & 2 where like 4'' above paralel , rep 3 was perfect and rep 4 was below parallel but i did a huge goodmorning going up. 
 Stopped at rep 4 , took off those extra 22lbs and hit 2 more perfect reps @ 209lbs. 
GRRRRRR, next time max set load will be very close to last warmup rep. 

BULGARIAN SPLIT SQUAT : 3x8 , 2x18lbs barbells
CALF RAISES : 3x15 143lbs
INCLINE BENCH PRESS : 3x6 121lbs , 30sec rest , 1x18 100lbs
SEATED ROWS: 3x6 143lbs , 30 sec rest , 1x20 100lbs

Strength is going up much quicker than i thought , really happy with this workout! 

28 September 2009

5' Dynamic warmup

4x10 sec bilateral line hops , BAREFOOT , scored 27, 32, 37, 35

4x6 Depth drops from 35''

SQUATS :
5x5 176lbs wide stance , medium grip , way below parallel, very good form.

GLUT-HAM-RAISES : 3x12

CALF RAISES : 3x15 132lbs

BENCH PRESS :
4x5 132lbs , 30sec rest , 1x10 100lbs

WIDE GRIP LAT PULLDOWN:
3x6 154lbs , 30 sec rest , 1x15 110lbs

whats your previous PR on squat? before you deloaded/stopping training it..

pc

Ive never really tried a 1-rep-max in anything, i just try to set PRs in every workout inside the working sets.

My PRs are:
Squat : 237*5 on smith machine , wide stance, parallel.
Deadlift : 268*4
Bench press : 158*5
Wide grip lat pulldown : 187*6

All those PRs were set on May 2009 , bodyweight was between 185 and 190 then.

ya but i woke up one day and became instantly bored w/ vert.. so it dont matter ;/

peace

Yeah , thats what i thought, just wanted to confirm it!
vert is a drug though , youll be back sooner or later, LOL

17 September 2009

back in the weightroom after 4 months!!!

i relocated gym in order to be able to do free squats. Believe it or not i have never done a free squat in my life , the last 2 years ive been doing them in a smith machine and before that i only did leg-presses.
i didnt push too much , hoping ill be able to move tomorrow , 4 months is a big break!

squats : 5x5 165lbs , wide stance , way below parallel , pretty much ass-to grass.
cable puulthroughs : 3x8 110lbs
bench press : 5x5 121lbs
wide grip lat pulldowns : 4x6 132lbs

4 September 2009

5' Dynamic warm up.
4x10sec single leg line hops  , 10secs each leg per set , was scoring steady 35.
4x6 depth drops from 35''.
4x8 single leg BW squats.
3x12 single leg BW king deadlift.
3x15 single leg BW standing calf raises.
4x15 feet elevated pushups.