Adarq.org

nice!

ya.. i'm a HUGE fan of spaced repetition/flash cards. Most effective and efficient way to drill stuff into a brain IMHO.

Can't believe I didn't learn about it way back when. If i were a professor, I would have digital flash cards and stuff already set up for my students to study from, and tell them about spaced repetition apps. People criticize flash cards for studying saying it only helps with memorization and not learning. Well you know what? Mark the card correct if you learned it then. Not just if you could spit the info back. That's what I did for my cyber security essentials midterm. A "correct" answer to a flash card was an entire comprehensive explanation.

Forgot to add: I'll be taking notes while reading the book of course! I'll turn the notes into flashcards. There is no "wrong answer" for these. Rather, I will read through each note 3 times (takes 5min total) before its spaced further and further apart. This will help me still remember say, chapter 4 stuff while I'm currently reading chapter 17. In essence I'm always learning new material but reviewing at the same time.

Week 106

Wednesday - 04/01/16
195.4lbs

-= Workout Log =-

ATG Squat
135 x 8
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1

Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1

Romanian Deadlift
225 x 5
275 x 3
315 x 1
365 x 1

Another light day. I squat squat/bench/RDL tomorrow. I'll try throwing in another one of these days on saturday. That will mean I would have squatted/benched/RDL'd on Sun, Mon, Wed, Thu,Sat, then Monday again. Hopefully by that Monday I'll see some effects of high frequency work, even if it's light.

^^ I'm able to do 12 reps of lateral raises at 45lbs. I was supposed to stick with it, but wasn't feeling it that day so jumped up to 50lbs to technically hit a PR. Just a mental thing 


Anyway, I don't do overhead presses but was going to post a thread asking what kind of lateral delt exercises I could do that would allow me to progress indefinitely. Doing laterals with 80lbs is retarded because at a certain point, no matter how strong you are, the DBs are just impractical.

I could be doing overhead pressing, but my triceps completely take over and leave my delts unworked. This is the main reason I switched to lateral raises. My tris used to be bigger than my delts (and my pecs -- the reason I switched to wide grip bench). Once I switched to wide grip bench, my pecs finally grew. Once I dropped the OHP and stuck with lateral raises, my delts finally grew. Now my delts are bigger than my arms from a side view.

A good solution is if there were two cables coming out of the ground and I could do lateral raises with those. That would allow me to progress indefinitely. My gym doesn't have that though.

I could be doing these indefinitely: http://www.weight-training-exercises.com/images/shoulder-exercises/barbell-shoulder-exercise.jpg
But I hear they are bad (shoulder impingement causing).

I could do front raises but I'm trying to hit my lateral delts.

I'm all out of ideas.

Week 106

Monday - 04/04/16
196.4lbs

-= Workout Log =-

ATG Squat
135 x 8                                >> 3min rests.
135 x 8                                >> Increased over last week. But still only 385x3.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
385 x 3
385 x 2
375 x 3
365 x 3
365 x 3

Bench Press
45 x 15                                >> 2min rests.
95 x 8                                  >> PR is 245x4x3x2.
135 x 5
185 x 3
225 x 1
245 x 4
245 x 2
225 x 3
225 x 3
225 x 3

Romanian Deadlift
225 x 5                  >> Next workout I can go all out and do 3 sets of these.
275 x 3
315 x 1
365 x 5

Incline DB Bench Press
75's x 8                     >> 2min rest.
75's x 8

Calf Raise Machine
450 x 5                        >> 45sec rests.
495 x 13                   >> Dropped a little.
495 x 8
495 x 6

Really not sure I'll hit my goal of 405x3 or 390x5 at a bw of 195lbs or less by June 1st. Man back when I shot up to 405x3 at 197lbs bw out of nowhere, I was sure I would hit it. I pushed the goal way back just to be safe and what do you know, I may not even reach it.

I'm doing one more workout of 5x3 for squats. It doesn't seem to help my improve to 385x5 though... we'll see. Oh another thing is I've been forgetting to de-load. I'll do my first de-load day next week.

Week 105

Sunday - 04/03/16

-= Workout Log =-

ATG Squat
135 x 8
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1

Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1

Romanian Deadlift
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1

Just did a light day. I want to be able to do 2 of these every week. The increased frequency on my big three lifts will drive them up. The very low volume will not tire me out at all.

Week 105

Friday - 04/01/16
194.6lbs

-= Workout Log =-

Cable Rows
180 x 5                          >> 2min rests.
200 x 3
220 x 1
240 x 1
225 x 10 PR
225 x 6 PR
225 x 5 PR

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 3                             >> I got stronger here?!
45's x 1
50's x 1
45's x 12
45's x 9 PR
40's x 10 PR
40's x 5
40's x 5

Pull ups
BW x 15              >> 60sec rests.
BW x 6
BW x 5
BW x 4
BW x 4

Short ROM Dragon Flags
5                >> 60sec rests.
5                >> First set of 5 was half ROM but with straight legs! No sneakers though.
5

Incline Rear Delt W Flyes
35's x 3                  >> 60sec rests.
40's x 10
40's x 5
35's x 10

Quote from: maxent on March 29, 2016, 01:08:57 pm

Next year I want to do the other direction

So first things first, get lean as fuck

what exactly are you changing, then?

lmao

Week 105

Tuesday - 03/29/16

-= Workout Log =-

Weighted Pull ups
BW x 5                      >> 60sec rests.
+25lbs x 3                  >> Haven't done pullups since 11 days ago. Weighted ones 14 days ago.
+50lbs x 9              >> Surprised I barely lost strength here.
+45lbs x 3
+40lbs x 3
+35lbs x 3
+30lbs x 4

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 3                             >> I got stronger here?!
45's x 1
50's x 1
45's x 12
45's x 5
40's x 10 PR
40's x 8 PR
40's x 5 PR

Cable Rows
180 x 5                          >> 2min rests.
200 x 3
220 x 1
240 x 1
220 x 10
220 x 6
220 x 4

Short ROM Dragon Flags
5                >> 60sec rests.
5                >> As I failed I switched to negatives. First set was all short ROM reps though.
5

Incline Rear Delt W Flyes
35's x 3                  >> 60sec rests.
40's x 8
40's x 5
35's x 10

I haven't worked out my back shoulders and abs since 11 days ago. Turns out I kept a lot of the strength. I noticed this pattern whenever it's higher rep work that I've slacked on. If it's lower rep work, I tend to lose a bunch of strength quickly (CNS for sure). For example, Yesterday I squatted for the first time in 7 days (not 11) yet I dropped from 380x5 to 335x5. Interestingly my bench press (low rep) stayed strong though.