Adarq.org

re: dragon flags: was confused why you would find them so challenging so i looked up a couple of videos. i have been doing them wrong, lol. if you curl your torso instead of keeping it straight they are not terribly hard. gonna try to do real ones tonight.

curl your torso? what do you mean? i feel like the torso is exactly where you have to curl, and everything from the naval and down stays in a straight line

When I fatigue on my squats I just fail with good form. It's not like my upper back starts caving or something. I guess I have a pretty strong back and abs? My performance drops off very quickly on my squats. As soon as a rep gets hard, the next one gets VERY hard, and the one after that is a fail. It never looks like it on video though. My 5th rep on my latest squat vid felt like a near fail...

But yea, fat guy abs are the best. Its especially fun when I'm around 10% bodyfat, and i had a bunch of food/water leading to a food baby. Don't flex and it looks like i have a turtle shell for a stomach.

Week 102

Monday - 02/29/16

-= Workout Log =-

ATG Squat
135 x 8                                >> 3min rest.
135 x 8                                >> Man I'm so disappointed... 5th rep was so difficult.
185 x 5                                >> Plus then I waited 3min and could only hit 6 reps with 325?!
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
370 x 5 PR
325 x 6

Bench Press
45 x 15                               >> 3min rests.
95 x 8                                 >> Moving up to 240lbs next session.
135 x 5
185 x 3
225 x 1
235 x 6 PR
235 x 5 PR
235 x 4 PR

Romanian Deadlift
225 x 5                              >> 2min rests.                           
275 x 2                              >> Moving up to 370lbs next session.
315 x 1   
365 x 8
365 x 2
365 x 1

Incline DB Bench Press
75's x 8                     >> 2min rest.
75's x 5                     >> Dropped dammit.

Calf Raise Machine
420 x 5                            >> 60sec rests.
495 x 10 PR
495 x 10 PR
495 x 8 PR

<a href="http://www.youtube.com/watch?v=uaV6iKWtZ8I" target="_blank">http://www.youtube.com/watch?v=uaV6iKWtZ8I</a>

Woke up 196.6lbs again today. And didn't even poop.

I rested up nicely over the weekend. Don't feel as sick. I highlllly doubt I could do 405x3 again, probably not even 395x3 yet. But whatever. Switching to 5 rep work. Aiming for 370 for 3x5 later today.

^^ Frequency has always been king for my big lifts. I think benching 3x a week would help a ton as you say. I can't fit that into my schedule right now though... unless I throw in some light benching the day after my regular bench days. I plan to do this for my RDLs to get them back up to par through neural re-gains.

Instead of doing daily undulating, I like to mix rep ranges into the same workout. If I go heavy only once a week, it'll feel heavy by the next week again :/ And if I go high reps only once a week, I feel like I never develop the lactate resistance to keep it up if I only do it once a week. Twice a week is good though. There's also research showing that mixing rep ranges int he same workout is optimal for both strength and hypertrophy. Considering I can only bench heavy twice a week I'll probably keep mixed rep ranges.

If I stall too much on this 3x5 thing... I'm going to raise volume by keeping the 3x5 but then doing some crazy random shit like 2x12 after one day, or paused reps 5x3 another day, whatever the hell i think of. Anything at all.

Week 101

Thursday - 03/04/16
196.6lbs

-= Workout Log =-
De-load (unscheduled: got sick so I'm taking one)

ATG Squat
135 x 8
135 x 8                                >> Damn even the 405x1 was tough.
185 x 5                                >> Could not have done 405x2.
185 x 3                                >> I should have been able to do 385x5 really, but I'll work back up to that.
225 x 3                                >> Also, never did 5 reps at this weight before so technically a PR.
275 x 1
315 x 1
365 x 1
405 x 1
365 x 5 PR

Bench Press
45 x 15
95 x 8                               >> Could not have done 235x4.
135 x 5
185 x 3
225 x 1
235 x 3

Romanian Deadlift
0                   >> Didn't do these. Too dead. I'm really skimping on these.
0                   >> Keeping these zeros here to remind myself I'm a little bitch.


Calf Raise Machine
495 x 8 PR                      >> Maxed out the machine.

<a href="http://www.youtube.com/watch?v=2H1lim1Czqg" target="_blank">http://www.youtube.com/watch?v=2H1lim1Czqg</a>

Great, another fucking roadblock in my training. I really hope that my strength comes back quick and that this was just a fluke. I was sick on Tuesday too, but lifted upperbody just fine. Even hit PRs. I felt only slightly sicker today. Gotta be the CNS reserving its power and immune system in full power right now or something.

Putting my cutting on hold. Stuffed myself with food today, and will continue to do so over the weekend. Gotta retain as much strength as possible!

On another note, I found a nice angle to record my squats from. Makes them look pretty shallow though. They are still true ATGs though; I CAN get lower but its due to my lower back rounding, not due to truly increasing ROM.



Goals for June 1st:
- Weigh 195lbs or less
- Squat projected max 440lbs
- Bench 255x5
- RDL 405x8 (already hit 385x8 a month or two ago)

Edit: Just got very pissed off. Went back in my log, saw that A YEAR ago I was benching 200x10 at 192lbs bw. A year later and I'm doing 205x8 at 197lbs bw and stuff. How is it possible that I have been stalling for so long??? There's no way I'm near my genetic limit, right?!

I'm oozing with anger/motivation now and can't wait to fuck shit up on my Monday squat/bench/RDL workout. Sickness better be away by then.

Yea I figure with great timing and speed it may be doable with a 40" running vert. Has to be perfect though I bet.

I've done a reverse (harder than I thought), 180, a pump to my chest, two hand tomahawk. One time I almost landed a 360 back when i was a one foot jumper. I got up high enough but missed.
Also whatever this first dunk is called:

<a href="http://www.youtube.com/watch?v=IbMcCUb3V_M" target="_blank">http://www.youtube.com/watch?v=IbMcCUb3V_M</a>

Back then I weighed 170-175 and my squat:bw ratio was 2.05. It was the highest I was getting in my life. I had just switched from SL to DL RVJ about 5 months before that. I was still getting up almost as high SL.

Since then I can't remember the last time I tried SL dunking lol. I also weigh 20-25lbs heavier, but my squat:bw ratio is ~2.2 now.