Adarq.org

WEIGHT: 181
SORENESS: upper legs a tiny bit but went away with warm up
ACHES/INJURIES: left hip sticky in socket
MENTAL STATE: glad to be working out

- warm up

- SVJ x 7
2-3 at 26, rest 25

- squat 295 x 5,5,5,5,5
not especially challenging. 305 next week.

- pull up x 8,7,6,7,4(F)
supposed to do 8 on last set, could not.

- calf raise with strict pause 225 x 20,20
oh man. the pause. ow. okay, now i know how to do these properly.

- DP OHP 60 x 4,4

gym had been closed and the last other dude there was leaving so i dipped. 30 mins later, at home:

- SS1: glute bridge x 10,10,10
3s pause at top, focus on squeezing glutes throughout
- SS1: push up x 15,15,15

- leg lowers x 10,10,10,10,10

- stretch

HAPPY NEW YEAR EVERYBODY!

that dude is a beast.. what's up with him in that all black ninja garb dunking at some french dunk contest? any footage of that?

i haven't seen footage, only pics: http://www.pb86.fr/reportage/basket/28/the-unknown-dunker

I'd use depth jumps (I actually do that) before squats to get in some calf stimuli too. Also I'd really get the weight down on the hip thrusts and do them very slow tempo (think 3-3-3 or something) with your mind connected to your glutes so to speak. Same with the RDLs - lower the weight if there's too much back involvement and focus on the hip hinge. Try to never let the glutes relax and force that posterior pelvic tilt (at the end of the movement) to really get the hips into hyperextension and the glutes firing.

I'd also do the calf raises in another day, an upperbody day. You need to FOCUS on them, not do them as an afterthought.

For example I do my calf raises, in humongous volumes, after chinups, as the 2nd exercise of that particular day. Then I do dips and some ab work and call it a day.

this is good advice. oddly, my left leg has been sorer than my right over the past two days. time to join AELS and focus on getting the right muscles involved.

i don't think i'm prepared to dedicate a day to calf work, although high volume and strict pauses, yes. i don't/won't do upper/lower split days. i realistically have three gym days per week and i want to be able to do legs in all of them.

jesus christ! i can barely rep out regular GHRs, on a roman chair.

<a href="http://www.youtube.com/watch?v=OLuWHr6-0YQ" target="_blank">http://www.youtube.com/watch?v=OLuWHr6-0YQ</a>

WEIGHT: 182 PR
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: sleepy, had to take some extra time to warm up

- warm up
fuck this fucking jump rope. i need a new one. took forever to break a sweat, the gym was kind of cool. also, here's some evidence of conditioning being easy-come, easy-go, but mostly easy-go: my hands, forearms and posterior shoulders were tired after less than 60 seconds of jumping rope. oof.

- SVJ x 8
finally measured, the vent is 24" higher than my reach. that's good to know. jumps today were mostly ~25, but two were ~26, which is higher than i've been getting.

- squat 275 x 5,5,5
first set hard, second and third easy

- RDL 225 x 10
too much back involvement

- hip thrust 225 x 10
as above. wicked back pump. wack.

- calf raise 275 x 20

- paused bench 135 x 8

- DB row 80 x 8

- TRX strap fall out x 10

- stretch

time to get my squat big. yes. i have to go to afghanistan in two weeks, for a week or so, which kind of sucks. might actually be a lot of travel the first 4 or 5 months of this year. but anyway than that i'm going to start texas method for squats, with RDLs and hip thrusts as accessory. moderate-intensity, moderate-voume days will be 5x5. low-intensity, low-volume days will be 2x5 at 80% of 5RM. high-intensity, low-volume days will be MSEM 2x3. warm ups will continue to include half tucks, line hops, and so on. SVJ before squatting, every workout. push ups and pull ups for upper body. also, indoor ultimate starts january 15, so when i'm in the country i'll be running around for an hour on most tuesdays and thursdays. that'll suck for two weeks but then i'll get used to it and it'll be beneficial in the long run. i'll do the texas method low intensity, low volume day on wednesday.

eating will continue to be more or less ad lib, but i'll keep monitoring my weight once or twice a week. seems my metabolism is slowing down. i'm up to 12% bf or so, can only really see abs in certain light. that's fine as long as strength and explosiveness continue to improve, just need to pay attention.

happy holidays to you, too, vag. sorry about the quad.

nice to go away and come back to find people have been killing shit. you're right about the BS depth, nice job.

bf% guess is tough without a back shot, but i'd say about 12-13%. abs wouldn't be coming in at 15% unless you carry all your fat on your back.