Adarq.org

BW = 176 
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

- warm up

- DLRVJ x a few
not good, not bad

- jump squat 45 x 3,3

- squat 305 x 5,5,5
strong

- BOR 165 x 5,5,5

- dip x 15,10,10
one minute between sets

- chin up x 10,10

- BSS x 10e,10e
just to get a little more blood flowing in the legs

- stretch

milkshakes, bros. milkshakes. come on, 315 x 5,5,5.

hm, maybe once i get my stupid 3x5x315 squat i'll switch to

Day 1
MSEM 2x3

Day 2
MSEM 1x6

Day 3
4x8-10

i think i made my best jumping gains on MSEM. maybe time to switch back to that.

17s plank is pretty bad. my friend jimmy, when he gets new clients, one of the tests he uses is plank for max time. if you can hold for 30s or more, okay, if not, core work becomes an focus of the training. a one minute hold would not be challenging for me, it's more interesting to add variations (plank using rings, plank with one arm and one leg raised, etc.).

core stuff is easy to do, too, you don't even need to do it with the rest of your workout.

BW = 175 -- surprised
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate to high

- warm up

- depth jump x 4,4

- MR half tuck x 30,30

- squat 315 x 3,1 | 295 x 5,5
god fucking damn it motherfucker shit bitch fuck damn it fuck god damn it. weak.

- OHP 115 x 5,5,5

- BOR 155 x 5,5,5

- hanging leg raise x 10,10,10

- stretch

 

Anyone use this and what is your opinion? Got it recommended with my diet.

if you're referring to special bcaa supplements, spend your money on something else. nothing special about it, based on science! so sez alan aragon and he's smart and shit.

squat looked good man. 

BW = ???
SORENESS = right rear shoulder, bicep, and wrist extensors
ACHES/INJURIES = none
FATIGUE = low to moderate

- warm up

- squat 315 x 5,5,2

- hanging leg raise x 10

- stretch

had to make it a quick run to the gym in part because i had trouble finding the place. damn google maps. no idea about bw but based on ab definition i'd guess i'm a little bit lighter than last week. kind of mad about the squatting but whatever, i'm on vacation. hitting all five reps on the second set is an improvement, and i think i'm closer to 170 than 175, so there's that.

brothers didn't end up coming, hoping to go again with one or both tomorrow.

Quote from: Raptor on August 19, 2012, 05:05:59 pm

I remember someone who said "people of the past had much more interest in the standing overhead press vs. pushing something from the chest while laying horizontal on a bench".

there were much less shoulder injuries back then as well, due to the balanced nature of prioritizing the OHP and using the bench press more sparingly.

really? seems like kind of an odd claim.

whatever, just being anal.