Adarq.org

Week 98

Tuesday - 02/09/16
194.6lbs

-= Workout Log =-

Pull ups
+35lbs x 8 PR                       >> 60sec rests.
+30lbs x 6 PR
+30lbs x 4
+25lbs x 6
BW x 6

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2
45's x 1
40's x 13
40's x 6 PR
40's x 6 PR
35's x 8
35's x 6

Cable Rows
180 x 5                            >> 60sec rests.
200 x 2                            >> Blahh. I should try dropping to 210lbs and 190lbs.
220 x 7
220 x 3
220 x 1
200 x 6
200 x 6

Ab Pulldowns
Won't write it down. All of a sudden this got extremey difficult. I think the cable needs to be lubed up or something. I checked out the usual source of friction and it was okay. Just did a single drop set, 15-20 reps in total.

Rear Delt W Flyes
25's x 5                                   >> 60sec rests.
30's x 15
30's x 8 PR
30's x 8 PR

Week 98

Monday - 02/08/16
194.8lbs

-= Workout Log =-
De-load

Tuck Jumps      2 x 10               >> 60sec rest.
SVJ's              3 x 1                >> 60sec rests.

ATG Squat
135 x 8                                >> 2min rest.
135 x 5                                >> Woohoo! Was nervous aka tiny bit of adrenaline. Not so angry though.
185 x 5                                >> This was more a product of being rested and feeling awesome in the gym.
225 x 3
275 x 2
315 x 1
365 x 1
405 x 3 PR
325 x 3

Bench Press
45 x 15                               >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 3
205 x 8

Incline DB Bench Press
75's x 8

Calf Raise Machine
405 x 10        >> Felt heavy as hell, this was at a different gym so that's why.

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

Well... I already hit my goal of 405x3 at 195lbs bw. WTF? I guess I can continue until my 405x3 is my bread n butter. Until I can do it even when I'm feeling absolutely crappy, twice in a week, like the way I do 385x3.

I need to play basketball soon. My squat:bw ratio is a little above 2.25 now. I am definitely cracking a 40" running vertical if i keep this relative strength and improve my movement efficiency.

recorded the 3 SVJ's before this at 120fps. it wont play properly on my computer. i'll try my laptop. they didnt feel so good though, probably 30" only.

194.8lbs this morning. That was quick!

Edit: i start off every morning excited to lift later in the day. But as the day goes on i start to get groggy and now i feel like i'll have a crappy workout again. Has to do with my food intake. Gotta figure out how much food and when will leave me feeling good for my workout at 7pm. Also crabs vs protein etc

Re-edit:

Just discovered my gym has a location 10min from my job. I can go lift at lunch time. Get my light plyos and squats out of the way. Then lift after work all refreshed. Or i can do my bench pressing there. Cool!

^^ to be more clear, my heels are off the ground during nearly the entire countermovement. Once they are off the ground while im still descending, they never touch the ground again. Then i start ascending, and THEN do the heels start coming up. Thats when i start the timer.

However with this deeper knee bend i notice i can touch a higher object than before so i know for sure its making me jump higher.

Also its hard to measure from the second portion of the jump because i cant exactly tell when ive stopped ascending. Ahhhh i just need a rim already...

I agree, for quicker STRENGTH gains, doing the same weight across sucks and using a money set scheme with back off sets for additional volume is easily the way to go.  And yes again, traditional pyramid schemes are as stupid as they get.  It "sounds" cool to newbies though.  I actually haven't even heard anyone say 'pyramid' in regards to training in years though.  Maybe it's dying out lol

Im still using the same weight across! Its the reps across that isnt a necessity.
Alternatively, you can do the same reps across but lower the weight as desired to keep reps the same as long as your first set will be near failure. That way all 3 of your sets will be near failure.

Week 97

Thursday - 02/04/16
197lbs

-= Workout Log =-

Jump Rope       2 x 200             >> 60sec rest.
Tuck Jumps      2 x 10               >> 60sec rest.
SVJ's              3 x 1                >> 60sec rests.

ATG Squat
135 x 8                                >> 2min rest.
185 x 5                                >> Was very tired going into this. After 355x1, thought I had 2 maybe 1 rep in me for 385.
225 x 3                                >> Turns out I hit 385x3 while feeling crappy AGAIN and PR on back up set?!
295 x 1
345 x 1
385 x 3
325 x 8 PR
325 x 4 PR
325 x 3 PR

Bench Press
45 x 15                               >> 2min rest.
95 x 8                                 >> Was supposed to do 235x6,3, but wasn't feeling it.
135 x 5                               >> I was scared of being disappointed and not hitting it so I just went back to 235x3.
195 x 2                               >> Turns out I PR in that. Ha.
245 x 3
235 x 4 PR
205 x 8 PR
205 x 6 PR
205 x 4 PR

Romanian Deadlift
275 x 5                              >> 2min rest.
315 x 1                              >> Thought I had maybe 5 reps in me. Hit 8?!
355 x 1                              >> Running out of time and really didn't feel like doing 2 more sets anyway.
385 x 8 PR

Incline DB Bench Press
75's x 11                     >> 60sec rest.
75's x 4

Calf Raise Machine
375 x 5                             >> 45sec rests.
435 x 15 PR                      >> Moar PR's.
435 x 8 PR
435 x 8 PR
 405 x 4 PR
  375 x 4 PR
   345 x 4 PR

I was feeling great at work and couldn't wait to go lift. But by the time I got to the gym I was feeling sluggish. Why does this keep happening? However, I PR anyway. So that's good. Good to know I can hit 385x3 twice in the same week AND while I feel like it's going to be a bad workout. I'll look on the bright side.



So I've learned something about my training. I no longer really like the idea of "hit X sets of Y reps across before moving up in weight." Instead of waiting until I hit 3x12 in lateral raises for example, I'll move up when I can do 12, 10, 7 or something like that. My strength improves quicker that way.

You know why? Well, I think of it this way. I hate the fact that people do pyramid sets: by the time I get to my 3RM I'm already fatigued! So what's the point? Sure I'm training the muscle, but I could have lifted more if I did a reverse pyramid. Similarly, if I can hit 12, 12, 10 in a lift but can't seem to get 12 reps on that last set... well... I'm already fatigued by that last set! The sets before it weren't so bad though. The first set couldn't have been crazy hard especially considering I could repeat that set in just 60sec of rest. So why not just move up in weight already? And what is that first set doing for my strength if it's not that hard anyway???

Another way to look at it: I'd rather have 3 sets to near failure rather than just my last set be like that. Now that I think about it... I improve pretty quickly when aiming for 3x10 but I'm still in the 4-6 rep range for that lift. But once I get pretty close to 3x10 (like 10, 9, 7) it takes way longer to finally hit 3x10.

However, for things like 3-5 rep work: longer rest times means it's fine to wait until you get 3 sets across because chances are you are nearly fully recovered between sets. Sometimes, in fact, a 5th or 6th set of 3 can be easier than the 2nd and 3rd (I learned this while running smolov jr a couple times).

Lol'd at low hanging fruit btw hahahah

The D is something that might require some experimentation I think.

So are you going to switch teams?

 

you are pissing most of that out, lol.

I'll take 5000iu every other day then? What should be my upper limit per day? the 5000/dot costed the same as the 1000/dot