Adarq.org

Week 96

Monday - 01/25/16

-= Workout Log =-

Tuck Jumps      2 x 8                >> 60sec rest.
SVJ's              3 x 1                >> 60sec rests.

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> 3rd rep was tough... let out some noise.
225 x 3
295 x 1
345 x 1
380 x 3
325 x 6 PR
325 x 4 PR
325 x 2 PR

Bench Press
45 x 15                               >> 2min rests.
95 x 8                                 >> I think I should make both top sets with 235lbs and leave 245lbs for the future.
135 x 5
195 x 2
245 x 3
235 x 3
205 x 6

Standing Calf Raise Machine
405 x 12 PR                           >> 45sec rest.
405 x 10 PR

Just had no motivation. I'm due for a de-load. Can't wait to take it on Thursday (squat/bench day).

I should have at least done one heavy set of RDL's. I know I'm going to regret not doing it. I'll probably throw it in in my next workout. Not RDL-ing or doing ANY lift for a whole week kills my strength in that lift pretty quickly.

So in a way, if the back is less of a limiting factor, then more work is being done by the legs, which is what we, as aspiring athletes, care about.

Truth be told, when I try high bar squats PRs, the limiting factor IS staying upright with the bar. I can't even "imagine" going down with it due to this limitation. It's not really the leg strength that is stopping me.

Your first sentence is a good point... damn... I love high bar squats though. Personally I've never found staying upright the limiting factor for myself. However, I do remember switching to low bar a few years ago yielded about a 30lb increase on my squat after getting used to it for 2 weeks.

Week 95

Friday - 01/22/16

-= Workout Log =-

Cable Rows
180 x 3                         >> 60sec rests.
200 x 2                         >> Dropped on these dammit.
220 x 1
200 x 12
200 x 6
200 x 5
180 x 6
180 x 5

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2
45's x 1
40's x 9 PR
40's x 4
40's x 4
35's x 9
35's x 4

Pull ups
BW x 10                       >> 60sec rests.
BW x 10
BW x 9 PR
BW x 4 PR
BW x 4 PR

Ab Pulldowns
95 x 5                       >> 60sec rests.
140 x 12 PR                  >> These are getting impractical now.
140 x 10 PR                  >> I'm starting to lift up off the ground a bit.
140 x 8 PR                  >> There's nothing around to hook my legs under.
 130 x 4 PR   

Rear Delt W Flyes
20's x 5                                   >> 60sec rests.
30's x 6 PR
30's x 6 PR
30's x 6 PR

<a href="http://www.youtube.com/watch?v=bH9EwFwdzRs" target="_blank">http://www.youtube.com/watch?v=bH9EwFwdzRs</a>

i recorded at 1080p but youtube always uploads my shit at 720p for some reason and that really annoys me

I really want to start recording my squats weekly again. going to have to find a spot to set my phone down at my regular gym.

So I have an idea of maybe why I hit a wall and dropped to 375x3 after 395x3... I planned to do that anyway, but I had assumed I would still be capable of 395x3. I'll test out the theory over the course of 6 weeks or so.

One theory is Vitamin D. I had forgotten to take it on the days leading up to my workout where I dropped to 375x3 and just felt like crap. It's winter and I'm probably not getting enough. Other than that there's only one other factor that has changed.

^ Thanks! I wish the kid who recorded backed away more so we could see my feet. Oh well.

I don't think I specified, but that dunk is from last January.

WOW time flew. But yeah since then I have been stalling and getting sick and fasting for ramadan and hit a bunch of other road blocks. I'm finally stronger than I was back then.

Week 95

Monday - 01/18/16
195.8lbs

-= Workout Log =-

SVJs
3 x 1

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> 375x3 was tough as shit man. No emotional arousal though.
225 x 3                                >> Could not have done even 380x3 today. Wow. Wtf happened? Even warm ups felt heavy.
295 x 1                                >> Did not expect 315x10. Was going to cut it at 6 but kept pushing.
345 x 1                                >> Moving up to 325lb back up sets next workout.
375 x 3
315 x 10 PR
315 x 4 PR
315 x 3 PR

Bench Press
45 x 15                               >> 2min rests.
95 x 8                                 >> The weight felt extra heavy here. Unracked 185lbs and failed immediately onto the rack!
135 x 5                               >> Not sure how I managed 245x3 but I did it heh.
195 x 2                               >> Fuck it, moving up to 205lbs on backup sets. Screw 185lbs.
245 x 3 PR
235 x 2
205 x 7
205 x 6
205 x 4

Romanian Deadlift
225 x 3                               >> 2min rests.
275 x 1
315 x 1
375 x 6 PR
375 x 4 PR
375 x 3 PR

Incline DB Bench Press
75's x 12 PR                               >> 60sec rest.
75's x 6

Standing Calf Raise Machine
330 x 5                           >> 45sec rests.
390 x 15
390 x 15 PR
390 x 12 PR

What a terrible workout. I felt great at work today and couldn't wait to lift. But once I got to the gym, I felt like crap. And man, it felt like I was stalling. The weight felt heavy on my back and in my hands. And I had that all-too-familiar feeling of what my body feels like when my lifts stall. This weird achiness. I don't know what it is.

I have no idea how I squatted 395x3. Or how I jumped from 365x3 to 375x3 to 385x3 to 395x3 out of nowhere. It's not like I just had a crazy workout... But I was hitting those numbers consistently. I hit them all twice in the same week (except for 395x3).

If I wasn't originally planning to scale back to 375x3 like in my earlier posts, I would be extremely pissed off right now. I would have been talking about how I burned out again. Regardless, I expected 375x3 to be much easier today. Hmm... maybe it's because I'm not fully recovered from the light lunges I did on Thursday? My glutes are still a little sore from those!


In the end I hit a lot of PR's somehow... so looking back it wasn't such a bad workout. Also it's good to know that even on my shittiest days, I can hit 375x3 and I did it without grunting. It did take max effort though. But I hope this stalling feeling goes away... I had my eyes on 405x3 in the near future (2 months).

I'm due for a de-load tomorrow. I hope that'll fix some things.