Adarq.org

Week 93

Monday - 01/04/16
196.4lbs or 194.6lbs... can't remember

-= Workout Log =-

SVJs
3 x 1

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> 135, 185, and 225 were flyinggg so I knew I would attempt 385x3
225 x 3                                >> Wasn't that difficult! Easier than the two 375x3's I did last week.
295 x 1                                >> However, I did have a bit of adrenaline in me.
345 x 1                                >> Well technically the back up sets are PR's now since I've never done them after 385x3.
385 x 3 PR
315 x 6 PR
315 x 4 PR
315 x 3 PR

Bench Press
45 x 15                               >> 2min rests.
95 x 8                                 >> 225x6!!! Getting closer to all-time PR of 230x6 woohoo.
135 x 5
185 x 3
225 x 6
225 x 3
185 x 9
185 x 7
185 x 5

Romanian Deadlift
225 x 3                                >> 2min rests.
275 x 1
340 x 8 PR
340 x 4 PR
340 x 3 PR

Incline DB Bench Press
75's x 8                            >> 60sec rest.
75's x 5

Standing Calf Raise Machine
315 x 5                               >> 45sec rests.
375 x 15 PR
375 x 12 PR
375 x 10 PR

PR CITY

The bench might as well be a PR too. I haven't been at 225x6 in over a year I think. Fuck yeah.

And wtf, I already hit my goal of 385x3 on the squats?! I wanted to take it steady and just get there by June haha. Well, I wanted to get there at 190lbs bw. Maybe I'll slowly start cutting down now... nah, I think it's better to maintain weight for a few months and gain strength instead. We'll see.

When I squatted 365x3 I maxed at 405lbs. Now I'm doing 385x3 so my max is probably 425lbs. However, the 365x3 was done without adrenaline, unlike the 385x3 I did.

can't wait to squat tomorrow!!!

jesus he bulked up. how can he be 180 in that vid? he looks huge.

yeah he's def not 180, it was just a random guess. he was 175ish in his jumping videos. so he's in the 190's now. you think 200 even?

?taken-by=armenian_strength

505lb paused squat at a bodyweight of like 180lbs or something, idn

how high do you think he could jump?!

also has a 585x8 deadlift, check out his vids. no need to sign into IG

Week 92

Monday - 12/28/15

-= Workout Log =-

SVJs
3 x 1

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> I'm pretty damn sure I've hit 375x3 before but I don't see it in my log
225 x 3                                >> But I coulda sworn i hit 375x3 before! I remember doing it. I probably did it during when I wasn't logging much.
285 x 1                                >> I think the SVJ's before hand primed me up for it. The squats also took a little emotional arousal.
335 x 1                                >> I feel like my squat didn't show a "real" improvement, and it was just a good warm up rather w/SVJ's.
375 x 3 PR                           >> I'll try to hit 375x3 without SVJ's beforehand next workout.
315 x 5
315 x 4
315 x 4

Bench Press
45 x 15                               >> 2min rests.
95 x 8                                 >> Back up sets are done in non-stop fashion.
135 x 5                               >> All-time PR is 230x6 so I'm creeping back!
185 x 3
225 x 5
225 x 4
185 x 8
185 x 6
185 x 5

Romanian Deadlift
225 x 3                                >> 2min rests.
275 x 1                                >> Hate the idea of doing these for 3x8 so I jumped up in weight.
335 x 8 PR
335 x 6 PR
335 x 3 PR

Incline DB Bench Press
75's x 10                            >> 60sec rest.
75's x 5

Standing Calf Raise Machine
300 x 5                               >> 45sec rests.
360 x 15 PR
360 x 12 PR
360 x 10 PR

Missed my last workout due to holidays and crap. Won't need a de-load this week probably. Will lift later today. New years might also screw up my workout schedule... I have to check the gym times for this week.

Starting next week I'll be consistent as a mother fukker. I've been consistently lately too up until this past week.

edit: added thursdays workout after this post, it was just fridays workout that i missed

I wrote my entire comment before watching the actual video. And I forgot an important point: COMPRESSION! That helps me a ton! I didn't even know about allowing the waste products to exit through the lymphatic system and all that.

Massaging around the affected area and sometimes the affected area itself (ouch) has helped me with rolled ankles immensely. There's this little home remedy my mom used to make me do when I had a rolled ankle, and it worked wonders:

1) take a 2 liter bottle of coke
2) fill it up 3/4 of the way with hot water
3) lay it on the floor
4) sit down on a chair, put your affected foot on the bottle
5) put pressure on the bottle and roll it back and forth with your foot

The bottle should have some give. It hurts a bit but it keeps the foot warm and over time (like 5 minutes) it'll start to hurt less and less and you'll be able to put more pressure on the bottle. And this is all without numbing any pain... so if it gets slightly less painful within minutes without numbing the pain, that's good progress!


Another good point, however, mentioned in the video was when one of the guys asked "Is it possible that your body's natural mechanisms and responses to an injury aren't all that great for certain injuries or people?" That made me think of my example where if you have a fever that gets TOO high, you should lower it. Essentially in that scenario you know better than your body; a fever way too high can cause damange to your brain (or something). Using that example in an analogy: there are perhaps situations where icing is more beneficial than your body's natural response and using heat therapy.

Hey Andrew,

You're well versed in the works of Verk, Siff, Zats...  I wanna hear your thoughts on concentrated loading blocks...

How long is too long of a block?  Is a concentrated loading block of ~2 months productive?  Most people seem to do 3-4 weeks it seems, but if maximal strength continues to slowly increase throughout the 2 months (while explosive strength and speed obviously suffers), I would imagine a longer loading block can still work?

Is the supercompensation curve pretty much equivalent to the length of the concentrated block?

Obviously this can't be the case forever, for example, concentrated loading block for 1 year leading to 1 year supercompensation loll

From what I know (and I was just reading Supertraining actually) working in the 3-5RM range definitely helps explosive strength. As for the rest of your question, I want to know as well!