Adarq.org

Thanks adarq! I know you know all about that MEBM finisher You should get back into some hard endurance runs, I thought you had a really good thing going.

i did but, it's very fatiguing mentally. I enjoy doing the long walk+short interval runs sessions. I dread running non-stop (fast). I could run slow all day, but I feel like my body doesn't respond well to that, so it's almost counter productive.

dno, with running, you need to really be focused - to withstand torture.. distance running training isn't anywhere near as fun as dunk/vert/speed etc (to me).

I want to get in some solid aerobic workouts but am following linear periodization for the next 2 months leading up to a tourney: strength -> power -> anaerobic endurance+skill work. Where do you think would be the best place to try to squeeze in aerobic work where it would take away the least from the main quality I'm trying to develop? I'm thinking bout just skipping it this cycle and just hitting it hard before my strength phase once I start my next cycle.

6/27
30 mins sprint mechanics drills

6/28
30 mins foam rolling

6/29

Squat:
315 x3
335 4x3

Sumo DL:
365 x3
355 3x3

RDL:
275 2x8, 7F

SL Hack squat partials (short rests):
185 3x20, 2x25 ea. leg

SS (short rests):
-Hip Thrust: 225 2x12,11
-BSS:
--R: 45's x 5+1, 6+1, 10
--L:45's x 10, 10, 7+1F

Vicious workout. Doing high intensity squats+DL's consecutively is killer. By the time I got to the last superset I felt awful and had to talk myself through every set so I wouldn't puss out.

dammit.. a little late :/

i'd say aerobic needs to be in there at every stage, just the intensity of it is what changes. Slow relaxed runs of 30-45 minutes are great for the heart especially, so being able to do say ~30 minutes of relaxed running before lifting as a warmup, and not have it tax you, is a good marker IMHO. The question is really, how do you fit it in: do you do a separate session etc? I personally like getting some aerobic work in as a warmup: ~30 minutes of light relaxed running or jump rope prior to a lifting session, allows you to kind of kill two birds w/ 1 stone. I mean initially you'd start with 10-15 minutes, but ideally you'd want to be capable of 30-45 minutes and feel fine (or even better) when you start lifting. That's a good sign of overall fitness it seems. If doing 30 minutes of light running wrecks you, not good. Should have just as much strength in your lifts, from my experience at least.

Then as you start transitioning into anaerobic endurance/skill, you'll want to throw in some dedicated aerobic sessions 30-45 minutes of steady pace under lactic threshold.

annoyed that I replied to that Q so late.

7/17 technique work +bb volume

SS:
-Hang power cleans: 135 x ~30 (technique work)
-Push Press: 135 x5,5 155 x3F

SS:
-Hang power cleans: 135 x ~30 (mixed in some power position cleans and cleans from rack)
-Pullups: 7,7,8,7 (easier w/ crossed legs)


60-90s rests for stuff below:

Decline situps:
BW x 25,15,12,15+3

Behind the head OHP partial ROM:
85 x8
95 x8,8,7,6

SS:
-ab wheel: 8,8,7,7
-reverse ab wheel: 6,4,4,5

Lat Pulldowns: 60 4x8

SS:
-crunches 4x25
-russian twists 4x25s

Had an isometric workout planned tonight but gonna bail so I can test run the brace tomorrow. Kinda tired too. Feel kind of like a sellout doing bodybuilding, it's not going to carryover to sport at all. Maybe just stick to upper strength maintenance and do some bb work for back+hip flexors. 

nah BB can be great. as long as you put the other pieces together, skill/speed/power, no problem with BB.. BB may or may not be optimal - debatable, but it's definitely useful. The lower body responds especially well to BB style training - for example, high rep squatting (MEBM) is an old BB technique that seems to be underutilized in performance training. Here we are doing all of these advanced things, but then moderate load squatting until you basically pass out and die or 10x10 sets ended up being my favorite method for improving leg/hip strength related to jumping. lmao.



how's that brace working?

Bodyweight: 84.5
Activity:
Misc:

Training today. Will try squatting heavy, failing that, 5x5x107.5kg paused shud do.

---

BS 2x125, 2x137.5,
Paused BS 2x5x107.5(PR?), 3x107.5(done, injury)

Notes:
And the run is over, my back broke today, im prob out for a while. we'll see how it goes but it seems bad.

damn wtf?

you've posted similar things before .. and seemed to heal up quick. hoping that's the case here.. but posts like this are always worrisome.

:/

19-07-17

Barbell Complex

Wide Grip Pullups
BW x 8, 8

OHP
Bar x 6
30 x 3
40 x 2
47.5 x 5
52.5 x 3
60 x 3 [+2.kg, = reps... FUCK YES! Huge/lifetime PR] 
57.5 x 3
52.5 x 3
50 x 5
47.5 x 5
45 x 5
40 x 10

Incline Bench
40 x 6
50 x 6
60 x 3, 5, 7, 4, 6, 7

Chest Supported Row
45 x 10 [i actually quite dislike this tbh]

SS1A Dips
BW x 14, 12, 11, 10

SS1B Narrow+Neutral Grip Lat Pulldowns
59 x 10, 9
52 x 11, 10

1.5 Style Lateral Raise
7 x 8, 8, 8, 7

Lateral Raise Drop Set
8->6->4 x 13-12-11, 12-10-10 [my word this was painful]

Facepulls
12.5 x 18, 17, 16
10.2 x 16, 16, 16

Hammer Curls
14 x 15, 13, 11

Machine Preacher Curl
27 x 11, 10, 9

Bayesian Cable Curl
5.7 x 10
3.4 x 15, 15, 13

Flye->Press->Hold
12 x 10, 9
8 x 15

Rear Delt Flyes Burnout
8->4->2 x lots-lots-lots, lots-lots-lots

Notes

Didn't sleep well last night so I went against my usual principles and took ~200mg of caffeine since this is my last workout for about a week. Fucking overjoyed with that OHP top set. I was really not expecting to get more than 2 reps.

Also pleased that my chin "baseline" not too hard but not too easy set is at 8 reps now. Progressing well there.

Chucked in a ton of random volume. I will probably be rather sore tomorrow (my legs are dead today from yesterday).

oo 

So I've been working consistently for just under 5 months now, so perhaps it's time to take stock of progress.

Starting Stats
BW - 76kg
Squat - 70kg x 4
Front Squat - 50kg x 5
Deadlift - 90kg x 2
Bench - 60kg x 1
OHP - 30kg x 8
Chins - BW x 5

Current Stats
BW - 84kg
Squat - 112.5kg x 3 [done 13-06-17]
Front Squat - 97.5kg x 3
Deadlift - 130kg x 4 [done at RPE~8 most recently]
Bench - 87.5kg x 4
OHP - 57.5kg x 3
Chins - +15kg x 4

So that's 8kg gained in 5 months. Some amount of that is likely due to creatine. I'll measure my waist in the morning, too, to see if that's changed much. https://www.strongerbyscience.com/realistic-training-goals/ suggests 3kg of lean mass in one's first three months as an average: "a “normal” range [for beginners] from .5kg/1lb per month to 2kg/4lbs per month." So I've probably hit the middle of that pretty well, which is pleasing.

Lifts are all near the best they've ever been. I checked back through old logs and my OHP PR is 60kgx1, which I should definitely be able to match or beat. I never repped 100kg on bench, so I reckon I'm at my peak there too. Squats less good, but lower body stuff has been impaired by occasional lower back pain. However, I'm happy with how I'm managing that and expect I will be at lifetime PR levels for that in the near future. I think my FS best was around 110x3, which I'll be at pretty soon.

According to symmetricstrength.com I'm at intermediate ("the lifter has been consistently training, likely for at least a year") on everything and all my lifts are fairly well in line with each other.

I would love to get to "proficient" by the end of the year.

Went through a lot of stress in this period with a horrendously intense final term of university where I had to take 24 hours of exams + job searching and whatnot, so all things considered I think this progress is pretty good going. Mental state-wise I'm having a really great time training and looking forward to sticking with it.

I'm going on a 10ish day holiday soon, retuning early August. I'll be training with a good buddy a few times during that span, maybe trying out maxes on some of the upper body lifts. After I return I think I'll commit to a cut. I'm not substantially fluffier than when I started working out again, but I'm now at a decent level muscularity and strength and think I could feel a lot better getting down to 75-78kg. I've never successfully got particularly lean in the past, but I've grown up rather a lot since previous training periods and the fact that I am a decent cook nowadays will make life a lot easier. I'm actually quite excited to try this out. If I cut at about .75kg/week then it should be about a 10 week cut. I think doing it now makes sense, because I'm probably still at the point where I can cut moderately aggressively and still make decent progress on gym lifts.

Anyway, glad to be back here and back in the gym. 

yup that's some good progress. you basically know what to do now.. you just seem much more confident with your training this go-round.

What made you stop training before? start uni & those responsibilities for the most part correct? Seems like you're really enjoying training & also realized how much you missed it. Just need to be careful when you start a new/big job, it's easy for training to slip when you're confronted with a whole new set of stressors + that "ego to perform" (work addiction).

As for cutting, that's always a debate. You've found a good rhythm.. One of the hardest things in training, is finding a good rhythm and then riding it out for as long as possible. Either we never find a good rhythm, or we find it and get bored or convince ourselves we need to switch it up. It's almost as if our subconscious is trying to short-circuit our progress in order sabotage our gains & make us quit training so we can go back to lying on the couch. Some of my biggest mistakes in training were finally finding a rhythm but then changing things up way too soon.

That's more related to switching things up drastically though, not cleaning up your diet slightly, eating a little lighter, and staying on basically the same routine. Seems like most people start cutting, their brain starts scrambling, and their routine eventually switches up dramatically.. just becomes a mess.

pC!

07/19/2017

finally back under 160 it seems.. 158 the last few days. eating like a mouse but feel good.

right big toe callus (on the bottom left) is back - from the walking/running i imagine .. had to file it down. this thing sucks. annoying how the body can do something to protect something else, but cause all kinds of pain/issues. not sure why it's callusing up.

might go for a really long walk/read/run today.. been looking to push past 3 hours..... could be the day.

watched 3/4 of the way GHOST IN A SHELL 2017

fell asleep though, great visuals, not sure about the plot though lol

this got me lol'n:

In the near future, Major Motoko Kusanagi (Scarlett Johansson)

has ok reviews. i'll watch it at some point. I never watched the anime/original stuff, but I heard it was great.

where there's smoke, there is generally fire.

obviously i have no proof beyond what's in the public record. just seems overwhelmingly likely that he's doped, given all the smoke around oregon project, most prominently from the propublica report a couple years ago.

ya but, do these people just keep doping? i mean, you have everyone suspecting you, and you continue to dope? I don't really understand it. If I was doping with so many eyes on me, I imagine i'd be paranoid as fuck about getting caught.. sounds so stressful.

The thing I don't get about Mo, is he's winning double gold's and not dropping ELITE (Bekele-level) numbers. I mean his 5k in Rio was 13:03, psychotic for most but still seems so beatable. Centrowitz wins gold in like, one of the slowest 1500m finals in a long time. And Rupp gets bronze in the marathon, with an "ok" time.

Nice list of 5k times:

http://www.alltime-athletics.com/m_5000ok.htm

For outdoor, Mo's best is 64th.

10k:

http://www.alltime-athletics.com/m_10kok.htm

28th is Mo's best


Marathon

http://www.alltime-athletics.com/mmaraok.htm



So if he's doping, what's going on with everyone else? He's always seemed beatable to me but these guys know running way more than I do, so maybe he just knows how to deploy a winning strategy.

As far as those lists go, Bekele & Gebrselassie are absolute god's.. IMHO, Bekele has to be the greatest runner of all time, 5k/10k record and a previous Marathon record. insanity.

insanity. insanity.



anyway back to me.. i dno. I doubted Lance was doping though, so I have a horrible dopedar. I guess I give people the benefit of the doubt until proven otherwise, and so that I can just imagine they are clean, because once they aren't clean, I lose pretty much all respect - very fast. It's fine to dope/roid/PED recreationally if you're just a psycho, but not if you're competing in drug tested/clean comps. That's just pure garbage.

farah's on the sauce.

why do you say that?

i posted an article about some recent leaks from a hack which showed he was under suspicion by someone at IAAF but was cleared or something. he hasn't failed any tests. training with Salazar is suspect but, that's also the Nike Oregon project which has a ton of elite athletes. He adamantly denies it whenever he's asked/pressed.

not sure. hope not.