Adarq.org

Week 88

Monday - 11/30/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
335 x 2
275 x 5

Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1
185 x 6

Romanian Deadlift
135 x 5
225 x 1
275 x 5

Incline DB Bench Press
65's x 10

Standing Calf Raise Machine
285 x 10

Haven't lifted since 17 days before this, so I took it easy. Didn't want to get so sore that I can't get be productive next workout (I learned this the hard way from coming back from short breaks).

The squat was a 3RM lol, down from 365 (edit: now I remember I only did 2 reps. wouldnt have gotten the 3rd). The bench was a 6RM, down from 225. I'll get it back quickly though. It's mostly CNS strength.

Also from now on I'm going to plan de-loads into my workouts. Every third week, for the first half of the week I may just work up to a top set on every exercise and that's it. One work set. I lift mon/tue/thu/fri so that should be good.

Damn i'm excited.

Haven't updated. I finished off the last week's Friday workout and it went well.

Took a week off after that. Been getting terrible sleep and stuff. Also lost motivation.

Shoulda lifted yesterday (monday) but i'll lift today. maybe full body, maybe not. idn. will get shit in gear next week. hopefully holidays and stuff dont cut into my lifting.

Week 85

Thursday - 11/12/15

-= Workout Log =-

SVJ
5 x 1                    >> 1min rests.

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Made the top warmup set a heavy triple. I realize adding some heavy benches should help.
135 x 5
185 x 3
225 x 3
195 x 8
195 x 6
195 x 4

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Wow this was unbearably difficult... didn't feel good going into it.
225 x 3                                >> Earlier in the day I was so psyched to go lift but once I got there, I was tired and the weights felt heavy.
275 x 1
315 x 1
365 x 3
315 x 6
315 x 6
315 x 4

Romanian Deadlifts
225 x 5                                            >> 2min rests.
275 x 1
315 x 5
315 x 3

Incline DB Bench Press
70's x 8                          >> 60sec rests.
70's x 5

Standing Calf Raise Machine
255 x 5                         >> 45sec rests.
330 x 15
330 x 15 PR
330 x 12 PR
 300 x 5 PR
  270 x 5 PR

I completed 3 x 6 at 35kg, which means I will move up to 37.5kg and struggle and not make 3 x 6, then I would have to go back, isn't this repetitive and how does one progress from this.

Um...

Can't I just do 37.5kg 3 sets of as much as I can do until when I reach 6 reps then progress to 40kg.

Yes!

You would still never know the exact vert you achieved because:
a) hangtime depends on knee-bend at ground contact.
b) hangtime-vert calculation is not that accurate, see this ancient thread where i studied it : http://www.adarq.org/strength-power-reactivity-speed-discussion/about-the-hangtime-based-vertical-jump-calculators/

However, even if we accept my study was right and you don't know the exact hangtime to vert formula, bigger hangtime means bigger vert. So if you get over the small error that the knee-bend causes ( assuming the knee bend will be more or less the same ) , if you also don't care if a jump was 33 or 36, hangtime is a very accurate progress tracker. Because you will track the 0.5'' improvement, you will just not know the exact base on which you improved.
2c.

100% true! I figure I would try to keep the same knee bend on the landings, and assume a margin of error. However, it may just be that the margin of error is big enough to the point where it's pointless to measure hangtime at all :/ what do you think? Could the margin be bigger than 2 inches?

I have to look for objects around the gym to reach up too. Maybe I can't measure their heights, but it's good for tracking progress at least.

Week 85

Monday - 11/09/15

-= Workout Log =-

SVJ
5 x 1                    >> 1min rests.

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> The warm ups felt veryyyy light. Surprised I couldn't beat my last session.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 8
195 x 6
195 x 4

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> Holy fuck this felt so much easier! 370x3 is on the horizon.
225 x 3                                >> I think I'll wait till I hit 3x8 on the back up sets before increasing the top set.
275 x 1                                >> Actually I'll probably get impatient and do it earlier...
315 x 1
365 x 3
315 x 6
315 x 6
315 x 4

Incline DB Bench Press
70's x 10                          >> 60sec rests.
70's x 5

Standing Calf Raise Machine
255 x 5                         >> 60sec rests.
330 x 15 PR
330 x 12 PR
 300 x 5 PR
  270 x 5 PR

Wish I had a vertec at my gym so that I could quantify the SVJs. I'd love to set it up like:

31"
33"
35" PR
34"
33"

That would be cool. Or maybe I can record them on my phone and count the frames. My iPhone 6s can record 720p at 240fps, and 1080p at 60fps. It would be a pain in the ass to load up at home and count every time though. Wish I could just find an app (or jailbreak tweak) where I can put a start and end time in a video, and it will tell me how many frames lapse in between. Actually, i may request this on /r/jailbreak.

Squats felt wayyy easier than usual. I'm not sure if I'm just rested lately, or if it was the SVJs beforehand that helped me. The bench felt much lighter as well, yet when it got to the work sets I didn't do any better.

I'm pretty damn sure I've squatted 375x3 at some time in the past, but I can't find it in my log. I physically remember being under the bar and going all out, and I remember the guy who was watching/spotting me. Guess my official PR is 370x3.

Week 84

Thursday - 11/05/15

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> This felt a lot easier!
135 x 5
185 x 3
225 x 1
195 x 10
195 x 8
195 x 6
195 x 5

ATG Squat
135 x 8                                >> 2min rests.
185 x 5                                >> 365x3 wasn't that bad! Woohoo!
225 x 3                                >> 360x3 put me at a 405lb max that time I recorded it... so this is nice
275 x 1                                >> Pretty sure I've done 375x3 once though.
315 x 1
365 x 3
315 x 5
315 x 5
315 x 3

Incline DB Bench Press
70's x 11              >> 60sec rests.
70's x 5

Standing Calf Raise Machine
255 x 5
315 x 15 PR
315 x 12 PR
315 x 10 PR

Fucking hate deadlifting at my gym. It's such a pain in the ass to set up. And the plates all lean to one side. I also dread back extensions.

I think I'm just going to start doing RDL's from now on. 3x8 should suffice

Otherwise, awesome workout! I skipped my last workout (upperbody plus abs) and rested up, and I came back pretty strong today. Really happy about my squat. Can't wait to get to 385x3... that will definitely put me at a 40" running vert.




It's also time to start adding in SVJ's to my warm ups. Anyone have any idea how I should structure it? My ideas:

Mon - Squat/RDL/Calf Raise
Tue - upper body + abs
Wed - off
Thu - Squat/RDL/Calf Raise
Fri - upper body + abs
Sat - off
Sun - off

I'm thinking on monday before squats I can do like 5x1 max effort SVJ, rest up 10 min, then start my leg workout. Then I can do a shit ton of SVJ's on Friday. Yeah it's a day after  squatting, but I can go all out with like 10x3 jumps and not let it affect my workout.

Ideas?