Adarq.org

04/26/2017

9 AM

- dead hang pullups: BW x 10
- full dips: BW x 16
-- nice
- calf raises: BW x 50
- SL squat variation: BW x 35


6 PM

- ng pullups: BW x 12
- full dips: BW x 10 (shoulders)
- calf raises: BW x 50
- SL squat variation: BW x 25




04/28/2017

10 AM

- dead hang NG pulllups: BW x 10
- full dips: BW x 20
-- PR
- calf raises: BW x 50
- SL squat variation: BW x 25




04/29/2017

#1 12 PM

ng pullups/dips/SL squat/calf raises (x 25)

#2 4 PM

chinups/dips/SL squat/calf raises (x 25)

#3 5 PM

pullups/dips/SL squat/calf raises (x 25)


#4 8 PM

pullups: BW x 13
dips: BW x 16



04/30/2017

12 PM

ng pullups: BW x 13
full dips: BW x 22 :PR:
SL squat: BW x 30
calf raise: BW x 25


2:30 PM

pullups: BW x 12
full dips: BW x 17
SL squat (deeper): BW x 20
calf raises: BW x 25


6:30 PM

ng pullups: BW x 13
full dips: BW x 13 + hold at the top
SL squat: BW x 30
calf raises: BW x 70




04/31/2017

12 PM

dead hang ng pullups: BW x 10
dips: BW x 16
SL squat variation: BW x 20
calf raises: BW x 50

3 PM

dead hang wide grip pullups: BW x 8
dip hold at the bottom: BW x until near failure
- felt good
SL squat variation: BW x 20
calf raises: BW x 50





some interesting lifetime dip PR's in there.. one on the day, prior to my mom dying.. and another big one 2 days later.

it's also odd that, my shoulder sometimes just hurts & prevents me from doing much at all with dips, I stop immediately.. then, later on or the next day, boom -> dips feel amazing. Fighting through any of that pain would be a bad idea, so.. AELS.

pc!

What are your thoughts on BW, low volume, high frequency? Definitely seems efficient and you could potentially sneak one of those sessions in waiting in line at the grocery store or something lol. Have you heard of people doing this type of training successfully and what other benefits do you think you could get?

funny you say that.. that's been something i'm beginning to experiment with. I think it could potentially give you some nice gains & "daily potentiation" but not like lifting would provide, it's definitely not a viable substitute. However, for people who don't want to lift (like me basically), I think it could definitely provide enough of a base to improve my running/jumping numbers, than if I trained without it.

Not sure if i'd go the grocery store route.......... lmao! I did a few days of "calf raises" whenever, and it helped wreck the bottom of my right big toe pretty bad. Honestly it feels like I have some nerve damage in there, makes no sense. Rest has helped, but I think if I had just done what i'm doing now, a few bodyweight exercises every X hours in a small session, instead of just doing calf raises all day long, i'd have been fine.

Nope I haven't heard of people doing BW training @ high frequency, I mean i'm sure tons of people do it.. They just don't consider the idea of "high frequency". Most BW people do a variety of exercises targeting most of the body, every day. So in that sense, they are already performing a high frequency routine.. The next level would be multiple sessions per day, whilst trying not to burn yourself out in either session -> so the high frequency + low overall volume approach.

Also in terms of BW training, i'm guessing we're talking about low volume in terms of not performing several sets to failure etc.. If we're talking about 1-2 sets to failure, that should be ok.. preferably 1 set IMHO. But once you start dipping into 3 sets per movement and stuff like that, it's becoming a real session with alot of residual fatigue.

So yeah I think it's possible to make some decent gains this way.. Strength gains for sure, to a certain point unless you add resistance or find more intense variations of a movement. Eventually it becomes hard to provide extra resistance/intensity, but the potentiation aspect should always be at least somewhat powerful & enough to stimulate more MU recruitment during an explosive session.

I imagine performing several sessions per day, for ~3-5 days, while also performing some form of running/sprinting/jumping, then taking a day off, then performing maximally, would be a solid formula -> similar to lifting.

my thoughts!

pc!

can't believe they (MIL) didn't get the ball to Jason Terry at the end.. that's the guy you want trying to nail the game tying 3 from half court.. instead he hesitated and threw it away. Was hoping to see MIL get that win.

i'd love to see UTA get passed LAC .. "tired of" LAC. Chris Paul's recent response to such a stupid question was great though.

April has gotten really jacked up. Here are some workouts (some multiple times per day) .. no running/jumping/walking unfortunately:

04/19/2017

9:30 AM:
- ng pullups: BW x 13
- full dips: BW x 13
- calf raises: BW x 20
- SL squat variation: BW x 20



04/20/2017

8 AM

- dead hang ng pullups: BW x 10
- full dips: BW x 13
- calf raises: BW x 30
- SL squat variation: BW x 20

12 PM

- dead hang ng chinups: BW x 10
- full dips: BW x 13
- calf raises: BW x 30
- SL squat variation: BW x 20



04/21/2017

2 PM

- ng pullups: BW x 13
- full dips: BW x 13
- SL squat variation: BW x 30
- calf raises: BW x 80



04/22/2017

10 AM

- dead hang pullups: BW x 9
- full dips: BW x 7 (right shoulder started hurting)
- calve raises: BW x 50
- SL squat variation: BW x 20


2 PM

- dead hang ng pullups: BW x 10
- full dips: BW x 13
- calf raises: BW x 50
- SL squat variation: BW x 20

7 PM

- dead hang chinups: BW x 9
- full dips: BW x 13
- SL squat variation: BW x 15
- calf raises (partials at the top): BW x 60


04/23/2017

9:30 AM

- dead hang ng pullups: BW x 10
-- great set
- full dips: BW x 11
-- right shoulder bugging
- SL squat variation: BW x 25
- calf raises: BW x 50

7 PM

- dead hang ng pullups: BW x 11
-- great set
- full dips: BW x 17
-- nice!!
- SL squat variation, 5sec pause at the bottom: BW x 15
- calf raises, 3sec pause at the top: BW x 20



04/24/2017

10 AM

...


6 PM

...


04/25/2017

9 AM

- chinups, partials at the top: BW x 20
- dips, partials at the top: BW x 70
- calf raises: BW x 50
- SL squat variation: BW x 20


6:30 PM

- dead hang ng pullups: BW x 9
- full dips: BW x 18 
-- nice!!
- SL squat variation: BW x 25
- calf raises: BW x 50




04/26/2017

9 AM

- dead hang pullups: BW x 10
- full dips: BW x 16
-- nice
- calf raises: BW x 50
- SL squat variation: BW x 35


6 PM

- ng pullups: BW x 12
- full dips: BW x 10 (shoulders)
- calf raises: BW x 50
- SL squat variation: BW x 25

RIP CHI.

agree on dwade pg.

nasty

<a href="http://www.youtube.com/watch?v=M0kzcWTS50I" target="_blank">http://www.youtube.com/watch?v=M0kzcWTS50I</a>

Shawn Porter is probably the classiest interview, especially post-fight, that you will ever see. It's funny how he can go from headbutting psycho pitbull, to nicest guy in the world.

Porter is good for sure, but man he's hard to watch.. That mauling style isn't pretty.

All that head butting

Reminds me of Bradley Jr.. as much as I love Bradley, too many head butts.. Porter & Bradley make for very dirty/ugly fights. Their opponent should have the option to wear head gear.