Adarq.org

BW: 74.9kg / 165.13lb (PR!)

Finally a whoosh on the scale. I don't think i'm visually any leaner though? But whatever, milestone achieved - sub 75kg! But i'm not celebrating because i'm still fat lol. So guess I need to get to around into the 73s before I stop being fat? No problem, i've never been more motivated than I am now because this contest will be great competition and I don't want to get embarrassed by younger, talented, faster more athletic guys.

Also for what it's worth, starting to get that quad tear drop effect happening again. Shows I'm on the right track in terms of leg training.

lol.. i'm so regreting over sharing now ..

lets change the subject matter



 

Training
FS 2x90, 1x100, 4x103.5, 5x98.5
BS 3x90, 1x100, 5x102.5, 5x97.5
OHP 4x55, 5x53.5, 5x52.5

WCU 3xBW, 3x82, 2x87, 1x92, 2x97, 3x92, 5x87, 5x85, 6x82, 6x79.5
TM 7kph, 20mins, 0inc

BW: 75.95kg / 167.44lb

FS notes:
Yes this is some quad dominant squatting. But form wasn't perfect today. I wasn't strong, didn't have the endurance to eek out heavy reps. Still 4 reps is ok, i'll get the 5 rep PR next time for sure. Very deep reps though.

BS notes:
Scary shit grinders today.. godaaaamn nuts icon...

OHP notes:
New cues im trying, slight knee bend thruout the lift. Flex calves and glutes/quads to give a stable base. Felt good.

Conditioning notes:
Had the bright idea to break in my new bball shoes by running on the TM. Kinda worked, they got more comfy as time went on. Hopefully I can play in them this wknd.

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Had a break for dinner, will do weighted chins and TM running later before bed.

Good on you for getting back into ball. Was one of the best things I did motivation wise for trianing.

This is so true. I'm more focused now that there is a stake to it. Not just lifting to impress guys on the internet (thanks guy from Jersey Shore) but to be more competitive on the court.

The only problem I have is timing the workouts. I find training legs the day before playing leaves me flat and the day after I fear the weights will suffer. Am thinking of training the day of playing and see how it goes.

Million dollar question right there and very timely. I've always ran into this problem myself. I mirror your observations but lifting the day after game time meant having very sore knees which meant lifting was a bad idea. Lifting on the same day as games meant tired legs. Think the balance might be something like legs in the AM, games in the PM - giving a bit of spacing there?

So i might go join my old rec teammates tonight .. they have a late game, just to get some match fitness now that i'm going to be putting together a proper team it's imperative that I get back match fitness asap, esp if I will demand high level of dedication from my team mates. Exciting stuff.

dont read below if you dont want to be exposed to oversharing info..
Also not to be that guy on the net who logs his bowel movements in a training journal - but i've been literally shitting all day - I woke up a solid 76kg in the morning (76.00kg) and i've just reweighed myself now in the evening and i'm 75.95kg!! Which means my morning bodyweight on Feb 1st might be sub 75kg. That would be so sick.

Training for basketball begins now. I've somehow managed to put together a team. Time to get in basketball shape asap. I will try to get sub 75kg for my ideal playing bodyweight but as far as chasing a sixpac that's not a priority right now. It sure would be nice. But it's not the main thing right now. Going to go shoot around and practice dribbling with my heavy ball.

updates.. lolzy pop.. i dislike playing basketball on the outdoor court because random ppl always want to shoot with you even though they've never played ball before. but today i ran into a homeless man who struck up a conversation, said he had cancer and was dying in 2 years (do they even even give prognosis that far out?). nice enough guy, and clearly intelligent but fuck man.. just wanted to shoot some hoops not listen to someones drunken sob stories. need to find a new bball court..

Rack pulls.

Interesting. Well i wouldn't mind growing my neck. Only wish the pulls had done something for my lower back but it's completely dom free! doh. Guess will have to find a way to work my back.

You think having longer legs to upper body ratio gives a person more of an advantage?  Also 6'5 person vs 5'8 person, both have the exact same proportions and genetics and body shape.  Both have equal amt of strength, but wouldn't the 6'5 person be able to jump higher because he has longer legs so more room to propel him up?

I think so - but taller guys have trouble with the powerlifts & olympic lifts. If you have long ass arms you can't do the olympic lifts well for example  which is bad for the typical basketball player. Powerlifts also don't favor longer limbs since the rom is greater. The other thing is for a taller guy to be a competitive lifter he has to weigh a LOT which means you're not going to be very athletic (our chris is the exception) even if strong. So I think for a taller guy you give up chasing big lifts since the excess weight is detrimental to athleticism. Shorter guys can be very strong and lean at a decent bodyweight that isn't too heavy (so say 170-180) while at the same time being light enough to be athletic. But a taller guy in that range isn't going to be very strong because there isn't much meat on him. So i think you have to look at the individual case - everyone is different. Someone like lance is a beast at 6'3" benching 400 while squatting 500 highbar at 220. Myself? I'm a huge fat ass at 200 so i'm never gonna approach the strength of someone like him because I just dont' have the muscle mass to be a good lifter for my frame and rom.

Training
FS 1x90, 1x100, 3x105, 2Fx107.5, 4Fx100
BS 3x90, 1x100, 4x102.5
BP 5x60, 5x70, 1x80, 5x67.5
Partial DL 3x100, 1x130, 0x150, 0x140, 0x130, 5x100
RVJx2, SVJx3
DIPZ BWx5, 8x89(+10kg, PR), 5x89, 8x89 (=PR)
HIIT sprints 10,13

FS notes:
Good news is i know how to fs with good technique now. Bad news is that for the last few months i've been cheating myself out of quad dominant front squatting. Good news is that I know better now and can fix that asap but might have to take a temporary hit on weight. Isn't that always the trade off? It sucks not even being able to do a double with 107.5kg! But I think this week has been bad for recovery and I might have got it on a better day, still 107.5x2 is nothing special even if I had got it.

For next week, don't worry about attempting 5x105, just go for the 1kg pr and attempt 103.5 or 104.5 kg, which ever is the PR weight. I think 103.5 is a 5 rep pr but i'll have to double check that. And then from here on, just add that 1kg (2x0.5kg), don't be greedy esp when I can progress consistently with 1kg jumps.

BS notes:
Really really tempted to switch focus to BS now - but i'd rather get to my short-term front squat goal first before changing up. BS is going great. Just keep form honest and add weight, nothing more to be said.

BP notes:
I'm really missing dbs. But not enough to go out and splash out on my own. Bother..

Partial DL:
I used the bottom most safety pin on my rack. It's a bit high though. Just below my knees, kind of a dead stop RDL, if it's still an RDL done without the stretch reflex? If my lower back is sore tomorrow then i'll stick with these rack pulls. Otherwise I might need to get a trap bar.

Jumps notes:
Landed 2 rvj dunks. couldn't land an svj one, think my legs were too tired.

Dips notes:
Used the playground equipment to do these. Not a fan. IF i was using a 20kg plate it would have been obstructed to the point where it wasn't possible to do them normally. So i need to arrange a way to do these at home too. but i'm loath to spend more money on gym stuff it's an empty black hole really.

Conditoning notes:
And finally the good news! I got my 2 conditioning sessions in for the week. Feels good man. Be consistent on these and i'll definitely lose that next inch of blubber! Believe!!!!!!

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So tired, want to sleep. Even too tired to physically hold my tooth brush.

Random (to you not to me) thoughts
Weighted vest :- I think as my bodyweight goes down, I should find a way to keep my training bodyweight at around 80kg. Why do you ask? Because while my athletic bodyweight might be say 72kg (or 159lb) - I don't really want my body to get lazy and used to being super light weight. Eventually I want to be a lean 80kg - so I think I should maintain an effective 80kg training bodyweight regardless of my current bodyweight thruout the cut. Atm it's not too bad (training bw ~ 77-79kg), but as I get lighter, i'll need to add artificial weight. Any ideas? Am thinking of a weighted vest.

Home made dips setup :- I've never tried it but i've heard if you use two barbells in a power rack you can do dips in them. But I only have one barbell. I wish I could weld, would be easy to rig up a dipping attachment for my power rack. Hmm.