Adarq.org

BW: 88.5kg
Activity: 10.3
Misc: n/a
Diet Compliance: 39/39(PR)
Mobility: T
Skill work: F

Getting leaner. Training recovery lower & maintenance upper tonight.

---

Recovery BS 6x117.5(+2.5kg, good), 6x120(+5kg; ok)
Maintenance Semi Paused BP 5x88.5
Maintenance Dips 15xBW(92; maybe 14, idk)

Hey KF thanks for clearing up the breathing. Worked a treat, game changer even. Honestly there's now only two people i listen to when it comes to squatting - yourself and clarence. I got distracted a little watching Omar usaf (he's a good bro but only got form ADHD from listening to him on squatting - had to unsub to stay focused). With clarence the main thing i take away from him is treating warmups with respect, trying to make every rep consistent and how hard he works on his sets of 5 to fight through them. Guy kills himself every rep and then comes back for set after set. Sometiems takes 15-20mins between them. I had to learn that grind from him. Big reason ive been able to do these marathon 20 sets of 5 every week and keep progressing the weight.

I have another question now though. Hit 160kg today at 89.1kg after a 155kg single; cant remember how it felt in terms of difficulty but it doesn't look like a 1rm - think rep speed was good?). I really want a 180kg single at 90kg bw. Should i continue to allow my bw drift towards 91kg and hope to hit 180kg along the way then  cut down to get a 2xbw ratio? Or shud i try to stay around 87.5kg and aim for a 175kg squat and i can tackle 180kg after that? I feel like it's two wildy different ways to go and i coudl use some advice on how you'd approach it yourself.

BW: 89.7kg
Activity: 10+
Misc: R knee niggles
Diet Compliance: 36/36(PR)
Mobility: T
Skill work: T

Rest but will put up some jumpshots in the PM with a friend

---

my dumb ass ended up playing pickup for a coupla hours on concrete. i have to squat heavy tmr. good job. ha ha

BW: 89.5kg
Activity: 11
Misc: Erectors pretty beat (ha)
Diet Compliance: 34/34(PR)
Mobility: T
Skill work: T

Rest. But see below post.

BW: 89.3kg
Activity: 7.7
Misc: n/a
Diet Compliance: 32/32(PR)
Mobility: T
Skill work: F

Legit rest today; last high volume day tmr.

Quote from: maxent on November 05, 2017, 09:06:43 am

Quote from: Mutumbo000 on November 05, 2017, 06:19:35 am

Bad luck about the 160 (352lbs) failing but congrats on the 152.5x3 PR. Honestly if you were fresh and didn't hit the 152.5x3 prior to attempting 160 I believe you would have got 160 easily. Theoretically with a 152.5x3 your 1RM for the squat should be around 167.5 or even 170 on a good day.  The way I calculated that is most people's 3RM for a bench, squat or deadlift usually equates to a 1RM of 3RM +10%.

thanks mate! i kinda only wanted teh 160kg if it was  submax, you know? like if it was a true 1rm, i dont want it b/c i know it would have been ugly af and it wud have wrecked my recovery for the rest of the week, which would disrupt my usual squat program. So i wasn't really looking for a make at that price. I did an ugly af 157.5kg (as in it was up on my insta for a few minutes before i decided it was too shameful lol) back when my volume worksets were (i think) 122.5kg for 5s. So i know i can always get an ugly PR around 160kg but i want something im proud of .. if i get an ugly 1rm max and im ashamed of it then i can't expect anyone else to care either if the person who cares the most doesn't even care for it. I have a lot of work to do. My dream, maybe not realistic is to hit 180kg this summer while making it a 2xbw milestone. I dont know if that's in the cards THIS summer but i will try my best to get volume worksets around 150kg to give myself a fighting chance..

Loving your success lately and this is an awesome attitude to have. I think you're like me and ugly reps have sent you in the wrong direction in the past.

Yup! I just reviewed the video of the fail and i was pretty relaxed during the rep even during the bail, i just wasn't going to force it that day b/c on the back of my mind was i can't mess myself up too much when i have to do 10x5x140kg in a couple of days time. When i compare it to the 3x152.5kg i was really aggressive on those b/c that was programmed PR for the day. 160kg was just an after thought cos i didnt think i could get a 5x147.5kg PR with how i felt. The right move would have been go for 4x147.5kg instead of the 0x160kg though. I find squat mornings are bad for recovery, it used to take me over a week to recover from a dirty goodmorning rep but these days i can do better than that but i'd rather not make my program a lot harder than it needs to be. In that vein ive been eating more carbs, esp before bed b/c i know better sleep gives better recovery and carbs are my friend. Not like im eating tons of carbs now but adding a banana to my whey/berry smoothie and an extra piece of bread to an already baseline intake goes a long way.

BW: 88.9kg
Activity: 7.6
Misc: erectors
Diet Compliance: 30/30(PR)
Mobility: T
Skill work: T

Rest but will be actively trying to recover and getting around 8 activity.