Adarq.org

09/27/2015

soreness: hamstrings, biceps


Session: crazy light GPP

45 min of:
- ssbar deep squat (10-20 reps)
- barbell overhead press (15-20 reps)
- barbell behind the neck overhead press (15 reps)
- barbell curl (10-15 reps)
- barbell reverse curl (10-15 reps)
- bent barbell row (15-20 reps)

lots of breaks, due to lactic acid overdose.. feel so good ~1 hour after.


Food 1:
- flax oil
- 2 yogurts

Food 2:
- yogurt
- tomato bisque soup
- soy milk
- pb sandwich

Session: tennis
- 2 hours tennis
- hit good

Food 3:
- watermelon
- soy milk
- banana
- yogurt

09/29/2015

tennis:
- 2 hours



09/30/2015

bw = 173
aches/injuries = right hand + pinky

rest

had an epic salad.. i'm trying to get back on "a huge salad per day".. i want to sleep early, wakeup, do some tennis, and eat another epic salad.

10/3/2015

bw = 173
soreness = shoulders/forearms somewhat
aches/injuries = right hand

Session: lift & shadow tennis

S1: neutral grip pullups or chinups
- BW @ 3 x ~7

S1: ssbar deep squat:
- 165 lb. @ 3 x 10
- felt good

S1: tennis form stuff


still want to squat pretty much daily.. just had lots of soreness last week, but that was from RDL's. rdl's always wreck me. So RDL's messed up my lower body lifting last week. I need to eventually perform rdl's (light) near-daily too for more bionic hamstrings.

pc

Yes, i love that mental aspect of MEBM. Around rep 12 you change realm, lol.

What is your view on MEBM partials? Like using them for MEBM-ing the CNS, i am and will always be too weak to do that with deep squats ( my 20RM PR is 145 or sth ) but i reckon i can do 225x20 half.

Yes, i love that mental aspect of MEBM. Around rep 12 you change realm, lol.

ya, brings the wolf out ;f

What is your view on MEBM partials? Like using them for MEBM-ing the CNS, i am and will always be too weak to do that with deep squats ( my 20RM PR is 145 or sth ) but i reckon i can do 225x20 half.

ya partials would definitely be effective, you're just going to be taxing the various muscle groups differently, ie, how they contribute along the strength curve for that movement. you may also get more contribution from the secondary movers, ie, you may get more glute/hamstring recruitment doing MEBM half squats because your body is struggling to fire every last motor unit to get that weight up, as everything is fatiguing like crazy in the prime movers (quads). so that'd be a nice benefit.

i mebm'd half squats so.. pretty much stimulated everything from my feet up through calfs/hams/glutes/quads/erectors/lungs etc.

pc!

10/06/2015

bw = 175
aches/injuries = right hand
soreness = forearms

Session 1:

tennis: 2 hours
- decent


Session 2:

jog & sprint:
- 3.4 mi
- wanted to do 7 mi but havn't done this in a while, wrecked.. felt good though

neutral grip pullups:
- BW @ 10

parallel bar dips:
- BW @ 8

chinups:
- BW @ 8

ssbar deep squat:
- 165 lb. @ 10
- legs dead

single leg squat:
- BW @ L=5, R=5
- felt strong


right now legs/shoulders feel sore.

pc

For the pistols are you sitting on a box or something or legit full 1 legged squats?  it's always been my dream to do just 1 pistol lol

nah it's not a traditional single leg squat.. i forget the name for it, vag once pointed it out. my bad, it's more like skier squat.

i could probably do some pistols with my heel elevated, but, looong ago, had a bad experience with them.. patella got all jacked up.

i imagine if you just stay consistent with them you'll get it.. i remember starting with the 'rolling variation' and then working my way down.

pC!