Adarq.org

Are you trying to put on size now?  Seems like you're eating way more than you were before.

high rep nation day.


12/29/2016

Bio: Morning

last night's sleep: 8 hours
last night fell asleep: ~4 AM
wakeup = 12 PM
bw = 156 lb.
- 
morning resting heart rate = didn't measure
soreness = quads slightly, adductors moderately, hamstrings slightly, left calf slightly (i think this is more to do with those heavy calf raises two days prior, tightened my calf up - need to stay light)
aches = right hip flexor slightly
injuries = 2 toenails black, left shoulder slightly
quad stretches throughout the day = ok amount
standing desk (when on computer): no
feel = tired
water = alot
mosquito bites: 0



Food

12 PM

- big bowl of cereal + 2% milk + honey
- 2 x banana
- green tea



Food

4 PM

- smoothie + whey protein at whole foods
- pepperoni + olive pizza

great meal



Session: Evening

5:15 PM

bent y-t-w's: 15 each

barbell half squat:
- semi-wide stance
- 45 lb. x 30
- 135 lb. @ 3 x 10 (warmup)
- 135 lb. x 60
-- rep breakdown (breathing/regather between reps->): 30, 5, 5, 5, 4, 1, 5, 5
-- mostly fast reps early on so not complete extension on the way up, kinda like nfl combine style: after the initial burst then every rep is extended.
-- arms dead at the end

funny, wasn't sweating before.. sweating alot after

neutral grip pullups: BW x 8

barbell half squat partial mini's at the bottom:
- 135 lb. x 60
- very small little reps at the bottom of the half squat, feet close together

barbell rdl:
- 45 lb. x 20
- 95 lb. x 10 (warmup)
- 95 lb. x 30

standing barbell overhead press:
- 45 lb. x 25

standing barbell curl:
- 45 lb. x 25

barbell calf raises: toes elevated
- 45 lb. x 60

standing single arm db overhead press:
- 30 lb. @ L=15, R=25

single arm db curl:
- 30 lb. @ L=12, R=12

CoC filed down trainer crush:
- 4 each hand
- a few full closes with right hand
- a few almost closes with left hand
- progress

HRN is making a comeback... 135 lb. x 100 will be dope. Next session i'll probably go back to 10 x 20 etc .. but i'd like to also mix in RDL + calf raises.
- half squat: 5-10 x 20+
- rdl: 5-10 x 20+
- calf raises: 5 x 50+
- something like that? I got to figure out how to get my "fix" in and still get some variety in. Something like this would be fun also:
- half squat: 5-10 x 20+
- barbell curl: 5-10 x F
- standing barbell overhead press: 5-10 x F

SWOLE AF!@!)$!@($)!@$(

 



Food

6:30 PM

- 2 x 2% milk
- 2 x banana



Food

9 PM

- 6 x eggs + 2 english muffins
- propel
- blue corn chips + fresh hot salsa



Food

11 PM

- vegan fudge brownie
- 2% milk



Food

3:30 AM

- ensure




3 AM: bit my fingernails so bad, fml.

i think i've asked you before, but what do you think about trap bars? especially with the high handles i think you could do what you're doing with the pin squats, just better cause you don't have that huge stress on your spine

i remember answering .. lol!

yeah I love the trap bar. If I had one I would use it. I prefer it over deadlift and the high handles help lots of people - better starting position.

As for huge stress on the spine, it's not that huge, especially at the weight i'm lifting. Oh, if you were referring to the video I posted (225 x 45 off pins), ya that wasn't a large stress either. 225 was very easy to handle at that point, felt like 135 feels now. hehe.

fwiw, i've seen people bounce with trap bars, that actually seems fairly dangerous.

pc!

I have a trap bar and I like it for the most part.  It is weird trying to find your position at first but once you do its easier to lift more weight.  BB deads still felt a bit more normal to me than trap bar deads, thats why I mainly used the trap bar for a type of farmers walk and shrugs.  There is a fairly cheap one on amazon that will fit about 450lbs.

Adarq, if you're drinking more milk, you need the magnetic cookie dunker


Also, sets of 20 or so like what I was doing seems to be pretty good for getting lean, I know thats what Stan Efferding does( I don't think hes on the juice anymore or even cutting roids)

I'd be down once i get more into lifting and used to the stress, obviously the 23-17-10 was too much for my lower back today so i need more conditioning lol  I pretty much would do any exercise high rep except for any that requires bending over such as a deadlift or bent over rows.  During my crossfit days I did a 100 rep deadlift for time with 185 i think and I had migraines for a week after.  The 100 rep OH press with 135 was fun AF though along with GVT on squats and bench.  It would probably benefit me a lot to get into the #highrepnation for the academy.

#highrepnation... I got a pretty sick shoulder pump from doing sets of 10 on the overhead press today. I can just imagine how 20-30 reps or more would feel. Maybe I'll try some MEBM squats. GVT (10x10) just seems too.much volume to work with heavy enough weights to increase strength. Or how was your experience with it?

I might give 10x10 a try for a few weeks but then I would have to dial my olympic lifting way down during that time frame and I'm not sure if that's worth it. I'll definitely spice it up with a 20rep squat finisher here or there

I'd build up to 10x10, first time I did it i had extremely sore legs for over a week a I was pretty conditioned with basketball, track and lifting.

yup, i still think building up via 5x10 and occasional 20's will prepare you pretty good.

but def not going from 3-5x5 to 10x10 etc.. wrecked.