Author Topic: ADARQ's journal (Read 2589263 times)

adarqui · « **Reply #4980 on:** November 10, 2012, 12:18:59 am »

nice workout considering my fatigue, pr'd db ohp.

11/09/2012

bw = ?
soreness = null
aches/injuries = null
fatigue = high

SESSION:

S1: Neutral grip pullups: BW @ 4 x F (~8-10 each set)
S1: single arm DB overhead press: 50 lb @ (R=22, L=13), (R=23, L=12), ... forgot, (R=forgot, L=15)

nice.

adarqui · « **Reply #4981 on:** November 10, 2012, 05:12:59 pm »

really quick workout, it was decent tho

11/10/2012

bw = 187 (nice)
soreness = chest/shoulders
aches/injuries = null
fatigue = high

1: single arm DB bench: 70 lb @ (R=16,L=12), 80 lb @ (R=8,L=5)

S2: ssbar squat: 165 x 10, 215 x 10
S2: single arm db row: 100 lb @ 8

3: single arm db curl: 40 lb @ 8

really tired... glad i was able to hit those numbers.. might rest tomorrow.

peAcE!$!@

adarqui · « **Reply #4982 on:** November 10, 2012, 11:10:23 pm »

man im killing tons of steak/chicken/roast beef right now at work..

HUGE protein.

seifullaah73 · « **Reply #4983 on:** November 12, 2012, 12:15:51 pm »

I though the 20 repper for 75% of rm wasn't that tough until i found i was not going fully parallel.

So what do you suggest i do, should i do start back at the beginning but with more depth, or; since i tried to go more deeper than i usually did it was quite a struggle, was not stuck in between, got up, which was about parallel but my hip crease didn't line with my knees so that was maybe a failure, should i stick at the same weight but focus on deepness? or the idea i was thinking of doing is do a progressive set where each set i start from light and go as deep as i should and each set increase weight until i get to my weight and i must hit at least 6 reps if i don't reach my reps stick with that weight for next workout and try to get the reps and increase weight.

also is it considered parallel when you feel a stretch on your hip flexors and you see that your gluteus goes below your knees?

you can check out my journal where i have made a detailed description of my situation.

peace

adarqui · « **Reply #4984 on:** November 13, 2012, 04:45:02 am »

Quote from: seifullaah73 on November 12, 2012, 12:15:51 pm

I though the 20 repper for 75% of rm wasn't that tough until i found i was not going fully parallel.

So what do you suggest i do, should i do start back at the beginning but with more depth, or; since i tried to go more deeper than i usually did it was quite a struggle, was not stuck in between, got up, which was about parallel but my hip crease didn't line with my knees so that was maybe a failure, should i stick at the same weight but focus on deepness? or the idea i was thinking of doing is do a progressive set where each set i start from light and go as deep as i should and each set increase weight until i get to my weight and i must hit at least 6 reps if i don't reach my reps stick with that weight for next workout and try to get the reps and increase weight.

ya it shouldn't be "not hard" that's for sure.. you should use the depth that you normally use on squat.. so if you normally use half (which u dont), then you'd half the 20's.. otherwise, you'd have to figure out your half and deep in order to go deep with normal reps and half with 20's..

so ya just drop the weight a bit and hit the 20 with your normal depth and ~12RM or so..

it should only take you one session to figure out what you should use for the initial 20... start with that ~12rm.

Quote

also is it considered parallel when you feel a stretch on your hip flexors and you see that your gluteus goes below your knees?

well people are going to feel a stretch in hip flexors at different points in the depth, but glutes below knees would be below parallel.

Quote

you can check out my journal where i have made a detailed description of my situation.

peace

ya i did, your finger-ascii looks painful.. heal up

peace man

seifullaah73 · « **Reply #4985 on:** November 13, 2012, 05:06:11 am »

Quote from: adarqui on November 13, 2012, 04:45:02 am

Quote from: seifullaah73 on November 12, 2012, 12:15:51 pm
I though the 20 repper for 75% of rm wasn't that tough until i found i was not going fully parallel.

So what do you suggest i do, should i do start back at the beginning but with more depth, or; since i tried to go more deeper than i usually did it was quite a struggle, was not stuck in between, got up, which was about parallel but my hip crease didn't line with my knees so that was maybe a failure, should i stick at the same weight but focus on deepness? or the idea i was thinking of doing is do a progressive set where each set i start from light and go as deep as i should and each set increase weight until i get to my weight and i must hit at least 6 reps if i don't reach my reps stick with that weight for next workout and try to get the reps and increase weight.

ya it shouldn't be "not hard" that's for sure.. you should use the depth that you normally use on squat.. so if you normally use half (which u dont), then you'd half the 20's.. otherwise, you'd have to figure out your half and deep in order to go deep with normal reps and half with 20's..

so ya just drop the weight a bit and hit the 20 with your normal depth and ~12RM or so..

it should only take you one session to figure out what you should use for the initial 20... start with that ~12rm.

Quote
also is it considered parallel when you feel a stretch on your hip flexors and you see that your gluteus goes below your knees?

well people are going to feel a stretch in hip flexors at different points in the depth, but glutes below knees would be below parallel.

Quote
you can check out my journal where i have made a detailed description of my situation.

peace

ya i did, your finger-ascii looks painful.. heal up

peace man

Sorry, it looks like i didn't explain myself well, the squats i normally do, i found out that they were not parallel as shown in the picture on my journal, my 20 reps squats are the same depth as my normal squats, but i don't think any of my squats i was doing parallel. So the question was should i carry on squatting at the depth i am going at or if i want to squat more parallel and going deeper with the current would be heavy, what should i do if i wanted to squat parallel, should start very light and fix my depth and move up again because as i tried to go deeper with the current weight it was very difficult but managed to get 6 reps but some of them i accidentally went on to my toes and after my low back is killing.

The ascii picture i showed of my finger, the way the nail is bent over my finger, that is like that permanent when it got cut in the door. so doing deadlift where your nails are trying to hold the weight instead of the finger is painful and this finger slips and i am left deadlifting with 3 fingers and a thumb.

how can you tell if you are going parallel, if you are unable to use a mirror as help. I want to achieve the best depth possible to get maximum benefits out of the squat.

thanks
peace

adarqui · « **Reply #4986 on:** November 14, 2012, 12:57:57 am »

Quote from: seifullaah73 on November 13, 2012, 05:06:11 am

Quote from: adarqui on November 13, 2012, 04:45:02 am
Quote from: seifullaah73 on November 12, 2012, 12:15:51 pm
I though the 20 repper for 75% of rm wasn't that tough until i found i was not going fully parallel.

So what do you suggest i do, should i do start back at the beginning but with more depth, or; since i tried to go more deeper than i usually did it was quite a struggle, was not stuck in between, got up, which was about parallel but my hip crease didn't line with my knees so that was maybe a failure, should i stick at the same weight but focus on deepness? or the idea i was thinking of doing is do a progressive set where each set i start from light and go as deep as i should and each set increase weight until i get to my weight and i must hit at least 6 reps if i don't reach my reps stick with that weight for next workout and try to get the reps and increase weight.

ya it shouldn't be "not hard" that's for sure.. you should use the depth that you normally use on squat.. so if you normally use half (which u dont), then you'd half the 20's.. otherwise, you'd have to figure out your half and deep in order to go deep with normal reps and half with 20's..

so ya just drop the weight a bit and hit the 20 with your normal depth and ~12RM or so..

it should only take you one session to figure out what you should use for the initial 20... start with that ~12rm.

Quote
also is it considered parallel when you feel a stretch on your hip flexors and you see that your gluteus goes below your knees?

well people are going to feel a stretch in hip flexors at different points in the depth, but glutes below knees would be below parallel.

Quote
you can check out my journal where i have made a detailed description of my situation.

peace

ya i did, your finger-ascii looks painful.. heal up

peace man

Sorry, it looks like i didn't explain myself well, the squats i normally do, i found out that they were not parallel as shown in the picture on my journal, my 20 reps squats are the same depth as my normal squats, but i don't think any of my squats i was doing parallel. So the question was should i carry on squatting at the depth i am going at or if i want to squat more parallel and going deeper with the current would be heavy, what should i do if i wanted to squat parallel, should start very light and fix my depth and move up again because as i tried to go deeper with the current weight it was very difficult but managed to get 6 reps but some of them i accidentally went on to my toes and after my low back is killing.

ahh..

ya i would 'start over', but there's no need to take your time doing so.. next session just work up using 5's and once you find your '5RM', base everything off of that number.. immediately following that 5rm, re-calc your numbers and hit your 3x10 etc or whatever you want to do.. make sure it's a really good form 5RM though, don't count it as 5RM if you're shifting to your toes/getting ugly with it.

it should only take 1 session to find your new numbers.

ya you don't want to shift way onto your toes or break form significantly, that 6 rep set you did was too heavy..

how's your back doing now?

Quote

The ascii picture i showed of my finger, the way the nail is bent over my finger, that is like that permanent when it got cut in the door. so doing deadlift where your nails are trying to hold the weight instead of the finger is painful and this finger slips and i am left deadlifting with 3 fingers and a thumb.

how can you tell if you are going parallel, if you are unable to use a mirror as help. I want to achieve the best depth possible to get maximum benefits out of the squat.

thanks
peace

you can put some kind of object at a certain height off the ground, in front of you, and use that to judge.. ie, as you're going down, if you become face level with this object, you will know for sure you are around parallel or below.. could be a marking on a wall, tree, hole in the bar on a rack, etc.. other than that, you just have to use good judgement and base it on feel.. you should definitely know if you're going below parallel or not, it's a way different feel once the hips break passed parallel.

peace man

adarqui · « **Reply #4987 on:** November 14, 2012, 01:09:41 am »

i think i should start counting increases in SSBAR squat as PR's now.. because honestly, it's not even my legs that are limiting me, it's my core.. back before my retirement, when i was half squatting some good numbers, i could barely squat 185 x 1 on that safety squat bar, it just killed my core/abs/etc.. so as i am now trying to improve it, i'm really much stronger core-wise in that lift than 1+ year ago.

fatigue is crazy high lately.. ive slept so much in the last 2 days.

on a good note, finally saw 190+ lb (191) on the scale, but this was at night following a meal.. i've never seen 190 on the scale, so this is a good thing.. very soon ill be 190 in the morning, will be some good progress.

also, for the first time in my life, as of this week i can't put my index finger+thumb around my right wrist.... lmao.. that's a great sign also.. wrist size increase means alot.. once my left wrist catches up, left arm will be much stronger than it is now.

11/13/2012

bw = 188

soreness = null
aches/injuries = back tightness lately when waking up.. kind of annoying.. achy everywhere.
fatigue = HIGH, AS, FUCK

SESSION:

S1: SSBAR deep squat: 165 x 8, 215 x 5, 235 x 5, 255 x 4
S1: single arm DB bench press: 80 lb @ (R=9,L=7), (R=8, L=5), (R=9.5, L=6.5)

S1: single arm db row: 80 lb @ 3 x 8, 100 lb @ 3 x 6

2: single arm mini deadlift: 100 lb @ 3 x Failure <-- love these, doing these for forearms/biceps/traps and a little for legs

pretty good session considering my fatigue.. 70's felt heavy for me warming up, so the fact that i hit 80's like i did is a good sign..

going to start finishing every session with some kind of 'failure finisher'.. the single arm mini deadlift to failure just destroyed my forearms.. basically all i did was do mini deadlift reps with the db and hold it at mid-shin level for 1-5 seconds, drop, repeat, until my grip completely failed.

nice

eating so much lately.. really trying to up my banana intake.. if i can get to like ~14 a day, ill be on the right track.. HEH

peace

Raptor · « **Reply #4988 on:** November 14, 2012, 06:09:47 am »

What do you think your bodyfat is right now at 190?

adarqui · « **Reply #4989 on:** November 14, 2012, 06:26:05 am »

Quote from: Raptor on November 14, 2012, 06:09:47 am

What do you think your bodyfat is right now at 190?

like 15% or so? when im not 'bloated' from milk etc, i can see teh abs.. when im bloated i look fatter.. im def looking WAY bigger though, especially after lifting with the superpump, looking rugged.. lulz.

pc

seifullaah73 · « **Reply #4990 on:** November 14, 2012, 07:45:55 am »

Quote from: adarqui on November 14, 2012, 12:57:57 am

ahh..

ya i would 'start over', but there's no need to take your time doing so.. next session just work up using 5's and once you find your '5RM', base everything off of that number.. immediately following that 5rm, re-calc your numbers and hit your 3x10 etc or whatever you want to do.. make sure it's a really good form 5RM though, don't count it as 5RM if you're shifting to your toes/getting ugly with it.

it should only take 1 session to find your new numbers.

ya you don't want to shift way onto your toes or break form significantly, that 6 rep set you did was too heavy..

how's your back doing now?

Thanks for the help, my back is doing better now thanks for asking, i applied some transvasin heat rub to my lower back and it gets hot quickley so my upper back is a little sore maybe from the deadlift.

Yeah i will do what you said.

Quote

Quote
The ascii picture i showed of my finger, the way the nail is bent over my finger, that is like that permanent when it got cut in the door. so doing deadlift where your nails are trying to hold the weight instead of the finger is painful and this finger slips and i am left deadlifting with 3 fingers and a thumb.

how can you tell if you are going parallel, if you are unable to use a mirror as help. I want to achieve the best depth possible to get maximum benefits out of the squat.

thanks
peace

you can put some kind of object at a certain height off the ground, in front of you, and use that to judge.. ie, as you're going down, if you become face level with this object, you will know for sure you are around parallel or below.. could be a marking on a wall, tree, hole in the bar on a rack, etc.. other than that, you just have to use good judgement and base it on feel.. you should definitely know if you're going below parallel or not, it's a way different feel once the hips break passed parallel.

peace man

Thanks i will try that, i like the idea of making a mark on the mirror maybe or use an object like you said.

Thanks for all the help mate

peace

adarqui · « **Reply #4991 on:** November 14, 2012, 09:43:04 am »

^^ np man.. glad your back is doing better.. any time you're about to do something dumb, remember the anti ego lifting support group lmao.

nice, 190.8 today.. pr city.

next stop 200 & hopefully 100 lb single arm db bench.

LBSS · « **Reply #4992 on:** November 14, 2012, 10:31:52 am »

need comparison vid. athletic anorexia vs. gunning for two bills. i can't imagine what you look like 45 pounds heavier

adarqui · « **Reply #4993 on:** November 14, 2012, 11:44:37 am »

Quote from: LBSS on November 14, 2012, 10:31:52 am

need comparison vid. athletic anorexia vs. gunning for two bills. i can't imagine what you look like 45 pounds heavier

ya i plan to start making vids again when i can rep teh hunneds :F

i really have no interest in jumping right now, having some fun with 'bodybuilding'.. i want to put on a ton more mass.. need to look NFL status.. i do see myself eventually jumping again but for right now it's Mission: Add Muscle.. i tell you though, adding muscle is alot easier than training for vert that's for sure..

i've always been a skinny shit so, this is pretty fun.

it'd be nice to hit 220 before re-evaluating or initiating my shred-block.

the last 2 days ive had ~14 bananas per day lmao....... the only problem is out of nowhere you have to sh*t so bad that it's dangerous.

lmao

peace man

seifullaah73 · « **Reply #4994 on:** November 14, 2012, 11:50:03 am »

Quote

remember the anti ego lifting support group

lol

Adarq.org

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Author Topic: ADARQ's journal (Read 2589263 times)

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