Adarq.org

I like the front squat myself and i've also read that you get the form right ( which is the main problem ) its more 'functional' than back squat.
Having said that, the compare videos are terribly biased, you can't compare someone a submax 5-reps 200kg raw front squat with powerlifting meet sutied 350+ kg back squats.
Any day's video of your FS vs BS would be convincing and unbiased enough!

lol vag I did that on purpose .. (playing chess 2 moves ahead !)

so now i show you a big fat guy doing a limit front squat...

<a href="http://www.youtube.com/watch?v=hkSN3f-a3Ok" target="_blank">http://www.youtube.com/watch?v=hkSN3f-a3Ok</a>

and

<a href="http://www.youtube.com/watch?v=OMBsGbWBlX8" target="_blank">http://www.youtube.com/watch?v=OMBsGbWBlX8</a>

still purty to me check mate!

Well played kind sir , well played !   

Training
FS 5x1x110
BS 5x1x107.5
BP 5x1x82.5
BCU 2x7

BW: 79.5kg / 175.27lb

Weather did not permit sprinting or jumping.

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Maintenance break is over as of yesterday, back to cutting. This phase will be 6 weeks long with the concrete aim of reaching 75kg/165lb @ 10% bodyfat. The majority of weight loss will happen in the first 4 weeks though. I want to get down to 11% by the end of November.

Training will be focused around progressing heavy singles on fridays.



If my estimates are correct, i am roughly 15% now (i could be more but my reasoning is due to my abs poking thru fat, all hours of the day unflexed. This might just mean I have big abs and am actually over 15% but if visible abs mean anything maybe i am even below 15. Maybe 14% but i'm being conservative since most people understimate their bodyfat. We'll find out by 1st December anyways.

Aite, lets do dis shit.

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visible abs all day = you're out to lunch if you think you're still at 15%. unless you have some really weird fat distribution. i have blurry but visible abs and my guess is i'm around 12%.

But we train - so abs are going to be more developed than someone who doesn't? That means abs begin to show up much earlier and w/ higher bodyfat than usual! On the internet I just assume everyone is much fatter than they say/think - so if you ask me, you're probably a muscular 15%

I could easily lose 10lb though so I doubt i'm much lower than 15%. I don't mind if am under 15% though, it means less time cutting lol. Lets see what happens, will know for sure when leaner. 

Somewhere in a book or magazine, I read about this old school british guy who did the overhead press everyday. I think it was every day. It might have been every other day but I distinctly remember it being daily which is what made it remarkable. Anyway so each time he did the exercise he'd add only a tiny/neglible amount of weight to the bar. Like less than a pound. After a year or so, he was pressing some beastly amount. I hate doing heavy presses now and get lazy and stop doing them when I cant be bothered. But i was thinking about that man adding a tiny amount of weight each time, just getting in the reps daily.

Would like to try something like this - ohp 3-4x a week, low volume, high freq, low intensity.

So the last coupla days ive been doing presses 2x5 with a light weight, and adding a bit of weight. Lets see how long I can keep it up and what sort of gains if any come from it.

Btw i'm going to chase a 85x5 wide grip bp in the next coupla months - hopefully it will build some chest mass which I'll need to bench 120kg later on in a competition with mutambo.


Training
OHP 2x5x45
BP 6x78.5, 6x76, 6x75, 5x76 (WG), 4x74.5, 4x72.5

FS 1x100, 1x105, 4x100, 4x97.5, 4x95, 4x92.5
BS 3x90, 2x100, 3x107.5, 5x97.5, 6x95, 8x90 (PR!), 10x85 (PR!)
SSAT 2km, 16:51  (next time bump to 7.7 kph and for 20 mins)

That's 52 reps of squats. Felt good.

FS notes:
Am not liking that last rep of the 4s - it gets ugly towards the end of the set. Will keep working on it.

BS notes:
A few reps towards the end of the sets were just parallel but I figure as long as i'm progressing it's not a big problem. The way I see it, those reps make me strong too, just in a different way. Eventually I want to get say a deep 10x100 but it wont hurt if at that time I am also doing 3x130 just to parallel.

Only 1 day into the originally planned cut - my metabolism is  revving at high speed from the hormonal reset of the maintenance break. I'm gonna make the most out of it by keeping a solid deficit and just dropping bodyfat quickly before metabolism adapts and ramps down.

I hate cutting, hate being to unable to sleep from hunger in bed but will suck it up and get it over with. 1 2 day done, 41 40 to go.

At some point I will need to take stimulants to get by but I can't be bothered ordering any yet.

Check my sig for a link to the post I will be updating in future rather than cluttering up the log with new bodycomp posts every time.

I am starting to feel that I wont even be lean at 75kg. Wish I knew what bodyfat was, sigh. Whatever the case I will keep cutting and see what reality has in store.

Training
OHP 2x5x47.5
BP 5x1x85 (PR)

FS 5x1x112.5 (PR)
BS 5x1x115 (PR)

BW=79.3kg

Fasted today = Bad training.

Pressing Notes:
Employed Lance's bench cues. Not sure how I feel about it yet because these were heavy as motherufucka on account of my fasting nonsense.

FS Notes:
Form was horrid.

BS notes:
Each rep was very demanding - but my form held up surprisingly.

That's it, no abs, and no cardio, it got too late.

Training
OHP 2x5x50
BP 5x79.5, 6x77.5, 6x75, 5x77 (WG), 5x75, 5x72.5

FS 1x90, 1x100, 1x107.5, 2x102, 1x100, 2x97.5, 4x95, 4x92.5, 4x90
BS 3x90, 2x100, 2x100, 2x95, 5x92.5, 6x90, 8x87.5

BW: 78.6kg / 173.28lb

Pressing notes:
OHP is going ok so far. Will be switching to 1.5kg jumps now, for maybe one or two workouts and then it's going to be 1kg.

For BP - intensity is kinda higher than ideal for volume. I wanna push my topset up to 80x6 and then i'll be content to keeping intensity below that and just getting the reps in.

FS notes:
Balls. New cue is a game changer. Another piece in the squat jigsaw falls into place. Form is approaching that of a kingfisher or a LBSS if I am so bold. But I can't lift as much weight FOR REPS with the new technique although I suspect I can max a bit more now. FOR NOW this is an acceptable tradeoff. I DONT CARE! - i finally have pretty form!!

Will build back to PRs pointedly while observing the new technique and maintaining form.

<a href="http://www.youtube.com/watch?v=zxSWAgJo8K4" target="_blank">http://www.youtube.com/watch?v=zxSWAgJo8K4</a>

BS notes:
Squatmorningnomore, see fs notes, same thing applies. I employed a super effective cue today and was so excited to try it out, actually had dreams about itl all weekend waiting breathlessly to squat. lol.

I could have lifted a lot more weight but my (R) hamstrings were not interested. It just felt really sore and strange. I think I should have got that active recovery in over the weekend, but part of the reason might be with the new form, my hams are loaded more and this shows up a weakness.

Reminds me of something LcMcD once said that if you want to stretch out hamstrings, then make sure your back is arched. And if you want to stretch your back, make sure your hamstrings are relaxed and your back is rounded. That guy is a smart motherfucker.

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No abs today. No cardio today. I could do cardio but I wanna see what muscles are sore tomorrow and cardio might muddle the causality.

Absolutely destroyed from squatting. It was all leg work today, no more strong lower back compensation for bad technique. After my last set of squats I had to lie down and just get my breath back. Felt like 5 minutes at least.

And I did stupid fasting today again so lifts were much harder than necessary. But I wanna get under 77kg by next Monday morning so that's the main thing. I barely ate anything today just some protein shakes. I will be very hungry this week - losing 2kg in a week kind of makes that unavoidable.