Adarq.org

BP 5Fx81 (LPR), 3x85 (LPR), 5Fx80
WCU 3x100 (LPR), 1x105 (LPR), 2x100, 5x90
CURL 6x42.5, 6x45 (PR),12x40 (PR)
TROW 3x6x60 (PR; new exercise)

BW: 182.1

Bench notes:
Couldn't lock out the 6th rep But considering this is the 5th time lifting in 8 days, i'm not too upset either. I'll bench again this week on sunday so no biggey.

Misc. upper notes:
I've been doing curls without missing a session for hte last 6 weeks. And the net result is my arms are stronger now but as far as size - same 13-14" they've always been - nothing measurably changed. Though they look ok in terms of defn but i still wish i had 16" biceps that would be sick..

I'm now turning my attention to my lats - i wish to beef up my upper back, it's kinda emabrassing how small my lats are. I have a decent weighted chinup but that's not doing anything for me. I toyed with rows too and that too didn't really amount to much. so if you have some suggestions for my body type (long arms) for targeting lat size pls help a brother out..

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Food notes:


I don't have a calorie goal at the mo but today i felt like i ate a good amount of food but surprisingly the calories weren't a heck of a lot. Maybe i could just repeat this day over and over for like 3 weeks and get to my (bodyweight) goal?

for curls: more volume. sets of 10-12. also add direct tricep work, either DB kickbacks or rope/cable pressdowns.

for lats: pull ups have more lat involvement than chin ups, so maybe switch to pronated rather than supinated grip. i also find that kroc rows are awesome for the whole upper back: lats, traps and posterior delts. and good for grip, too.

Suggestions Yay!

Just a bit more info. My arms are mostly tricep - from a diet of close grip everythang - inc chinups, bench press (and ohp too for that matter). Not that they're huge triceps but i feel the part i need to attack is not so much triceps though since i've always targeted it and always will - just the way I do my upper body work.

I can add more volume to curls, i'll start with an extra set of 10 and see if it's enough. I usually do 2x6xheavy + 2x8-12 medium to failure for a total of around 24 reps.

I never did pullups because Rip convinced me to prefer to ego-chase chinup . Which admittedly never did little for me so perhaps it's time to venture out and give the pullup a shot. Negative on the kroc rows - feel them more in my arms. Heck there is nothing that hits my lats that I can remember. THough it might be my form...... i don't think my torso is as horizontal as it needs to be when i gave rows a shot (1arm and barbell). Is there an exercise i can do do you think which I will feel immediately in my lats as opposed to chest or arms or whatever? :s

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edit. just remembered the last time i made my lats sore was actually recently, doing heavy (200kgish) front squat walkouts. Should do those again and on the regular.. hmmm..

I'll 2nd on the rows. Drop the weight initially and get the feeling right. Parallel BB rows with no body english. 1 arm rows with the elbow out (90 degrees work well for me too). Having said that the best lat builder I have found is the deadlift 

And yeah high volume curls work well. Sets of between 15-20.

BW: 180.67

Food:

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I forgot a normal, moderate diet was an option when losing weight This is so easy. And I get to improve my lifts and bball game. Nice deal.

SQ 2x120
FS 0Fx130, 0Fx140, 3x117.5 (LPR)
BS 10x110 (LPR)

BW: 180.8

Squat notes:
Didn't even bounce up 130kg FS today! But i decided to make lemonade and do negatives with 140kg. I figure having a decent negative will make the (130kg) positive possible.

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BBall game tonight.

That was by far the best game i've played in 2 years! Scores were tied going into the last 5 mins and they remained that way til the end. But I got a big clutch block, steal and rebound in that order in the last minute or so to help us seal the game. Our young guard missed every 3pt today except for the game winner which he swished. We won. Feels good to win a hard game. Only downside i got in a verbal spate with a team mate but i left it on the court, i just don't think it looks good to the rest of the (young) guys when the senior ones being catty. So that's something I need to sort out for future games. Hopefully as I play better, my game will speak for me instead.

SQ 2x120
FS 0Fx130
BS 1x130, 0Fx137.5
FS 3x118.5 (LPR), 1x115B
HPC 2x70, 0Fx80 (2 attempts)
Banded Glute Bridge - 3x12xOrange (PR)
TKE 3x15xThick band (PR)

OHP 2x5x59.5 (LPR), 5x58 (repeat next time; wanted 6 reps), 5x45 (uneven plates - 10L and 15R)
ROW 3x12x40 (PR; new exercise; WG - used Coges suggestion to use a wider grip to target lats)

Squat notes:
Had no pop outta da bottom. I have been struggling with feeling fresh enough to squat heavy; too much training i guess.

Upper notes:
Hard going ohp. I am trying to bring my weak side (R) up by doing slightly heavier weight. It's kinda annoying not having dbs. Hmmm.

Hang powerclean notes:
It must be the bar. I got an easy 85kg PR when i trained in the (non-home) gym last week but today i can't even get a 80kg warmup up. Sucks I might try greasing the thing next time. Or actually maybe i shud have a weekly (non-home) gym day when i can use a good bar. Hmm.

oh man i really wouldn't recommend using more weight on one side than the other. no basis in anything other than ZOMG YOU'RE GONNA HURT YOURSELF. but that seems dangerous and unlikely to produce the desired effect.

it's been suggested before i think for correcting imbalance by lyle but not in the context of barbell stuff. I'm also using a lighter weight. But. It's still not ideal. Im not sure what i can do right now about this problem but it's something i'd like to address for the long term