Adarq.org

missed the in-game dunk before. i think you should make a bigger deal about that! 

hopefully better things to come soon if i get in shape. lets see

BW: 90.6kg
Activity: 11.5
Misc: n/a
Diet Compliance: 6/6
Mobility: T
Skill work: F

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BS 6x120, 3x135^KB, 3x157.5^KB(PR), 4x145^KB, 5x135

Notes:
I wanted a PR and i decided to go for 3x157.5kg. Got it, next time will go for hte big 160kg milestone for a triple. 1rm calculator suggests i need to triple 170kg to be a 180kg squatter? That seems out of my reach i think considering how hard the 170kg single was when i did it in december and i struggled to do doubles with 160kg in january.

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I ate half a pizza with my brother for dinner. Ate clean the rest of the day and only had one meal so i think my calories are still fine. But once a week i will allow it, im going to try be a flexible athlete not a zealot.

I have nothing to add here atm, but I like how following your journal reminds me of how many days until my Easter holiday  .

BW: 91kg
Activity:
Misc: n/a
Diet Compliance: 8/8
Mobility: T
Skill work: F

I think i will rest today and train hard (=PRs) tmr. Scale went up but i look leaner. My hope was to get <89kg on this cycle. Not sure how im gna do that when the scale goes up. lol. lol.

horry shiet, you are 6'3 and maxing out at 175 kg?

Not sure what my current max is b/c  i havent tested a max in a while (december) and when i did it was after bball training earlier that day and i managed a 170kg single b/c i couldn't rep 150kg for volume that i was going to do that day. Im stronger now but not sure how much stronger. Hoping to find a new gym so i can start a new cycle and get 180kg by end of summer while getting my abs back..

BW: 91
Activity: 8
Misc: n/a
Diet Compliance: 2/2
Mobility: T
Skill work: T

Squat PR today would be nice but idk R hamstring kinda achy.

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BS 6x120, 10x135^KB(PR), 6x100

Notes:
My erectors were STILL not recovered but i decided to force a PR despite 120kg warmup being heavy on my back and it suggested my spine wasn't really up for squatting any PRs. I GM the last couple of reps (vid on insta) .. but all things considered, on a fresher day i would have nailed them. So lets just take it as a good effort on a bad day and build on it from here. Will improve next week.



So this is good info, estimated 1rm is now 180kg. I want to get my 10 rep PR to 140kg, then i will be more confident about that 180kg max. And even more accurate will be PR 8x150kg which is what I want to attain asap and maintain into the comp.

i think the further away your rep range gets from singles the less accurate it is as an indicator of 1rm. fast hit 315*10 and his highest single is 395.
dont see a lot of higher rep ranges in your log, you might be deficient there. those higher reps might be where a lot of the gains are at, so its good that youre changing it up

yea truth. Ive done 8x142.5kg which is around 315lb. I was due to go for 8x145kg which is e1rm of 180kg but i only managed 6. I could have done 7 but i didnt wanna do ugly rep. I shud have done it though. After that i dropped down to 132.5kg last week to do 10 rep PRs. Today i did 10x135kg. In a couple of weeks, 10x140kg would be nice but i dont use it to estimate 1rm, just it shud bring me closer to 8x150kg which if i get it, i have to believe it will be a definite 180kg max. FWIW when i did 170kg i was /only/ doing sets of 4 with 150kg. So im not very good at low rep sets but i do seem to be in the ballpark