Adarq.org

Training
FS 1x100, 3x102, 1x105, 2x106, 4x96, 4x93, 3Fx92.5
BS 2x90, 2x100, 3x97.5, 5x92.5, 6x87.5, 8x82.5, 10x87.5
HIIT sprints - 7x (11 on, 14 off)

Spent. That's a shitload of squatting, took me over 2 hours. I don't have the energy to attempt benching now. It's given me another idea to try the split again, but this time instead of being a go heavy or gtfo bro, i'm going to try something different. Tomorrow I will bench, but not to PR or anything like that - just to get some nice volume in at a medium weight.

I didn't do abs today. Because apparently doing 55 work squats is kind of an ab workout in itself. I think it's part of the reason my backsquats aren't heavier is because abs are fatigued by the time i'm done front squattin. Not making excuses just stating a fact.

FS notes:
My new cues were a shit and miss. Instead of concentrating on the only good cue i've found so far (the put the bar between the ankles at the bottom), i forgot about it while trying to concentrate on the new ones which didn't really pan out. There is no harm in experimenting, only that the ankle cue saves my knees and I did cause a fair bit of discomfort to my knee today. It's okay, it's a learning process. I thought the 106 was a PR attempt but then I checked my logs and i've done 108.5 for a double before. The depth of that wouldn't have been as good as the 106 but nevermind. I've gotten weaker though. 2 weeks ago I had better form and was finding the same weights easier but cutting happens.

BS notes:
Cunt fuck motherfuckering. Enlightenment. Nonlinear progress ftw. One gets so caught up in adding weight every time that form is sacrificed for the sake of numbers in a log. Shitty way to train. I know now that nonlinear progression is the way to go. I'm going to take a measured approach to progress, when form is good, then progress, otherwise repeat. I can progress nevertheless by adding a rep or two next time with the same weight. That's progress too. My last set is deeper, more controlled and w/ much better form. If my training max today was 100kg then 77.5 is about 80% which is the sweet spot. This is telling me I've been going too heavy and it has cost me progress and good technique. But suppose if I take my 10x77.5 to 10x100 with the same form. That will be more beneficial that trying to push up multiple sets of heavier triples or fives while having imperfect form. I think one heavy set is fine though.

reminder to self ask Lance for a form check on backsquats

Conditioning notes:
Good choice of parameters today. Next time add 1sec to on, and take 1 sec from off.

just remember that if you haven't made it to 175 in exactly a week, YOU HAVE NOT FAILED.

I hear you mate, will keep that in mind. Thanks.

So far it has been easy, did 20 mins fasted walking yesterday, 40mins today. Trained hard in gym and got my first HIIT conditioning session out of the way. Looking forward to training again tonight. I had a preworkout chocolate bun yesterday but it's okay it was within my macros and it didn't affect the caloric deficit.

BW this morning was 80.1kg / 176.59 lb .. confident i'll be dropping below 80 / 176 real soon.

Training
BP 2x5x72.5, 1x5x70

And that's it. Nothing more I took stimulants, and after finishing the 3rd set I went back out to do another one and then decided why not just stop here. Sure I could do another set or two but lets be smart about this. I'll press again tomorrow. And bench again friday and sunday, no need to go balls out every time. Save that for the PR session.

So i'm still buzzed, what am i gonna do now? I have decided to use the extra stimulation to study my machine learning book 

I'm going to make splits work. They need care obviously - but the advantages are there. I did 55 reps of squatting yesterday, the next day my legs are recovered. Why? Because I only did lower body yesterday - my body recovers much more efficiently when I don't do full body workouts. It just means the next day I can't go and set an upper body PR. But that's ok, I don't have to set a PR the next day. I can set it on another day when i'm fresher. Will make this work   

Yeh i like running as well coz it's more goal orientated for my sport (rugby). That's a cool chart showing the splits. It's interesting to contrast the differences between the sprinters. Even though Carl Lewis came last in that chart you can see from the chart how good his top speed is.
60-100m
Linford Christie 3.42
Carl Lewis 3.43
Andre Carson 3.49
Dennis Mitchell 3.53

Got an overnight whoosh, under 80kg now! Have decided to revise my goal of 175 to 174 since i'll achieve the <175 goal 5 days early. I actually like the idea of finishing up under 79kg than leaving it as 79.3 anyway so this is great.



BW: 79.6kg / 175.49lb

It's funny. When i started cutting I thought i'd be ripped by 80kg. It now looks more likely it will happen around 75kg. I don't mind, it means I can gain a whole 5kg (11lb) of mass and still only be 80kg. Will be a beast at 80kg once i'm done cutting and bulking.

BW: 79.2 kg / 174.61 lb

Goal achieved 4 days early. New goal is < 79/174.

I will fast 18 hours today and stick to the diet and hope i'll be under 79kg by tomorrow and l have a feeling I have PR coming up in me tomorrow in the last squat workout of the cut. That would be ace.

Possible choices for PR attempts
4x102, 4x102.5, 3x106, 3x107.5, 2x111, 2x112.5, 1x116, 1x117.5

Not sure which one of these I like my chances of best. The 117.5 would be bring me within a kilo on the bar at 1.5BW so that would be cool. But I've been working hard at the 102 the last coupla weeks and would like to see that fall (best i've got is a failed 4th rep). Realistically speaking i'm probably gonna go for the 102 but who knows what i'll end up attempting.

VICTORY.

 

BW = 89.2kg / 174.61 lb

Training
FS 3x102.5, 0x117.5, 4x97.5, 4x95, 4x92.5
BS 2x90, 3x100, 5x95, 6x92.5, 8x87.5, 8x82.5
BP 1x77.5, 4x80, 2x75
HIIT 7x(12s on, 13s off)

FS notes:

<a href="http://www.youtube.com/watch?v=lfptghp0bPg" target="_blank">http://www.youtube.com/watch?v=lfptghp0bPg</a>

<a href="http://www.youtube.com/watch?v=0HRO-hWOwKo" target="_blank">http://www.youtube.com/watch?v=0HRO-hWOwKo</a>

<a href="http://www.youtube.com/watch?v=pOQ-at86YYc" target="_blank">http://www.youtube.com/watch?v=pOQ-at86YYc</a>

Went for the 4x102.5 but after the 3rd rep I just racked it, i know I wouldn't have got the 4th. Wanted a PR and decided to go for the 117.5 max, wasn't to be. On the bright side i'm 2.5kg off my PR for 3 reps and i've just got thru a long cut so i'm not too displeased with my last squat showing while cutting.

So that's that - next time I squat I won't be on a diet. I'm going to be aggressive with my front squat over the diet break. Will write a longer more detailed post on this next week.

Oh sweet, I figured out how to use avidemux to trim my videos. Will make uploading MUCH faster and it wont fill up my HD. I might write a script to go thru all my videos and trim them now. This one is only 2MB now! I think it makes it easier to focus on the lift. I usually edit my videos so they're as brief as necessary. Now they will be visually compact too.

BS notes:
Depth varies too much. I will repeat most of these sets again next time.

BP notes:
Benching after front squatting just does not work. I was prioritising front squats obviously otherwise I'd BP first. May just have to do that anyway, I don't like losing ground on bench.

Conditioning notes:
Amazing what difference 1 second makes. Last time it was almost enjoyable, this time it wasn't.

No abs or chins, too fuxxored. I squat too much.

Food



Took my free meal for the week. Grilled wedges & coke. Still have two solid days of cutting left over the weekend, will be strict of course.

If I remember right, one of your knees used to bug you. Any issues with that recently?

Hey long time. Yeah my right knee sometimes acts up. I've kind of figured out how to keep it under control. I used to do daily treadmill walking which was a problem. But with discussing it adarqui and others I realised I wasn't well hydrated when I was doing those walks in the morning. So i've been drinking more water before fasted TM. That has helped. The inner bro-scientist things it lubricates the joints or something like that. The other thing which I think has made a difference is i've dropped the incline from 2 to 1. I just do much longer sessions now which is probably better for fat loss anyway. Like 20-40mins compared to the paltry 7-10mins I used to do.

In terms of lifting - my technique was a problem. I was bouncing off my knees at the bottom of a squat. I have fixed that now by using my self-discovered cue of bringing the bar down into my ankles. When It goes there, there is no tension on my knees and I can bounce of the hole pain free. So these two things have made a huge difference.

Forgot to mention. The other big change I made was ceasing high bar squats. I like them, just doing them AND front squats, it's a bit redundant. And together they probably beat up my knees way too much. So now I do a PC dominant squat which is much easier on the knees while continuing with front squats which I love.

Having said that, i'm going to get a pair of Rehband knee sleeves. I don't have massive robust knee joints, so for someone like me, not genetically predisposed to heavy lifting, prevention is better than regret later. So i'll get some knee sleeves and keep my knees nice and warm and secure while I do my shitload of squatting (50 reps, 3x a week!).