Adarq.org

Yup... it's the glutes for the BSS.

Quite so. But I think in hindsight I was too forward from the bench, so I made it glute dominant? I'll experiment with positioning and try to nail down. I did find as the day went on there was some slight, very faint quad doms too. I never get quad fatigue from gym work - only from sprinting so that's still a good sign i'm on the right track.

Oh and the other thing I wanna make a note of. The left side of my abs are very sore. Like painfully, not doms maybe like a strain or something. I like this cause I always knew my left side of abs are very weak for some reason. So BSS might cure that imbalance too. Fucking A - that's not a bad thing at all if it fixes all these symmetry problems I have.

Listen, if I were you I'd do something like a 3x5 back squat (full) and then finish up with a 2x20 quarter squat for the quads. I'm actually doing that (+these in the video) in my volume day, but I'm using 8x5 + 2x20 partial leg presses for quad development.

I can't BS though otherwise i'd go for it. BS shows up a horrible bilateral imbalance. FS don't that's why I'm going to keep focusing on FS. Hopefully BSS will cure my (leg) imbalance so I can use BS later though? But supposing BSS makes my leg stronger then why the fuck would I even bother with BS then lol. And i'm not going to risk my knees by doing heavy partial squats right now while cutting because I already push them too much as it is with all the front squats and heavy partials will punish my knees even more than they already are.

If you have a slope (a hill or whatever) near you you could also do backward sprints uphill... or even pull your car going backwards (or a sled or something).

This I can try and I will give it a shot as a conditioning thing as well. Thanks for the ideas.

So today i'll try the TKEs (thanks lbss), closer hopefully quad dominant BSSs and some conditioning work incorporating some extra quad work. lets see how it goes.

i'm almost considering going full adarqui mode and embracing reverse hypertrophy ideals. I hate that bileteral exercises haven't done much for me at all and im close to doing walking lunges with 30lb weights while holding a knife btw my teeth.

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Back Squat ×
Front Squat ✓
BSS ✓
Pendlay Rows ✓
Good mornings ✓

I shied away from rows because I was told they fatigue the lower back too much esp if you're backsquatting & deadlifting. And since i'm not backsquatting or deadlifting, rows are good because they will strengthen my back and make be a better bencher, chinuper etc. Ditto with good mornings - i was a hell of a good morning'er thanks to all the squat mornings ive done in the past. Time to get all that back strength back. I want a big solid lower back and GMs and PRs is the way i'll retrain and build back strength.

BSS for fixing my strength imbalance. This one is a no brainer. Legs are unilteral, why persist with the bilateral exercise which has clearly not done the job - out go backsquats into the bin.

Front squats i still like as a squat for aesthetic reasons but I dont know how useful this exercise is anymore. It has no doubt helped me to correct squatmorningness but since i'm not backsquatting that's not a huge plus. I wanted to use it to build big strong legs and i'm sure that front squats do that so long as you do them right. But mine aren't leg dominant and there isn't much more to say about it. If my legs are stronger I can front squat more. But the converse doesn't seem to have happened - being able to front squat more hasnt made my legs stronger. I might push my FS up to 120kg and then just go on maintenance mode while focusing on bss.

So going forward - more unilateral work for legs using bss. More back specific work using gms and pendlay rows. maintain fs and bs. Give it a few months, see what happens. Hopefully good things.

If you're using the BSS to fix imbalances, do your weak leg first and limit the volume of the strong leg to that of the weak one (if you do 4 reps with the weak leg, do 4 reps with the strong leg).

You could also do light weight, big volume partial squats. Think 20 rep sets 1/2-1/4 squats for VMO development. That's what I do (I use the leg press though) after your main (BSS in this case) exercise which is already pretty glute dominant the way you do it. If you use lightweight in the partial squat then your bilateral imbalance shouldn't be so obvious since you're not going extremely heavy where one part (one leg) will really push and the other will really slack.

Training
FS 1x90, 1x100, 1x105, 1x110, 1x112.5, 0x120
BS 3x90, 2x100, 2x110, 3x100, 5x90
BSS 3x30, 2x6x40, 6Rx40
WC 3xBW, 1x88.8, 1x93.8, 1x103.8, 0x108.8

BW: 77kg

FS notes:
On a better day I would have got that 120kg PR .. but today I couldn't lock it out. I put it down to residual quad fatigue from weds BSS.

BS notes:
Filmed some sets from the front showing the lack of symmetry which i'm hoping BSS will fix.

BSS notes:
Got 6 challenging reps with right leg and used that same weight for L leg which found it ezy in comparison. So the imbalance is clearly there. Lets see what the BSS can do for me in fixing this problem. Did an extra set with the R leg. Next time will do 2 more sets with the R leg.

WC notes:
Just can't lock out that +30kg PR damn... but I will one day. In the meantime I was messing around with 1arm chins using 2 fingers from the other hand for a slight amount of help and found I could pretty much do the chin. Maybe if I work hard on it, i could get that 1arm chin as well. Not worth much when you're approaching 165lb BW but still it's something. I haven't felt such a burn in my bicepts from any other exercise which is cool.

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Warmed up with TKEs. I like these will keep doing them.

Came off the rails pretty bad. Think i might stop cutting now, i'm annoyed with myself for not taking ECA to deal with hunger which lead to bad binging. I held off using the stimulant stack cause I wanted to get down to 75kg first since i was "saving" them for when I "really need" them later on. Which in hindsight was now. It's my body it's had enough of dieting and just leads me down to insatiable binging.

Any idea what's your bodyfat right now? I know I've asked in the past but are you still dropping down on the bodyfat %?

Training
FS 1x90, 1x100, 1x107.5, 0x110, 3x100, 2x96, 2x90, 2x60

FS notes:
I'm at a loss at understanding this lack of symmetry -

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

any ideas? What's going on here??

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Ok i'm trying to get to the bottom of this so to speak. I filmed some sets with the empty bar. Perfectly symmetrical. Might have to do a few more of these experiments and see if I can narrow down what the problem is. If it's flexibility or whatever, wouldn't it show itself everytime regardless of clothing/weight?

so over the new few days im gonna work hard on figuring out what's this asymmetry. maybe its the bar. when ive got enough weight on there, it may be that because its bent or whatever, or the plates are uneven, that it forces me out of position.

possible hypotheses

• its the bar
• the floor
• flexibility
• strength/muscle imbalance
• poor technique
• shoes
• a mix of the above

could be a combo of factors like 10% of the first, 20% of the 2nd etc. But i'll work at it like a scientist and go from the effects back to pinpointing the cause (s).

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update: So my next workout will be at a gym. I know one which should have fairly new equipment so hopefully the bars are straight and the floor level etc. I'll train there and film some sets and see whether it's a equipment thing.

I'm also gonna take the time to get some unilateral upper body work in with dbs and see how that goes.

excited

suppose its flexibility.. what shud i do to fix it?

Woke up looking a lot leaner but the scale doesn't show much change nor does waist circumference. Maybe water retention or something? not sure, until scale/waist changes i'm not taking much stock

R quad doms ✓
L quad doms ✘
Lower back doms ✓
Glutes doms ✓

I'm guessing lower back doms are to do with BS since it's been a while since i backsquatted.

R quad doms and no L quad doms is frustrating me. I guess i'll add a few more sets to the R leg BSS - but i'm already doing 2x the volume of L leg so wtf. maybe i just need to stop using the L leg completely while bringing the R leg up by stopping front and backsquatting for a while but I don't really wanna do that.