Adarq.org

Ok. Well you're still doing a good job with your lifting so don't be too hard on yourself!

Ha thanks. I'm planning on maintaining my absolute strength (140kg FS + 90kg BW = 230kg). So if I drop 5kg bodyweight, the bar weight should be 5kg heavier so i'm still the same absolute strength. That's my goal. If everything goes to plan, by the end of the cut, i'll still have the same absolute strength (230kg), and my relative strength will be that magic 2xbw number instead of the 1.5 it is atm.

At least you can see how much the core strength matters in the squat, and in the jump as well as a consequence. And it tells you that you need to improve it (it tells me that as well).

Do you do them kneeling? Try to focus on keeping a posterior pelvic tilt throughout the motion.

Training
FS 1x120, 1x127.5, 0Fx132.5, 0Fx137, 0x140, 5x115 (PR)
BS 3x120, 3x126, 2x130, 3x127, 2Fx120
BS2 2x6x105
BP 7Fx84.5 (PR)

FS notes:
Even failed a warmup today :s overtraining?

BS notes:
Blah

BP notes:
Concentric on 7th was a bit off and this threw off the eccentric on the 8th, also at the same time my right hamstring cramped up, so i failed the 8th rep, still a PR but I wanted 8. Anyway next time i'll get it. I'm so close to 8x85 now at which point I think i'll put my BP on maintenance and bring up my ohp.

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Shithouse session.

Training
FS 1x120, 1x127.5, 1x132.5, 0Fx137, 3Fx117, 5Fx110
BS 3x120, 1x125, 1x131
CR 10x120, 10x130, 10x140
OHP 6x40, 6x50, 5x60, 5x62, 7x56(PR), 10x52.5(PR)

FS notes
My recent problems with FS appear to be technique related. I had good form on the warmups, upto and including the penultimate set, getting bent over on the 132.5; nevertheless failing the topset but feel confident that I would have got it on a better day. I haven't quite figured out how my technique is breaking down on the limit maxes, but at least my warmups were much improved. Now to carry that over to PR attempts.

BS notes:
Taking a holiday from backsquats today, back to normal friday.

Calves notes:
New exercises barbell calf raise, i like it, lets see what it does for me.

Training
FS 2x110, 1x122.5, 1x127.5, 1x135

FS notes:
misloaded the last warmup as 127 instead of 130. meant the jump to 135 was too large. i tweaked the fuck out of my back during, but finished the rep. i heard this crunching sound with like 3 beats. fuck, i hope it's not too serious, it feels pretty bad, never had anything like this happen to me before. scary.

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Thats it, not going to try train thru this, i can barely unrack the plates and put them back on the rack, leave alone train! should always double and triple check the plates before squatting, i dunno why i didn't this time around, i am usually pretty good at that. I guess like i said in my last post, i'm not all there today.

The right warmup set is very important because it tells me how to play the topset. Depending on the feel of the warmup, i'll give the topset the respect it deserves. If it's really hard then it takes out enough out of me that the topset will fail safely at the bottom. The worst place to fail a front squat is over halfway up, cause then you are either dropping it, or you're going to be fucked completing it with bad form, or you're safely riding it down. I wasn't struggling today, it wasn't that heavy & challenging that i was going to give up on it and ride it down, usually when that happens for me, it's because i'm soundly defeated by the weight. But that didn't happen today, bar went up quickly and strongly, and then disaster struck, and yet i wasn't near failure, the weight didn't fall out of my hands, i just locked it out without a fuss even after injury.

Just wasted 6 hours of my life at the ED. Doctors wouldn't do any scans. Said not worth exposing you to the radition of an x-ray. Or a CT scan, and they don't do MRI's on overnight patients. Doctor said it's a muscle sprain/strain/tear/whatever. The cunt wrote me a script for BTC ibuprofen and some other shit, i made him change it to celebrex though, cause the least i could get out this whole thing was some decent nsaids. He said we don't usually prescribe celebrex, cunt, probably cause they have a contract with the ibuprofen supplier. Fuck them.

Anyway at least I got to read a really cool book, Visual Complex Analysis is the bomb.

I just think 127.5 was too light to tell me anything useful, or prepare me for 135kg because it was only a 5kg jump from 122.5kg. 122.5kg to 130kg to 135kg would have been much better   It's just the way i've trained these front squats, my last warmup has to be heavy and close enough to the topset. I kind of adopted it from broz when he says daily squatting autoregulates your squatting attempts. My warmups usually serve to autoregulate my singles.

Been in a bit of agony, can't sit down long before it starts hurting quite badly. Hard to sleep too. But it seems to be improving daily, i think. Haven't taken any nsaids yet, haven't been to the pharmacy, just panadol and occasionally apply topical voltaren, maybe twice a day.  I might train tomorrow or take a day off depending on how it feels. I've done more reading in the last 54 hours than I have in the last 6 months though. I sat down to write a C program but found myself in so much pain while trying to read the docs that I abandoned it, but otherwise I imagine this would be a really productive time for me there too!