Adarq.org

you are pissing most of that out, lol.

I'll take 5000iu every other day then? What should be my upper limit per day? the 5000/dot costed the same as the 1000/dot

you are pissing most of that out, lol.

i am a moron and was thinking of something else. 5000IU/day is within the max your body can process and you live in NYC, where it's winter and there's not enough sun. carry on.

Also, vitamin d is fat soluble so unlikely he is excreting much in his urine...

Vitamin d is crazy because its a hormone and basically does everything - a lot of the new research on it shows benefits at megadoses (10k-15k IU daily).  However, guidelines still put the maximum recommended levels at 40000 iu so I couldn't responsibly tell you to raise your dose...

However if you do... bump is up slowly and if you get constipated thats a good sign you need to dial back...

Nice discussion. The D is something that might require some experimentation I think.

Quote from: Coges on February 04, 2016, 06:35:42 pm

The D is something that might require some experimentation I think.

So are you going to switch teams?

 

lol...that was just too easy wasn't it

Week 97

Thursday - 02/04/16
197lbs

-= Workout Log =-

Jump Rope       2 x 200             >> 60sec rest.
Tuck Jumps      2 x 10               >> 60sec rest.
SVJ's              3 x 1                >> 60sec rests.

ATG Squat
135 x 8                                >> 2min rest.
185 x 5                                >> Was very tired going into this. After 355x1, thought I had 2 maybe 1 rep in me for 385.
225 x 3                                >> Turns out I hit 385x3 while feeling crappy AGAIN and PR on back up set?!
295 x 1
345 x 1
385 x 3
325 x 8 PR
325 x 4 PR
325 x 3 PR

Bench Press
45 x 15                               >> 2min rest.
95 x 8                                 >> Was supposed to do 235x6,3, but wasn't feeling it.
135 x 5                               >> I was scared of being disappointed and not hitting it so I just went back to 235x3.
195 x 2                               >> Turns out I PR in that. Ha.
245 x 3
235 x 4 PR
205 x 8 PR
205 x 6 PR
205 x 4 PR

Romanian Deadlift
275 x 5                              >> 2min rest.
315 x 1                              >> Thought I had maybe 5 reps in me. Hit 8?!
355 x 1                              >> Running out of time and really didn't feel like doing 2 more sets anyway.
385 x 8 PR

Incline DB Bench Press
75's x 11                     >> 60sec rest.
75's x 4

Calf Raise Machine
375 x 5                             >> 45sec rests.
435 x 15 PR                      >> Moar PR's.
435 x 8 PR
435 x 8 PR
 405 x 4 PR
  375 x 4 PR
   345 x 4 PR

I was feeling great at work and couldn't wait to go lift. But by the time I got to the gym I was feeling sluggish. Why does this keep happening? However, I PR anyway. So that's good. Good to know I can hit 385x3 twice in the same week AND while I feel like it's going to be a bad workout. I'll look on the bright side.



So I've learned something about my training. I no longer really like the idea of "hit X sets of Y reps across before moving up in weight." Instead of waiting until I hit 3x12 in lateral raises for example, I'll move up when I can do 12, 10, 7 or something like that. My strength improves quicker that way.

You know why? Well, I think of it this way. I hate the fact that people do pyramid sets: by the time I get to my 3RM I'm already fatigued! So what's the point? Sure I'm training the muscle, but I could have lifted more if I did a reverse pyramid. Similarly, if I can hit 12, 12, 10 in a lift but can't seem to get 12 reps on that last set... well... I'm already fatigued by that last set! The sets before it weren't so bad though. The first set couldn't have been crazy hard especially considering I could repeat that set in just 60sec of rest. So why not just move up in weight already? And what is that first set doing for my strength if it's not that hard anyway???

Another way to look at it: I'd rather have 3 sets to near failure rather than just my last set be like that. Now that I think about it... I improve pretty quickly when aiming for 3x10 but I'm still in the 4-6 rep range for that lift. But once I get pretty close to 3x10 (like 10, 9, 7) it takes way longer to finally hit 3x10.

However, for things like 3-5 rep work: longer rest times means it's fine to wait until you get 3 sets across because chances are you are nearly fully recovered between sets. Sometimes, in fact, a 5th or 6th set of 3 can be easier than the 2nd and 3rd (I learned this while running smolov jr a couple times).

Lol'd at low hanging fruit btw hahahah

I agree, for quicker STRENGTH gains, doing the same weight across sucks and using a money set scheme with back off sets for additional volume is easily the way to go.  And yes again, traditional pyramid schemes are as stupid as they get.  It "sounds" cool to newbies though.  I actually haven't even heard anyone say 'pyramid' in regards to training in years though.  Maybe it's dying out lol

Im still using the same weight across! Its the reps across that isnt a necessity.
Alternatively, you can do the same reps across but lower the weight as desired to keep reps the same as long as your first set will be near failure. That way all 3 of your sets will be near failure.

Forgot to mention my last two jumps were 50 frames each so ~33" vertical. Slight improvement! I'm also recording from the back now so I can more clearly see when my heels start to lift up. Still measuring from when heels start to rise until toe-down.

Will start recording at 120FPS if I can remember to. Will have a vacation soon and I plan to play some basketball. I'll see how far up the rim I can get my wrist. I'll get it on vid too so we can see how the frame counts compare to touching the rim.

Measuring from heel rise to tow down cam be innacurate depending on how you jump... heels can be off the ground despite a lowered center of mass...  takeoffs are tricky, this is why you should use the frames from the fall (frame at top or max touch to frame when com of mass returns to normal).   Part of the reason you might measure a "better" vertical w a greater knee bend is the change in positioning of com, this is not something you want to train for...