Adarq.org

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


Vid is my squats from today!


Anyways time to update my log starting with my deadlift day yesterday.


DL- 225 x 8
       315 x 5
       365 x 3
       405 x 1
       455 x 1 (heaviest pull in a long time went very smooth, 500 should be there)

2" block pull:

325 x 15



Squat day/back and biceps

Squat:

225 x 5
275 x 3
315 x 3
365 x 3
405 x 3
455 x 1 (went up easy, 500 in sleeves should happen soon.)

Cable curls:

4 x 20

Standing ez barbell curl:

4 x 15

Hammer curl:

3 x 20

Machine preacher curl:

4 x 15

Barbell rows:

185 - 4 x 15

Lat pull downs:

4 x 15

Seated rows:

4 x 20

One arm machine row:

3 x 15

Weighted crunches:

4 x 25


Overall everything is feeling great right now, gonna keep busting my tail and hope it takes me somewhere!

ermahgerd berskertberl shers.

i can't even imagine squatting in squishy shoes. chucks i can see, barefoot i can see. basketball shoes just seems crazy. have you thought about buying squatting shoes?

Bench day update:

Had to rush quite a bit today, my wife had clinical all day and my parents had doctor appointments so I was with my son all day until time for work. He basically sat and watched cartoons on his iPad while I benched real quick lol.

Bench:

285 - 4 x 2
285 x 10 (5thset about 2 reps shy of AMRAP, had no spotter haha)

Paused close grip to a two board:

255 x 12

Paused competition grip to a two board:

255 x 15


Wrapped it up there and kept it short and sweet, running the 5thset protocol for my main movement now which basically calls for 4 x 2 @80% and the 5th set being an AMRAP. Going to see where it takes me.

forking strong. nice job.

Yesterday's deadlift day:

225 x 8
315 x8
365 x 8
390 x 3

Rack pull (from lowest pin)

225 x 6
315 x 8
365 x 6

45 degree back raise:

4 x 15

band pull apart:

4 x 35

Shrugs:

4 x 25

some random cardio post workout.



today's top set was super easy (390 x 3), hammering volume has aided in familiarizing myself with good technique in the deadlift. So with that said I'm keeping the volume and will end with a last set of a decently heavy triple (weight with the triple will increase 5-10lbs each week). Also completely forgot my AMRAP set I was suppose to do on rack pulls lol!!!

So happy the semester ends in less than 3 weeks, looking forward to a slight break. Brightside at least I start on my BSN (Bachelor's of Nursing) pre-reqs next semester so I can knock those out while waiting to see if I get into Nursing school next Fall.

been a few days since an update so here goes:

A lot going on for Thanksgiving as I traveled out of town to be with family, as a result missed a squat day/accessory day/and deadlift day. Really not too worried about this because I feel a lot more recovered than usual right now so maybe this little break will do more good than harm, resuming training tomorrow with my bench day and I'm moving the weight up 5lbs since last weeks sets were so easy. Expect a lifting video update sometime tomorrow afternoon, also going to work on getting more squat and deadlift videos up (especially deadlift vids).

Also pre-ordered Chad Wesley Smiths new ebook from www.jtsstrength.com I really enjoy his works and he also applies a good deal of science to his methods for strength training and powerlifting. book is supposed to be over 200+ pages and include 7 different lifting templates he has utilized for himself as well as some of his clients, the dude is also a genius with peaking for performance especially in powerlifting. For those who don't know of him he has totaled 2300+ raw as a SHW and is a 970lb raw squatter (belt and wraps). May throw up a review of that book in the future.

In the mean time everyone keep training hard for those goals!!!!!

Strong lifts bro!

What's your height and weight if you don't mind me asking?