Adarq.org

of course you should include the weight of the bar. everyone on here does, as does everyone else who has ever written about weight lifting on the internet, ever.

a 1 x bw squat is still not great for a healthy young man, but it is a damn sight better than 20kg under 1 x bw.

yup like LBSS said, include the weight of the bar.. kind of cool tho, now all of your lifts have gone up :f

Date: 27/10/2015
BW: 64.45
Soreness: none

Warm up
  a march x 2 x 30m
  a skip x 2 x 30m
  a run x 2 x 30m
  hip mobility lateral leg swings x 10 each leg
 
Workout
  60m sprints wind is all over the place 10am, slight cold morning
      1. 8.16 Left Lead Leg (my first run and there are some kids training just on the next 3 lanes and I see it is clear so I run and I feel comfortable but my legs are kicking      the back of my other legs calf muscle, as I am approaching the end one of the trainers .... starts walking into my lane and then I quickly slow down and he says oh sorry and just moves off  .

     2. 8.06  Right Lead Leg - I use the same lane as the trainers is off the lane and I take advantage and run, felt a little better. rested 5 minutes before running this so was a little tired.

     3. 7.84  Left Lead Leg - I used another lane as the trainers decided to stand on the other lane, it felt good but was hard to keep eye out for finish line on floor, so looking for the line distracted me a little but still got a good time. feeling a lot tired and a little sick.

     4. 8.36  Right lead leg - I just felt very tired and weak and the run felt weak also so got a bad time, felt even more sick, when i say sick i mean sick in the stomach, like tired sick about to vomit about 50% but felt very sick and a little dizzy also the oil I had in my air since yesterday, olive oil, the smell made me even more sick, so rested for a while before committing to one more run.

    5. 8.13  Left Leg - just tired and sick

    Ankle hops 1 x 8 felt good and bouncy but the sickness just ut a stop to the workout and I went to the gym.

    BSS 0kg x 5, 2 x 20kg dumbells x 5
    Single leg RLD 0kg x 6, 2 x 20kg dumbell x 6

   Stretched before and after for mobility and activation.

Cool down
   stretch
   walk back

Comment
Bad come back workout session, sick, tired and weak prevented me from getting a good workout today.

Rating: 4/10

Quote from: seifullaah73 on October 26, 2015, 06:50:48 pm

Squat Max Rep: 1.33333 x BW
pc

Let me spoil it a little for you. Relative strength is very important, but relative strength is also, relatively judged.
Take a look at this: http://www.exrx.net/Testing/WeightLifting/SquatStandards.html

At 132 lbs BW , novice level is 170 ( 1.28*BW ) and intermediate is 205 ( 1.55@BW ).
At 181 lbs BW , novice level is 220 ( 1.21*BW ) and intermediate is 270 ( 1.49@BW ).
At 220 lbs BW , novice level is 245 ( 1.11*BW ) and intermediate is 300 ( 1.36@BW ).

The lighter you are , the easier it is to squat a given percentage of your bodyweight.

That said, 80kg is WAY better than 60kg and 1.33*BW is WAY better than 1*BW. Makes more sense too, 60kg max squat was as ridiculous as the 3 calf raises recent story, does not compute.
Also some crazy strength imbalances ( quads vs hamstrings ) at your numbers are now coarsened and make more sense. Nice.

Quote from: seifullaah73 on October 26, 2015, 06:50:48 pm

I feel much better about my squat. Once I was able to hold 100kg halfway from the hole and the top which shows I was close to squatting 100kg then started drifting down lol.

Start squatting again. Those 100kg, go get them!

Thanks 
Look forward to getting that 100kg.
BSS has definitely helped not only with strength but also with handling heavy weights.

Info: The damn track was still wet.

Date: today
Weight: 64.5kg
soreness: quads, shins a little (seems the quad has started becoming sore, started a little from running and bss made it more sore.

Warm up
    a walk, skip and run x 2 x 20m

Workout
    60m sprints, windy, wet track
        1. 8.34 - it was a good jump out from the start, but the track was wet and the angle i was at and my feet kept slipping back and it is like the stumbling but when I carry on and maintain doesn't work just keeps slipping until I come up and then it stops and i try power my way to the finish. worst timing ever.

       2. 8.30 - don't know why

      3. 8.16 - good time
   
      4. 8.24

Just an overall bad session.

ankle hops x 2 x 8
tuck jumps x 2 x 8

BSS 40kg dumbells x 3 x 1
single leg Romanian deadlift 40kg x 3 x 3 (the right quad is sore especially when i lean over the quads have to keep its composure so that being sore makes it more harder, but better on the left leg, a little sore, but it was a nice challenging weight to work on.

Rating: 5/10
disappointing session, so it is what it is.

And another thing we have told you a million times but oh well, let's make it 1000001:

Quote from: seifullaah73 on October 31, 2015, 04:18:16 pm

BSS 40kg dumbells x 3 x 1
single leg Romanian deadlift 40kg x 3 x 3

This is ridiculous, it does not pass for training. You don't want to squat and you only want to do BSS and SLRDL? ok, that is fine.
Pump up the volume!!!
Don't tell me why you didn't and what was the reasoning and what is the big plan, i don't want to know.
From the next time you go to the gym and FOREVER, do at least 3 sets that consist of at least 6 reps for each leg.

40kg is too heavy to do 6 reps I fail at 2 reps. I progressed from 35kg which I can do 6 reps, so I increased the weight and am now working at this weight.
I can try do 6 reps, I might fail or my body leans forward with BSS but I can do 6 reps with SLRDL.
That's why I do the max amount I can do.

Do lighter, for god's shake, this is fundamental. Check everyone's journal, do you think we use our max for the training sets? Not even close. All muscle fibers are recruited a above 80% anyway.
Use a weight that when you do 6 reps you feel you could barely do 7-8. Don't sacrifice form over weight. Go as light as you have to to complete your 6 challenging reps in good form. Then progress from this point.
LOL, you're exhausting but that is a challenge too, if we manage to properly train you it will be a huge accomplishment for the adarq.org,

Just before you posted this, I was going to say what if I do 40kg BSS but don't go deep but half way and do 10 reps, then go a little lower and lower until I am at full depth.

But I will do what you said, do a weight where I can do 6 reps comfortably, which was 35kg dumbells, now I will move to 37.5kg instead as 40kg is too heavy.

thanks

Thanks, I will do 35kg and if I can do 3x6 reps comfortably, which I can as doing 4 was very comfortable at 35kg.
But will do 3x6 just to show I can do it and then move on to 37.5kg.

My thought is I don't want to be stuck on a light weight for too long, but you said 80% RM is all muscles recruited so I guess doing lighter wouldn't be that bad.