Adarq.org

At the fancy hotel now. I gotta say, nothing against the guest houses I stayed in over in Afghanistan, but there's something to be said for great coffee and temperature control. Also, I just got a real shave for the first time, which has me feeling manly as shit. Gonna go work out now and try not to spontaneously impregnate any of the foreign chicks in the gym.

Cool stuff. Apparently I just liked your post... somehow this is tied to facebook now? Weird...

yesterday:

BW = ???
SORENESS = none
ACHES/INJURIES = none
FATIGUE = none

wiped out, 11 hour work day, pussied out. did a bunch of stretching so as not to be a complete waste. damienz is making me want to do smolov when i get home. that will require a much greater commitment to sticking to particular days in the gym. god damn it, i need to do that anyway.

question for the knowledgeable bros (lancests and adarq but also anyone who's done smolov before). i know there was a thread about this somewhere but i'm too lazy to find it: jumping + smolov, thoughts? according to pavel it's recommended during the intro microcycle, then no mention during the base mesocycle, then basically required during switching, then no mention during intense mesocycle.

so, unreasonable to do low-volume jumps, maybe some light pogos/bounding before squats? i think probably not, as long as the intensity and volume aren't too high. so something like:

- warm up (incl. glute activation and 2-4 short sprints)
- DLRVJ/DSVJ/CMJ x 8-12 (submax unless CNS is blazing, in which case a few ME)
- pogos 2 x 15 submax
- snatch warm up (smolov-recommended: long pull, wide grip btn ohp, squat)
- smolov workout of the day
- upper push + pull, maybe handstands or other gymnastic stuff
- stretch

BW = 163.4   
SORENESS = none
ACHES/INJURIES = none
FATIGUE = moderate

well, kids, it's worse than i even thought. after three weeks in afghanistan and pakistan and one day in the bathroom exploding diarrhea out my butt (yesterday), i've lost almost ten pounds. and i'm not leaner now than i was when i left. by which i mean, i'm fatter. not fat still but closer to 12% bf than my usual ~10%. have gotten a lot of comments about the weight loss, evidently it's really obvious. face is gaunter, arms are skinnier. abs much blurrier.

fuck. my. life.

but there's nothing to do but get back on the horse and gain that muscle back. and then some. so to that end, here was today. tried the first day of the smolov base microcycle for the squats, using my most recent 1RM of 320:

- warm up
shot around, form shite but most shots were falling. weird. then sprinter's warm ups

- sprints x 10y
2 @ 60%
4 @ 85%

- DSVJ x 5

- DLRVJ x 5-7
legitimately not as bad as i feared. all around 31", nothing higher, but then again they can't really be called ME given the shape i'm in.

- squat
3 x 8 x 210
1 x 5 x 225
2 x 2 x 240
1 x 1 x 255

- SS1: chin up x 8
- SS1: dip x 8 + 18
- SS1 info: 3 rounds

- stretch

felt like puking. dehydrated still from the diarrhea and just out of shape. rough. but very pleased to have gotten some work in and not jumped like absolute garbage.

ZETZ, MY EASILY-LOSING-WEIGHT-BUT-NOT-IN-A-GOOD-WAY BROTHER, WE MUST EAT!

For me this means I need to start paying attention to my diet again. 

My target now is to return to a lean 170. Eventually I'd like to be bigger but baby steps. Modest target = moderated progress = not ending up like GOMAD boy. I'm at 165 this morning and guessing 12% bf. I think the scale at the gym was a little low, tbh, but thinking I'm skinner than I am is good motivation. That's ~145 lbs of lbm. 170 at 10% bf is 153 lbs of lbm. So that's about 8 lbs of muscle to gain and 3 lbs of fat to lose.

Once I get there I'll see about setting a new target.

Starting Strength is a good book to follow for what it says it is -- a book about starting to build strength. You don't have to take the diet advice along with it. Anyway, screw Men's Health, too. Click on the bodyrecomposition link in my signature.

yesterday and today:

BW = ???     
SORENESS = quads, glutes, hamstrings -- serious soreness/stiffness today (monday)
ACHES/INJURIES = none
FATIGUE = moderate

- tennis x 60-75 minutes with my dad, also walked a few miles

- stretch

gym closed so didn't follow up on smolov, but not broken up about it. will start over again tomorrow with the same workout as saturday.

happy fourth of july to the adarq.org US Americans.

forgot that i had a family thing tonight at 7:30. i was at work until 7:10 and just got home, so guess whether i went to the gym today.

whoops. better luck tomorrow, but this week is going to absolutely suck work-wise. like really, really badly.