Adarq.org

11/02/15

Hang PC-
bar x 5
40 x 5
Power Clean-
60 x 5 - FS x 5 on last PC rep
80 x 1- FS x 5
90 x 1- FS x 5

OHP (fat gripz)-
bar x 5
40 x 5
45 x 5, 5, 5

Unilateral Floor Press-
15 x 10, 10, 10

Floor press felt pretty good with left shoulder. Dropped the weight a little and will build back up slowly. Ran out of time again though. Had planned on plate raises and some hill sprints. Really need to get this timing this sorted out so I can get the full benefit out of my training.

15/02/15
Total Cals- 2,239


Squat-
bar x 5
60 x 5
80 x 5
90 x 5
102.5 x 5

Ring Dips-
bw x 6, 6, 6, 5, 4

Incline Bench (fat gripz)-
40 x 5
50 x 5
60 x 5
62.5 x 5
50 x 6, 5

Done.

Squats felt solid. Still tinkering with form but this is the best they've felt in a while. That also could be because it's 102.5 and not 115 or 120. Will find out soon enough.

Body feels like it's going through a recomp though. I've been averaging around 2,000 cals a day and am still 90-91kgs but have definitely lost bodyfat. Going to keep at it for the next 2-3 weeks and then get back on the food and get my lifts up again.

17/02/15

Total Cals- 2,649

Hang High Pull-
bar x 5
40 x 5
High Pull-
60 x 5
60 x 5
Panda Pull-
80 x 3
80 x 4 (straps)

Parallel Bent Row-
40 x 8
60 x 8, 8, 8

Pull Ups (bar)-
10 x 3 (30 reps total)

High and panda pulls felt really good. Technique was definitely a lot better than the last time I did them. Looking forward to working up in weight with these.

19/02/15

BW- 90kg
Total Cals- 3,414

Hang PC-
bar x 5
40 x 5

PC + Jerk
60 x 3, 3
70 x 1

PC
80 x 1
90 x 1

Body feels like a piece of shit at the moment. Left shoulder/upper trap, feet, calves, right hip/groin, both knees, ankles, upper back (thoracic area). All over general fuckedupedness.
Making it a priority right now to get this sorted. Will have to be doing some daily/twice daily shit to get it back in order. I'll update on what I'm doing for what specific area and not any improvements along the way jic anyone else is interested.

22/02/15

Total Cals- 2,660
(218g P, 308g C, 70g F)

Squat-
bar x 5
60 x 5
80 x 5
100 x 2
105 x 5

Incline Bench (fat gripz)-
bar x 5
40 x 5
65 x 5, 5, 5

Ring Dips-
bw x 6, 6, 6, 6

Stretching-

My feet and calves have been a continuing issue with local and referred pain leading up to my knees and hips.
I have found a great, albeit temporary solution in rolling my feet on a golf ball followed by this stretch

<a href="http://www.youtube.com/watch?v=m4xX2DnEpvw" target="_blank">http://www.youtube.com/watch?v=m4xX2DnEpvw</a>

Main thing with this stretch is to keep the feet contacted at the ball and heel points throughout the stretch. I can't sit right back in this one and it hurts like a mofo but the effect is immediate.

Yeah I get serious calf soreness and am in total fear of foam rolling them although I know I need to do it. I find the knock on for me goes up from feet, calves, hams/quads to hips. If I get the feet right the rest are so much easier to manage.

The stretch is an absolute bitch. I often start with but bum about 4-5 inches above my heels and gradually work my way down over the course of 1-2 minutes.

Yeah I get serious calf soreness and am in total fear of foam rolling them although I know I need to do it. I find the knock on for me goes up from feet, calves, hams/quads to hips. If I get the feet right the rest are so much easier to manage.

The stretch is an absolute bitch. I often start with but bum about 4-5 inches above my heels and gradually work my way down over the course of 1-2 minutes.

for sure, although for me the pain tends to travel up on the outside of my legs, from peroneals to ITB to TFL.