Adarq.org

19 February 2014

Bodyweight@session : ~91kg
Soreness : none
Injuries/aches :  none

3-sets-progress template
Workout #14 ( Week #5 )

HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
0@60kg
-Lol, was trying to focus on technique but i was thinking too much and it ruined my top set.

HIGH BAR FULL SQUAT:
5@20kg
4@40kg
3@60kg
2@80kg
1@90kg
3@102,5kg ( +2,5kg )
-Very good. Better power/form than last week's 100kg triple. Post-injury 3RM 

SINGLE LEG ECCENTRIC LEG PRESS:
5 each leg@200lbs
5 each leg@225lbs
5 each leg@250lbs
5 each leg@275lbs
-Did those as a ski oriented exercise, gonna do a few more ski-relevant stuff those coming weeks. Inspired from this article: http://www.mensfitness.com/training/endurance/5-best-gym-exercises-to-prep-you-for-the-slopes

With one leg, lower the plate down for six seconds. When you’re at the bottom, push up with two feet. Moore advises to go slowly, resisting the weight coming down on you to keep the movement smooth and in control. (If you are having to move too fast, then the weight is too heavy, says Moore.) About 80 percent of alpine skiing is eccentric, so this downward pressure helps mimic when you are going into a turn, with inertia and gravity pushing you into the ground.

Tempo i used was 0:0:5.

STANDING OVERHEAD PRESS:
9@42,5kg ( +1 rep )
7@42,5kg ( +1 rep )
6@42,5kg
Total = 22 reps ( +2 reps )
-Nice. Actually first set a silly  as i have never done 9 reps with that (or a higher ) weight. Also just a tiny bit shy of all time PR that is 8@45kg.

WEIGHTED CRUNCHES MACHINE:
20@105lbs ( +5 lbs )
20@105lbs ( +5 lbs )
20@105lbs ( +5 lbs )
-Nice.

BICEPS Z-BAR CURL:
TRICEPS CABLE PUSHDOWN:
Workout got too long so i skipped those.

^Well, it is not that uncommon. It would depend a lot on the skiing style i guess. Slalom style ( sharp small radius turns ) are much shorter in time, but my prefered style is wide big-radius turns, those are prolonged, 3-5 seconds does occur often. And it does feel like i am slowly dipping more as the turn continues. BUT, I am not sure if it is eccentric indeed, maybe it is isometric?
Anyway, even if we suppose that this SL eccentric leg press mimics perfectly what i do at the slopes, the logic is still dumb. How can a few sets of 5 reps help you in a movement that you will do many hundrends of times each day? And i do not even want to go into this sport movement mimic in the gym thing, i am so NOT a fan of that ( RVJ deadlifts anyone?  ).
I did find that article a little dumb myself too. RDLs and 4x4 unweighted jump squats, really? I believe i am perfectly covered by working my legs 3*weekly. I just found that eccentric element interesting and different and gave it a chance on the 3RM squat day that i didn't do anything else for legs. If i had to really choose something useful for skiing it would be either 20+ reppers and/or various depths isometric holds, both squats of cource. But i can't allow myself to do endur....blargh, don't even want to say it.
TLDR : Just playing around, it's a three sessions thing anyway.

Yes, i guess it makes much more sense for SL jumping. On the other hand, when you are doing BB lunges and stepping forward with some momentum too, your one leg has to decelerate/stabilize your 200lbs body and 100-sth lbs on your back, not to mention the added difficulty due to balance. That is some serious eccentric training too. But i understand the TUT is significantly smaller. Try it out, it is a nice exercise, very easy and safe etc, the only annoying thing is that each set lasts something like 2 minutes.

You look like entropy

22 February 2014

Bodyweight@session : ~91,5kg
Soreness : none
Injuries/aches :  none

3-sets-progress template
Workout #15 ( Week #5 )

PUSH PRESS:
Cancelled, gym was awfully packed today.

HIGH BAR FULL SQUAT:
8@90kg ( +2,5 kg )
8@90kg ( +2,5 kg )
8@90kg ( +2,5 kg )
Total = 24 reps.
-Brutal but got it.
This is all time 8RM  , also post injury predicted 1RM  .
Also, considering i was barely getting parallel post injury when i thought i was going full, i dare to say that this is an all time predicted full squat 1RM 
And so, almost 2 years after that injury, i can finally stop mentioning it and say ( backing it up with my squat ) : I AM BACK!!!

CHINUPS:
10@BW+5kg ( +1 rep ) , ties  for BW+5kg
7@BW+5kg
7@BW+5kg  , ( +1 rep )
Total = 24 reps , ( +2 reps ) , ties 3-sets-total-reps  for  BW+5kg

LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@45kg ( +5 kg )
10 each leg@45kg ( +5 kg )
10 each leg@45kg ( +5 kg )
-Very wide ROM, prolonged pauses at top and bottom, very strong.

ABS COASTER MACHINE:
20@BW+10kg
20@BW+10kg
20@BW+10kg
-Got it fairly easy today while it was very hard last week, good.

24 February 2014

Bodyweight@session : ~90,5kg
Soreness : none
Injuries/aches :  none

3-sets-progress template
Workout #16 ( Week #6 )

ROMANIAN DEADLIFT:
10@100kg ( +5 kg ) , 10 RM  , all time predicted 1RM 
7@100kg ( +5 kg )
6@100kg ( +5 kg )
Total = 23 reps
-Beasting! 5 kg up from previous week's all time PR.

BB LUNGE:
7 each leg@55kg ( +2,5 kg ) , ( -1 rep )
7 each leg@55kg ( +2,5 kg ) , ( -1 rep )
7 each leg@55kg ( +2,5 kg ) , ( -1 rep )
Total = 21 reps ( -3 reps )
-Reached a reps decrease after 6 consecutive increasing sessions. Still very strong.

BENCH PRESS:
8@62,5kg ( +1 rep )
8@62,5kg ( +1 rep )
8@62,5kg ( +2 reps )
Total = 24 reps ( +3 reps )
-Got my 3x8, good reps increase, however feeling weak here.

WIDE GRIP LAT PULLDOWN:
8@180lbs
8@180lbs
8@180lbs
Total = 24 reps
-Same reps and load, better control.

PAUSED STANDING CALVE RAISES MACHINE:
20@60kg
20@60kg ( +3 reps )
18@60kg ( +3 reps )
-Finally, progress!

Good session.

attaboy.

^Thanks both! A bit pathetic to have a squat 105kg triple as an accomplishment but progress is progress and PRs are PRs. Cheers to more!