Adarq.org

working out with DOMS shouldn't be dangerous. you should be able to overcome enough of the soreness to at least do some productive work, even if not at highest quality. this is why a lot of those programs have transition or introductory blocks -- smolov sure does. maybe try extending your warm up a bit and doing more paused squats with light weights once you get under the bar.

14 January 2015

Bodyweight@session : ~86,25kg , much fluctuation
Soreness : legs still sore. much better but VMOs and hamstrings still sore. Also some fresh soreness, calves, chest, lats.
Injuries/aches : none

RSR based routine
Week #1 , Day #2

STATIONARY BIKE:
15mins@80rpm/100W 'resistance'

HIGH BAR FULL SQUAT:
3@90kg
3@90kg
3@90kg
3@90kg
3@90kg
3@90kg
-Legs still unrecovered. VMOs started hurting and hamstrings burning at third set.
I reckon i am already good for 6x4 and 6x5 if not sore, but 6x6 will be a struggle.
2 min breaks.

UPRIGHT BB ROW:
10@30kg
10@25kg
10@25kg
10@25kg
-30 was ok but right shoulder was nagging so dropped down to 25kg
1 min breaks.

DB CURL:
10@14kg each hand
10@14kg each hand
-Went too light, should have used 16s, i was at 18s before xmas.
1 min breaks.

PREACHER BB CURL:
10@25kg
10@25kg
1 min breaks.

TRICEPS ROPE PUSH DOWN:
10@60lbs
10@80lbs
10@100lbs
10@100lbs
-Changed machine. This one makes weights feel too light. Limit strength at the other machine was 10@35kg(77lbs), now 100lbs was rather easy.
1 min breaks.

I don't pull myself down, i do the exact opposite: i try to slow down the descent, because my natural tendency is to free-fall. But i have no clue if it is a quad or hamstring related action.

Dunno. FWIW, this intense hamstring soreness appears only when starting to squat after a long time. At the rest of the time it is all quads and glutes. Whatevs.

15 January 2015

Bodyweight@session : n/a
Soreness : quads ( mostly vmo ), glutes, shoulders, traps.
Injuries/aches : none

1.5 hours full court basketball.
Endurance kinda ok. Not where i want it to be though, can't play defense and offense full throttle, gotta choose plays.
Vert , i had no expectations being in this initial DOMS state. Legs felt very explosive, but also very stiff.
However i did go great at boards and blocks, again. I attribute it to taking body contact better. I am stabilizing at a good level now, stronger than ever in limit strength, even better in relative strength, but i am not too light either, it is a good balance. Or it was just a good day.

Ah, yes, the leg drain, forgot about it. Makes me remember the good old days in here , leg drain is adarq.org classic! 

17 January 2015

Bodyweight@session : ~86kg
Soreness : quads still a tiny bit stiff. Sore shoulders and traps
Injuries/aches : none

RSR based routine
Week #1 , Day #3

HANG POWER CLEAN+PUSH PRESS
3@20kg
3@30kg
3@40kg
3@50kg , no push-press
-Nice. Haven't cleaned in ages, liked it/missed it. Push presses are nice too.

HIGH BAR FULL SQUAT:
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
-Nice, being mostly recovered made it so easier. Still not at 100% though.

BB OHP:
10@30kg
10@30kg
10@30kg
10@30kg
-90 sec breaks. Started easy to too easy but got hard at last set.

BENT OVER DB ROW:
10 each hand @ 20kg too easy
10 each hand @ 24kg easy
10 each hand @ 28kg normal
10 each hand @ 28kg very hard
-90 sec breaks. Dumped chinups as planned to get some more volume in.

LANCE STANDING CALF RAISE ( explisive DL concentric, slow SL eccentric )
10 each leg @ BW+20kg too easy
10 each leg @ BW+30kg easy
10 each leg @ BW+40kg normal
10 each leg @ BW+40kg hard
-Nice.

I am still trying to adapt to this 4x10/90s breaks style of lifting. I am not sure if it is fatigue/tut or the load that makes the last sets so difficult. Gotta factor in that this is the first week of gym too.
This week i will repeat the exercises without ramping,, i will use the same load for all sets, it will be the 'middle' weight used the previous week ( eg for today's workout, 24kg DBs for rows, BW+30kg for calf raise ), see what happens.

21 January 2015

Bodyweight@session : ~86,5kg
Soreness : quads tight
Injuries/aches : none

RSR based routine
Week #2 , Day #2

JUMP SQUAT:
5@20kg
5@20kg
5@20kg

HIGH BAR FULL SQUAT:
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
2@90kg
-2 min breaks. Easy, but not as easy as i would have wanted.
RSR proves to be much more demanding than i what i thought when seeing it on paper.
Legs are constantly tired. Moar sleep&food, must stretch/SMR too.

UPRIGHT BB ROW:
10@27,5kg ( -2,5kg )
10@27,5kg ( +2,5kg )
10@27,5kg ( +2,5kg )
10@27,5kg ( +2,5kg )
-Nice.

DB CURL:
10@16kg each hand ( +2kg per hand)
10@16kg each hand ( +2kg per hand)
-Nice.

PREACHER BB CURL:
10@25kg
10@25kg
-Kinda easy.

TRICEPS ROPE PUSH DOWN:
10@25kg
10@25kg
10@25kg
9@25kg
-Nice.

Adapting good to 4x10 / 1 minute breaks.

22 January 2015

Bodyweight@session : n/a
Soreness : quads tight.
Injuries/aches : none

1.5 hours full court basketball.
Endurance felt good. Not great but good. Vert felt good too, many rebounds, couple of huge blocks. Taking contact also very good for 2nd time in a row. Good stuff.

Tight quads is a permanent state now. With squatting 3*week plus one bball day, quads are never fresh. Hope it will improve at the 2nd phase of RSR where intensity replaces volume.
I am still never doing the slightest recovery activity either, so i don't really deserve to complain.

And a little visual for my hang power clean, from the top set @ 60kg.
Those 3 frames are : the dip ( one frame before pulling ) , the first frame that my feet are in the air and of course the catch ( biggest depth/max knee bend frame ).