Adarq.org

awesome! 

27 July 2015

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #53, ( Week #21)

HANG POWER CLEAN
5@20kg
3@30kg
3@40kg
3@50kg
3@50kg
3@52,5kg
3@52,5kg
3@55kg
-Tripling 55 while tired is now easy. Awesome.

RDL:
DEADLIFT:
5@50kg
4@70kg
3@90kg
2@110kg
1@130kg
1@150kg , lifetime  , previous was 140kg
-I cancelled RDL and maxed out deadlifts. I have no idea why. Was fun. 130kg very easy and fast. 150kg slow grinder but good form i think.
I haven't deadlifted for 1 year, when i did another max-out, and before that another year and so on. Maybe i should DL more.

BENCH PRESS:
10@50kg
8@50kg
8@50kg
-Even weaker with this 'new' reseted form than my already girly-weak bench.
However i see the potential of bringing it up, it feels a more legit/stable movement.

DEAD HANG PULLUPS:
9@BW ( +1 rep ) , lifetime 
6@BW
6@BW ( +1 rep )
Total = 21 reps  ( +2 reps )
Drop-set: Lat-Pulldown: 11@150lbs
-Awesome.

STANDING PAUSED CALF RAISE MACHINE ( 1:1:5 ):
8@BW+80kg
8@BW+80kg
8@BW+80kg
8@BW+80kg
-Awesome, currently love those, much better than high-rep normal speed ones.

28 July 2015

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

RUNS & JUMPS SESSION :

1 MILE RUN :
Time : 8m flat ,    , destroys previous PR by 30 seconds
Average speed : ~12 kmh
Pace : ~5m / km
-Awesomeness!!! Was a hard run though, i'd say 9-9,5 RPE

TODDDAY METHOD JUMPS:
SVJ :  max 26''
Dropstep : max 29,5''
1-step DLRVJ : max 30''
2-steps DLRVJ : max 29''
3-steps DLRVJ : max 30
-Don't know if it was the extreme heat or the hard run but those wouldn't work.

That was the 7th out of the last 8 workouts ( and 4th consecutive )  that i got to use the  icon.
Forgive the arrogance but...

BTW... you do jumps after running one mile? Are you nuts?

A mile ain't that bad though, if it is not all out like last night. It warms you up pretty well, a 10 minutes mile is a quick jog.
My 'full ordinary' sequence is a fast but not all out mile ( 7-8 RPE, 9-10 minutes ) , 10-15 tempos 80-100m @70% and then the jumps.
And i am able to progress the jumps with that sequence. But yeah, a good dynamic warmup and then just the jumps serves the jumps better, no doubt.

30 July 2015

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
0@67,5kg
0@67,5kg
0@67,5kg
-Failed the PR attempts. First one was close, the others not.

HALF SQUAT:
5@20kg
5@60kg
5@80kg
5@100kg
5@120kg
5@140kg
-No go, quads were very stressed at reversal. Had to play it safe and cancel the top set.

UPRIGHT BB ROW:
10@35kg
10@35kg
10@35kg
10@35kg
-Great.

Then i gym was closing so I had to complete the workout at home with my 10kg DBs.

BICEPS BB CURL:
BICEPS DB CURL:
12@10kg each hand
12@10kg each hand
12@10kg each hand
12@10kg each hand
-10kg is to light so did slow negatives, like 1:1:2. Nice.

TRICEPS PUSHDOWN:
TRICEPS DB EXTENSIONS:
10@10kg each hand
10@10kg each hand
10@10kg each hand
10@10kg each hand
-That was extremely hard, limited ROM at last reps in all sets.

It could be the other way around. My HPC is not that low, it is around 60-70% of my squat 1RM. Your HPC is ~20kg heavier than mine but your full squat and deadlift are ~40kg heavier than mine. Also my half squat numbers are rather normal compared to my full squat. Ok, maybe a 10% better than expected but that is all. So maybe it is your half squat that is very weak compared to your other lifts. It may be muscular recruitment ( quad vs hip dominant ), it may be structural ( limb lengths, body metrics etc ), it may be whatever.

Maybe the hips don't feel recruited but they actually are. What we feel is not what happens.
But try this ( if you haven't, which i am sure you have ): go jumping and focus on forcing it. After the plant and when putting power to jump think hard and try to feel and push your hips and glutes and hamstrings to explode you up. Might work, i found recently i was inhibiting my quad strength in the jump, i think as a result of my 8 month quad strain a couple of years back . I still haven't switched to auto, i do have to actively think "don't hold back, make them fire with all they got", but it works.

1 August 2015

Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
3@90kg
2@100kg
1@110kg
MEBM : 25@60kg , diesel
-Never saw the 110kg coming. Was true 1RM, stuck in the half squat rising for 1-2 seconds.
25 reps for the MEBM is PR i think. Felt like a century. Squatting over 20 reps distorts time, i am telling you!

SEATED DB ARNOLD PRESSES
12@10kg each hand
12@10kg each hand
12@10kg each hand
12@10kg each hand

NEUTRAL GRIP CHINUPS:
8@BW
7@BW
6@BW
Drop set : CG lat pulldown 12@150lbs

SEATED PAUSED CALF RAISE:
15@60kg
15@60kg
15@60kg