Adarq.org

Yes, agree. Last time we argued about this ( what was it, 2 years ago in your journal? ) my main argument was that gay, fag etc have been absorbed in the language and have lost their original meaning. So when you call something fag, you don't mock it as homosexual, you just mock it. Which is a valid argument, at least in Greek. BUT, that validity is cancelled for as long as homosexuals are treated as a genetically inferior species with limited human rights ( and that is the best case scenario in the 'civilized' world ).

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7 October 2015

Foam roll : IT bands
Stretch : groin, hip flexors, hamstrings, calves, quads-psoas ( kneeling stretch )

Everything felt much tighter than last session. Made them rolls and stretches longer. Session helped a lot.

Thanks man, looks like o-lifts are somehow progressing much better this year.
As for core, at some point i was consistent doing weighted stuff at the machines ( seated crunches, leg raise sled )  but tbh i don't think they worked much. Someone ( dreyth i think? ) posted a similar testimonial recently, cable-crunching a shitload of weight but still having weak core.
I think 'body'/'balance' stuff is much better. I did the 7DVJC the other day and it was pretty challenging. That was just 3x15 lying leg raise/lower and then 1 minute planks at each position ( left/front/right ). I was very happy last year with leg raises, i am too weak to do them hanging, did them on the dips cage ( they are called 'captain's chair' leg raises, lololol ). Also too weak to bring legs over parallel. Even like that, seated and raising to parallel they torched my abs. LBSS often praises the 'windshield wiper' variation. Finally a lot of people in here swear by wheel roll-outs too. Add some back-extension stuff for a more balanced core, although i am sure your back is very strong from all those pulls.
Hope it helps.

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8 October 2015

Bodyweight@session : ~87,5kg
Soreness : none
Injuries/aches : none

RDL:
8@85kg ( +2,5 kg )
8@85kg ( +2,5 kg )
8@85kg ( +2,5 kg )
-Great.

BB LUNGE:
Moving those to Saturdays after MSEM as planned. Bringing back back extensions, will try to achieve doing them glute/hamstring dominant.

INCLINE (45') DB PRESS:
12@18kg each hand ( +2 kg each hand  )
12@18kg each hand ( +2 kg each hand )
12@18kg each hand ( +2 kg each hand )
-Owed those from previous session. Great, easy besides load increase.

UPRIGHT ROW:
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg ( extra set )
-Strong.

BB CURL:
12@27,5kg ( +2 reps )
12@27,5kg ( +2 reps )
10@27,5kg
10@27,5kg
PREACHER CURL:
12@20kg
12@20kg
DB HAMMER CURL:
11@14kg each hand
11@14kg each hand
-Decided to switch from 4x10 curl to 2x12*3 different bicep target curls. I want to chase 17'' flexed biceps, just for fun ( max i ever got was 16,25'', currently ~15,75'' ).

TRICEPS PUSH DOWN:
10@140lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@140lbs ( +10 lbs )
9@140lbs ( extra set )
-Strong. Approaching limit strength. Focus on strict form.

45' HYPEREXTENSION:
12@BW
12@BW
12@BW
-Tried to do those glute/hamstring dominantly. Not sure, felt like it was working but not 100%, still early.
Major mover was still lower back but i did feel them in glutes/hamstrings much more than previously. Nice.
I want the spinae erector involved anyway, the pchain leg muscles more invlolved is an added benefit.

Another great/strong session. Feels awesome.

What do you guys think of targeting core via anti-extension, anti-rotation, anti-lateral flexion, anti-flexion?

ab wheel is perfect for anti-extension, you can hit anti-lateral flexion and rotation all at once with landmines, pure anti-rotation with push-pull.  anti-flexion basically gets taken care of from squats/any hip extension

10 October 2015

Bodyweight@session : ~86,75kg
Soreness : none
Injuries/aches : none

HANG POWER SNATCH
5@22,5kg
5@32,5kg
5@37,5kg
3@42,5kg
2@47,5kg , ties last week's all time 2RM PR
-All sets felt better but i failed to lock the third rep @47,5 for the lifetime 3RM & predicted 1RM PRs. Hopefully next time.

SQUAT:
5@22,5kg  ( +2,5 kg )
5@42,5kg  ( +2,5 kg )
5@62,5kg  ( +2,5 kg )
3@82,5kg  ( +2,5 kg )
MSEM :
1@92,5kg  ( +2,5 kg )
1@95kg
1@97,5kg ( - 2,5 kg )
1@100kg
1@102,5kg  ( +2,5 kg )
1@105kg  ( +2,5 kg ) , season 1RM 
-Got it right this time. MSEM @>90%1RM works better with small increases. No shit! Very happy with form/depth.

SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand ( +1 rep )
-Nice.

SEATED REAR DELT FLY MACHINE:
12@50lbs ( +10 lbs )
12@65lbs ( +2 reps )
10@65lbs
-Very nice, good progress.

DEAD HANG NEUTRAL GRIP PULLUPS:
7@BW
7@BW
6@BW ( +1 rep )
NEUTRAL GRIP LAT PULLDOWN: 13@150lbs ( +10 lbs ) , ( -2 reps )
-Nice.

SEATED PAUSED CALF RAISE:
15@52,5kg
15@52,5kg
13@52,5kg
-Same with last time. I think i was doing longer pauses and slower eccentrics though.

13 October 2015

Bodyweight@session : ?
Soreness : none
Injuries/aches : right lower back still there but much better

Went to the park, did some shooting around & layups for 45'
Not having done anything at all besides weights the last 20 days had obvious consequences. Was slow, stiff, uncoordinated.
Still did a few jumps in the end, they were a joke, 27-28.

15 October 2015

Went to the park, did some shooting around & layups for 45'. Moving much better than 2 days ago. Or, if you prefer, less terrible, lol.
Jumps in the end were improved too, feeling more fluid/bouncy and getting a couple of inches higher ( repeatable 29'' ).

 

did the idiopathic back pain go away?

Thanks both. Back still hurts a bit like every other morning but it goes away soon and doesn't bug at all during training so I stopped logging it.