Adarq.org

wb vag!!! 

Quote from: T0ddday on August 22, 2016, 01:04:58 pm

Quote from: vag on August 22, 2016, 05:21:26 am

Quote from: LBSS on July 30, 2016, 06:18:24 pm

20 days is awesome, where are you going?

Sorry for belayed reply. I was all around Greece, couple of seaside mainland places and couple of islands. It is too easy for us in the summer here and it is too good to consider going somewhere else, everything is reachable with a very cheap 30 minutes flight and even if you are not up to that there is always an awesome beach withing 1-2 hours drive, wherever you live.

Aaaaand, i'm back. No training at all those days, except from an extreme ( for my standards ) amount of walking the last 10 days at the islands ( mobile says 4-5 km per day ).

As we say here when coming back from holidays 'may we have a good winter'.

Man.  I miss the Mediterranean... I wanna visit Greece... Next summer I am.  That's it.  Seeya next year vag. 

This year I'm going to Japan... Anybody got any very advice for Japan?

dno. i've never been outside the US. :/ 

Well... You basically live in Cuba so there is that... Florida sucks.  But south Florida is cool and culturally interesting...

26 August 2016

Bodyweight@session : ~83,5kg
Soreness : low back, hamstrings, abs, arms, traps
Injuries/aches : none

HALF SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
5@90kg
5@100kg
-Yup, those are made for me. Extremely explosive, concentric around half a second. 100kg was light for legs but cns and back were a little shocked.

DIPS:
6@BW
6@BW
6@BW
6@BW
6@BW
-Nice.

'CHINUP GRIP' LAT PULLDOWN:
6@120lbs
6@130lbs
6@140lbs
6@150lbs
6@160lbs
6@170lbs
Nice.

Haha, dick soreness was a fancy way of saying that everything on me was sore.

Quote from: adarqui link=topic=284.msg124187#msg124187

dno. i've never been outside the US. :/ 

Am I mistaken, or didn't you go to china before, I remember you made a video about it, or was it just china town and you were just trolling us.

lmao!!! it was just a basketball gym full of asian people on one side, and black people on the other side.. that's a good memory though. :F

that was me just trolling/messing around @ 1:50 in this video: https://www.youtube.com/watch?v=pI_c2dz0C_4

i'm actually glad i just re-watched that video though.. weird but cool. 

peace man!

29 August 2016

Bodyweight@session : ?
Soreness : quads and glutes
Injuries/aches : none

Went at the park

1500m RUN:
-Went very easy, barely faster than jogging. Got 10 minutes, not bad.

TEMPOS:
5*150m @ 80% , starting every 2 minutes.
-Went for some intensity here. Very nice, all were 30-32s and felt very easy, bouncy.

JUMPS:
SVJ : max 25-26''
Dropstep : max 28''
1-2-3 step DLRVJs : max 29''
-SVJ felt good. Dropstep too ( got more strict about it, back leg must not move at all ). Everything else was clumsy, couldn't coordinate well, like stumbling on my own feet if that makes any sense. Plant and takeoff were good though, smooth, fluid and with good power output.

I am the leanest i've been since last year currently, around 15%, also the lightest i've been this year, so i guess that's what made runs and jumps feel good, despite not having done them for an entire month. Well, gotta keep it, gotta stay lean and keep doing them, simple as that.

things are looking pretty good, especially considering you just came off that vacation. lightest/leanest in a long while, jumps are pretty high (especially DLRVJ) yet feeling clumsy on them still - since you haven't been jumping much .. and sprints/running is looking good.

excited.

pc!!

2 September 2016

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

HALF SQUAT:
5@22,5kg ( +2,5 kg )
5@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@92,5kg ( +2,5 kg )
5@102,5kg ( +2,5 kg )
-Great, they started feeling lighter already, despite upping load.
Plan is to stay consistent with them all year and get to a legit 5x160kg top set around end of June. That is 60kg in 10 months, 6kg a month, very doable.

DIPS:
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW
PUSHUPS: 20@BW
-Strong.

DEAD HANG 'CHINUPS:
8@BW
6@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 15@45kg
-Strong.

SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
-Hard.

---

That workout was done Friday night. Felt great. But then , late afternoon of Saturday, my lower back got wrecked. It is Monday morning now and it finally faints, but it was not good. Dunno what happened, i videotaped my half squats and they were pretty legit, i don't goodmorning at all. Maybe one thing i do wrong is that i do them very explosively, getting on my toes at the end, the bar practically leaves my shoulders, so as i go back down i guess the bar actually does a ~ 5'' free fall, then my spine has to absorb all of that ( oly shoes , locked knees from hyperextension ). SO, long story short, i should stop doing them explosively, the good things with halves come from the supramax load, if i want to do explosive lifting i should do it with less weight, as prescribed.

2 September 2016

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

HALF SQUAT:
5@22,5kg ( +2,5 kg )
5@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@92,5kg ( +2,5 kg )
5@102,5kg ( +2,5 kg )
-Great, they started feeling lighter already, despite upping load.
Plan is to stay consistent with them all year and get to a legit 5x160kg top set around end of June. That is 60kg in 10 months, 6kg a month, very doable.

DIPS:
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW
PUSHUPS: 20@BW
-Strong.

DEAD HANG 'CHINUPS:
8@BW
6@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 15@45kg
-Strong.

SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
-Hard.

---

That workout was done Friday night. Felt great. But then , late afternoon of Saturday, my lower back got wrecked. It is Monday morning now and it finally faints, but it was not good. Dunno what happened, i videotaped my half squats and they were pretty legit, i don't goodmorning at all. Maybe one thing i do wrong is that i do them very explosively, getting on my toes at the end, the bar practically leaves my shoulders, so as i go back down i guess the bar actually does a ~ 5'' free fall, then my spine has to absorb all of that ( oly shoes , locked knees from hyperextension ). SO, long story short, i should stop doing them explosively, the good things with halves come from the supramax load, if i want to do explosive lifting i should do it with less weight, as prescribed.

my 2 cents.. avoid the -onto-toes-bar-free-fall-explosiveness-.. it's just not needed. The most important bit of explosiveness is the transition from eccentric to concentric imho (which is way far from the top of the lift). you still want to accelerate the bar up but, no need to extend it all the way through onto your toes.

if you really wanted to attack both of those things in the same session you could complex half squat with box jumps/SVJ's etc.. but I don't think it's much more effective than just separating them out. It can also make your knees feel a bit achy if you complex heavy maximal strength exercises with explosive jumps etc, from my experience.. So I avoid that stuff. FWIW, I did enjoy complexing squat with jump rope.

and ya like you said, if you want to do some ballistic lifts, they are better off being ~20-30% 1RM .. even then, still not needed right now imho.

pc!

Yeah, always AELS , better safe than sorry. The thing with the toes and/or the explosive lifting is i didn't do it intended. I just got carried away from the force output potential and kept pushing as hard as i could. I'll try to control it from now on. Still not 100% yet, but i think i can lift now. Planned to run instead the previous days but we got the first autumn storms so i haven't done shit since Friday. FML.

that got me thinking of something.. i've always wanted to run on a rubberized/pro track with spikes, in the rain. dno why, just sounds fun af.