Adarq.org

Gotta start running again. No real run since previous Saturday's race. Just 20 mins bike and 1 bball session (ok 1 more bike today and 1 more bball tomorrow ). Not a dramatic off  but gotta get back at it relatively soon.

Also, i want to buy a smart watch. I was thinking Samsung galaxy watch ( im a samsung guy, got mobile and TV and i am really happy with them ). Note that the strongest reason for getting it is for fitness tracking. Samsung watch is a great all around choice. But the Samsung running app on my mobile (samsung health) is very basic, it keeps only total time, total kcals and 1km splits. No custom laps, no other auto metrics. e.g. if from 1.5km to 2.5km i do 4', but 1 to 1.5 / 2.5 to 3 was walking , like 5' each, then the log will say 2nd km was 7 minutes and 3d km was 7 minutes, the intermittent 1km PR is lost.

I searched a bit the reviews but couldn't find what i wanted. Before i dig deeper, can you guys tel me:
Long shot : Is there someone with a samsung watch? Or someone that can easily find the full specs of the samsung watch fitness tracker?
For a larger target group : Is there a mobile app (android) that does such complicate measurements? Ideally i would like a full report like those that adarq posts. 12 mins test, fastest km fastest mile fastest idk what. That's garmin right? Is that from a built in app? Or from a post-processor that i can download too?

If i can get good/complex measurements with an app, i will prefer the samsung watch. If not, then i will opt out the smart/cell stuff and will buy a garmin watch. 

Thanks and cheers! 

Ah that is very useful, thanks! Ill give those a try and probably get the samsung watch which offers a greater level integration and is much more useful to me than a garmin.

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24 October 2018

Bodyweight@session : ~85,5kg
Soreness : quads, glutes, abductors, chest, shoulders, lats. all rather minor
Injuries/aches : none

HANG POWER CLEAN:
10@20kg
5@30kg
5@35kg
5@40kg
5@45kg ( +2 reps )
5@50kg ( +2 reps )
3@55kg ( +1 rep )
2@60kg ( +1 rep )
1@65kg ( extra set )
5@50kg ( +10 kg ) , ( -3 reps )
5@50kg ( extra set )
-Chaotic improvement. Just 2nd session and i am 2.5 kg away from my 1RM PR. Gotta love that. 70 is going down for sure this year!!!

BICEPS Z-BAR CURLS:
10@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg )
-Strong and solid

TRICEPS ROPE PUSH DOWNS: ( new exercise )
10@100lbs
10@100lbs
10@110lbs
10@110lbs
-Somehow decided to switch to rope. Good choice. 20 lbs less is much harder and is felt much more right in the triceps.

STATIONARY BIKE:
25 mins: 11km / 170kcal worth.
-Super LISS, heart rate at the end was 110 or so.

30 October 2018

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
5@75kg ( +2,5 kg )
5@75kg ( +2,5 kg )
5@75kg ( +2,5 kg )
14@60kg ( +2,5 kg ) , ( -1 rep )
-Still very strong.

BENCH PRESS:
5@67,5kg ( +2,5 kg )
5@657,kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@52,5kg
-Very nice for first time at this load, expected to lose a couple of reps.

DEAD HANG PULLUPS:
6@BW+7,5kg ( +1 rep )
5@BW+7,5kg
5@BW+7,5kg
11@BW
-Solid.

1 November 2018

Bodyweight@session : ???
Soreness : glutes, traps, some shoulders and triceps
Injuries/aches : don't remember

1½ hours full court basketball.
Little improved endurance, no gassing out this time, there were tired sections but not totally gassed out.
All else the same, which is good all around for my standards. Some short dist HIIT would help now but i don't see it happening.
Vert was springy again, it has to be the power cleans.

5 November 2018

Bodyweight@session : ~85,75kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
5@77,5kg ( +2,5 kg )
5@77,5kg ( +2,5 kg )
5@77,5kg ( +2,5 kg )
16@60kg ( +2 reps )
-Linear progress continues.

BENCH PRESS:
5@67,5kg
5@67,5kg
5@67,5kg
17@52,5kg  ( +2 reps )
-Awesome control at 67.5, already ready to up @ 2nd workout at that load. Strong dropset too.

DEAD HANG PULLUPS:
6@BW+7,5kg
6@BW+7,5kg  ( +1 rep )
5@BW+7,5kg
12@BW  ( +1 rep ) , ties 
-Very controlled, very strong.

Yup, another strong session as announced. Ride the rollercoaster while it lasts haha.

HANG POWER CLEAN:
10@20kg
5@30kg
5@40kg
5@45kg
5@50kg
5@55kg ( +1 rep )
3@60kg
2@65kg ( +1 rep )
0@70kg
0@70kg ( extra set )
6@55kg ( +1 rep )
8@50kg ( +2 reps )
-More progress, very strong. However 2 failed PR attempts were close but not that close.

I need to find a way to break the 70kg plateau at HPCs, been stuck at it for ages. Checked log, last time i was in them again i was doing 65kg triples but still unable to to a single @70.
Volume dropsets like i do now are probably useless. Should do more near-max doubles and singles. Should also do some high pulls.
I like olifts very very much, i enjoy them, especially HPCs. And although it seems a very very long shot, I'd love to be able to clean 80kg.

Seems like a lot of volume there before you get to your PR attempt. Have you tried limiting the number of reps as you build up? I don't actually know the best way to do it but maybe you could try 10 with the bar, then 5 @ 30, 3 @ 40 then singles at 50, 60, 70 etc.

10 November 2018

Bodyweight@session : ~86,25kg
Soreness : none?
Injuries/aches : none

RDL:
8@85kg ( +5 kg )
8@85kg ( +5 kg )
8@85kg ( +5 kg )
-Grip was sabotaging me but got through it.

DB LUNGES:
8 each leg @ 18 kg each hand ( +2 kg per hand )
8 each leg @ 18 kg each hand ( +2 kg per hand )
8 each leg @ 18 kg each hand ( +2 kg per hand )
-Very nice.

BB OHP:
5@42,5kg ( +2,5 kg ) , ( -1 rep )
5@42,5kg ( +2,5 kg ) , ( -1 rep )
5@42,5kg ( +2,5 kg ) , ( -1 rep )
16@32,5kg ( +1 rep )
-Awesome, repping 42.5 for ultra strict full ROM OHP is amazing for me.

DEAD HANG CHINUPS:
6@BW+7,5kg
6@BW+7,5kg
6@BW+7,5kg ( +1 rep )
12@BW ( +1 rep ) , i think this ties 
-Very strong and solid.

Finally did this workout 2 Saturdays in a row and you can see the results! No time for bragging, gotta push even more!