Adarq.org

6 December 2014

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none, rest worked, back is 100% again.

5/3/1 beginner template v.2

Wave #2 , Week #3 ( 1+ reps )

HIGH BAR FULL SQUAT ( 5/3/1 day ):
5@77,5kg
3@87,5kg
6@97,5kg
-6RM  but predicted 1RM lower than previous weeks.   

BENCH PRESS ( 5/3/1 day ):
5@55kg
3@62,5kg
6@70kg
-Same with squats, 6RM  but predicted 1RM lower than previous weeks. 

LEG PRESS PAUSED CALF 'RAISE':
12@250kg
12@250kg
12@250kg

BICEPS DUMBBELL CURL:
12 each hand @ 18kg
12 each hand @ 18kg

BARBELL PREACHER CURL:
12@25kg
12@25kg

TRICEPS ROPE PUSHDOWN:
12@30kg
12@30kg
-Very good here too. Expected sth like 12-10-9.

DEAD HANG NEUTRAL GRIP PULLUPS:
8@BW
7@BW
6@BW

SEATED WEIGHTED CRUNCHES MACHINE:
20@120lbs
20@120lbs

45 DEGREES BACK EXTENSION:
12@BW
12@BW
12@BW

Marathon session, joined two workouts in one.

Wave #2 of 5/3/1 has finished, updated the results and money sets of wave #3 here :  5/3/1 beginner template v.2

Here are the results:

SQUAT: ( 1RM used = 115kg )
11@87,5kg , predicted 1RM ~= 121kg  ( 1,4*BW ) ,  both all time

RDL: ( 1RM used = 125kg )
12@95kg , predicted 1RM ~= 135kg ( 1,6*BW ) , season PR, all time second best both 1RM and 1RM/BW
 
OHP: ( 1RM used = 52,5kg )
9@42,5kg , predicted 1RM ~- 55kg ( 0,64*BW ) , ties all time 1RM/BW 
            
BENCH: ( 1RM used = 82,5kg )
8@67,5kg , predicted 1RM ~= 84kg ( 0,98*BW ) , both all time 

The good news :
-Lifetime PRs in squat and bench , big improvement ( although no PR ) in RDL.

The bad news:
-Didn't improve in OHP ( yet tied season best 1RM and lifetime 1RM/BW PR ).
-My PRs came from higher-rep money sets, at the 1+ day that the %RM percentage was higher, i failed to match them.
-I feel kinda tired, weak, stalled. But that can be attributed to:
A) Being on lifetime PR strength level, you can't expect to progress linear from here. It is a plateau, busting it is difficult.
B) Maybe i need a deload, i have been going 100% for almost 4 months now, with only 1 week 'break' ( i was sick that week, and i did 1RM testing too ).
C) Bad sleep, not that i was ever good at this but lately my discipline at calling it a night has weakened.

What's next:
No time for a deload, xmas holiday ( i will be off for around 10 days ) is in 2 weeks. Gotta keep going hard to create a 'planned overreaching'
Not enough workouts for a full 5/3/1 wave, i need 9 and i only have around 6.
So i will do the +5 reps and +1 reps workouts that are exactly 6, i will just skip the +3 reps days of the plan.
Will try to get some more sleep too.

12 December 2014

Bodyweight@session : ~85.25kg
Soreness : none
Injuries/aches : none

5/3/1 beginner template v.2

Wave #3 , Week #1 ( 5+ reps )

BENCH PRESS ( 5/3/1 day ):
5@50kg
5@57,5kg
10@65kg
-All time predicted 1RM    ( ~86,5kg )
All time predicted 1RM/BW    ( 1.01*BW )
Broke two HUGE lifetime milestones, 85kg and 1*BW , , , 
Numbers are still weak but the achievement is incredible for me.

BICEPS DUMBBELL CURL:
12 each hand @ 18kg
12 each hand @ 18kg

BARBELL PREACHER CURL:
12@25kg
12@25kg

TRICEPS ROPE PUSHDOWN:
12@30kg
12@30kg
10@30kg

SEATED WEIGHTED CRUNCHES MACHINE:
20@120lbs
20@120lbs
15@120lbs

ABS SLED MACHINE:
20@BW+10kg - front
20@BW+10kg - lateral R
20@BW+10kg - lateral L

You're absolutely killing it atm.
 

You were right back when I was suggesting the Texas Method for you - you seem to milk all kinds of gains on this protocol. I might go on with it after I stall at TM.

18 December 2014

Bodyweight@session : n/a
Soreness : none
Injuries/aches : none

1.5 hours full court basketball.
Mediocre endurance. It is going down, every week i feel a little bit more unfit and it adds up. I know, I can't expect much more with this weekly bball session as the only cardio activity. Weather doesn't help me change my current plan, but i should at least do some treadmill/stationary bike stuff at the gym.
Vert was fine. Got 10'5''/30'' off one step at the end, being totally exhausted. Can't use it in-game without breaths though.