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running will interfere with lifting while you adapt. wouldn't worry about the weak HPC and squats (not that you were).

True, that is what i thought too. But until you hear it from someone else it is more an excuse than a reasoning, so nice to hear it!

In other news, i am down with a cold since Sunday. No fever, but huge sneezing and coughing and overall weakness. I would be ok with it and see it as a forced deload, but the upcoming weekend it is Easter here, so i get 4 more 'obligatory' off days. So i will try to train through it today that i feel a tiny bit better. Might overdose on caffeine to make up for the weakness.

8 April 2015

Bodyweight@session : ???
Soreness : quads, calves, lats, chest
Injuries/aches : none

Was too cold and windy outside and i am still recovering from that cold so I decided to skip the planned sprints and jumps session.
Did this instead:

DYNAMIC WARMUP

BILATERAL LINE HOPS:
4x40 ( 2x40 left-righ / 2x40 front-back )

MR-TUCK JUMPS:
4x10

JUMP SQUAT:
3x5@20kg

12'' DEPTH JUMPS:
4x5

BICEP DB CURL:
4x15@10kg each hand

TRICEP DB KICK-BACK:
4x10@10kg

Ate maintenance.

So the Greek Easter monstrosity is over.
Went and shot hoops for 45 minutes today trying to get some alcohol and cigar smoke out of my system.
Lol, that was hilarious. It was very challenging to even dribble at a medium speed, no chance of sprinting and jumping.
Stayed at it though, got a good blood flow in. Lets see what happens at gym tomorrow.

15 April 2015

Bodyweight@session : ???
Soreness : quads, calves, chest
Injuries/aches : none

Another week with one less working ( open gym ) day, so another week with one runs&jumps and one gym day merged into this:

DYNAMIC WARMUP

BILATERAL LINE HOPS:
4x40 ( 2x40 left-righ / 2x40 front-back )
-Kinda slow.

MR-TUCK JUMPS:
4x10
-Quads feeling too stiff when jumping.

JUMP SQUAT:
3x5@20kg
-Nice.

12'' DEPTH JUMPS:
4x5
-Very good, much improved overall compared to last week.

BICEP DB CURL:
15@10kg each hand
12@10kg each hand ( -3 reps )
11@10kg each hand ( -4 reps )
10@10kg each hand ( -5 reps )
-Weaker than last week.

TRICEP DB KICK-BACK:
12 each hand@10kg ( +2 reps )
12 each hand@10kg ( +2 reps )
12 each hand@10kg ( +2 reps )
12 each hand@10kg ( +2 reps )
-Stronger than last week.

DB UPRIGHT ROW:
12@10kg each hand
12@10kg each hand
12@10kg each hand
12@10kg each hand
-Very nice.

18 April 2015

Bodyweight@session : 84,5kg , first time under 85kg in 2015 
Soreness : none
Injuries/aches : none

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

Workout #16 ( Week #6 )

HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
2@50kg
1@60kg
0@65kg
0@65kg
0@65kg
0@60kg
2@55kg
3@50kg
-60 went up nice. 65 wouldn't.

HIGH BAR FULL SQUAT:
MSEM:
1@90kg
1@95kg
1@100kg
1@100kg
1@100kg
1@100kg
-Wanted to do 1 or 2 105 but 100kg were heavier than i wanted so stayed there.
MEBM:
20@65kg
-Brutal. Struggle is mostly mental after rep 12.

BB OHP:
9@40kg ( +2,5 kg ) , ( -3 reps )
6@40kg ( +2,5 kg ) , ( -2 reps )
5 @40kg ( +2,5 kg ) , ( -1 rep )
Total = 20 reps ( -6 reps )
-Expected drop from weight-up, wanted a couple of reps more.

BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
9 each hand @ 36kg ( +1 rep )
Total =  29 reps ( +1 rep )
-One more rep and then it is the 40s.

SEATED PAUSED CALF RAISE:
15@55kg ( +5 kg )
15@55kg ( +5 kg )
15@55kg ( +5 kg )
-Got all reps but i sense i lost a bit of ROM so will redo this weight.

Diet-pan looks like it is going great. On a slow but steady weight loss despite force-feeding over 3000kcals each and every gym day.
Looks like i have maintained, if not added, all muscle mass despite the weight loss. Lifts are on a linear progress, I look bigger AND leaner.
A successful re-composition? Now that would be awesome. Not celebrating yet, patience, let's see how it goes.

Thanks. I go around 500-700 under TDEE. That includes the cardio days too. So at bball day that TDEE comes up to 2800-2900, i will eat ~2200. On a total rest day TDEE will be around 2200 so i eat 1500-1700.

Nope, on gym days i try to go ~500 above maintenance. My BMR is around 1900, my TDEE in a normal day is around 2200 , so my TDEE at a day of weight lifting is around 2500. So i eat around 3000. If TDEE rises more, so do the kcals, e.g. this Saturday that i trained more and also did other things throughout the day, my TDEE came up to 3000 so i ate 4000 ( was planning 3500 but got carried away, Saturday night pizza, yay! ). I also try to concentrate kcals and carbs post-training at gym days. At times it gets a bit hard/annoying to force-feed a 2K clean(ish) dinner but you get used to it.

In other news, i felt kinda shity yesterday, like semi-sick. No fever or other symptoms but this overall numbness and weakness. So i didn't train. And that makes it a third week in a row that the 'normal' plan has to be tweaked. FML!

Hah, i am the exact opposite, I am a manic eater. Dunno about results, it is not that i made a mouth dropping recomp. Still too early. But yes, from what i've done so far ( bulks and cuts ) this one looks like the best deal, very happy with it so far. Curious to see how it continues. Fingers crossed here too.

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21 April 2015

Bodyweight@session : ~85,25kg
Soreness : none
Injuries/aches : none

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

Workout #17 , ( Week #7 )

HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@45kg
3@45kg
3@45kg
3@45kg
-Technique day. Very nice.

HALF SQUAT:
5@50kg
5@70kg
5@90kg
5@110kg
5@125kg
-Stayed at the same loads to get a better 'feel' of 125. It is still heavy.

BENCH PRESS:
8@60kg ( -2 reps )
7@60kg ( -1 rep )
6@60kg
Total = 21 reps ( -3 reps )
-Widened my grip a bit. I grip the bar with mid-palm at those smooth rings. I'd say it is a medium grip. I felt like it is too narrow for my long ass arms, involves too much of my (very strong ) triceps and takes away results from my ( very weak ) chest. So moved each hand ~3 inches out.
It sure felt more 'chest' this way, but i am not sure if my logic is valid. I am searching some info and it seems that the wider you go the less tricep you involve indeed.
Dunno, any thoughts/knowledge on that? Should i stay wide, or just go with the width that makes me lift the most ( medium )?

DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 19 reps
-Same reps with last time again. Stalled.

STANDING CALF RAISE:
30@BW+50kg
30@BW+50kg
28@BW+50kg ( +2 reps ) 
-Nice.