Adarq.org

14 January 2016

1½ hours full court bball.
Endurance pretty good. Performance bad though, legs too heavy/tight. Expected, as i said i am not gonna care about performance for a while, building strength is #1.
A few rim jumps were at my 'base' ( 10'5'' / 30'' ) but felt terrible, i felt like i would barely touch rim at liftoff, yet i was touching it mid-thumb.. Pretty encouraging actually.

Nutrition :
2100 kcal / 150g protein / ( 600 kcal deficit )

15 January 2016

Wanted to run for recovery but was too sore to do anything.
Quads, hamstrings, abductors, glutes, abs,all. Must be bball, having good endurance  increases active playtime, for which  there is a price to pay.

damn!

Also failed at diet, ended up with a 300kcal surplus instead of deficit, with only 90g protein.

walking for recovery is still good, and, after getting moving for a little bit you may feel good enough to throw some light runs in just to get the blood flowing a bit more. I used to do that  alot.

interested to see the PR x-mas tree's during this strength focused phase!

pc!

T0DDDAY'S GPP ® © ™

The original recommendation:

My suggestion was to do a whole body intense lifting split that will allow you to recomp and keep that fat off - basically what I have all my lower level athletes do to turn them into beasts.   Idea is similar to german volume training in that the volume is great enough to keep you from gaining fat - only I try to mix it up so you can still train dynamically.   Here is the whole body split I have people doing that works really well.  I aim to go back on it when my knee is healed as well.   

Requirements: (1) A squat pad and a squat rack and weights.   Weight suggestions given for a bench/squat/dead of 225/315/405 and should be adjusted.

Set 1:
* Set up a bar on the inside of the rack and a bar on the outside of the rack. 

Superset Squats/Military Press:   4x6 & 4x8 @ 225,135

Set 2:

* Using the hex bar and and the squat pad as a fulcrum do the following superset:

Bulgarian Split Squats/Pullups:   4x8 each leg, 4x10

Set 3: 

* If you have a slant bench you can use that for leg raises otherwise stick with pullup bar for leg raises:

Glute Thrusts/Leg raises:  4x20,15,10,5  &  4x20

Set 4:

If you have an energy after this is done do band squats with 135-225 for two sets of 30 seconds each as many reps as possible.  This will induce lactate and cramping.   

This  workout should take 1 hour. 

Restrictions:

I like this program very much! Pretty close to my likes also. Unfortunately my gym has no : hex bar, adjustable squat rack, front/back rack, squat pad , bands. But i/we could tweak it to the available stuff.

Also it is a commercial gym, pretty often packed with people that noone does 'weird' stuff, so it will be a little difficult to do hip thrusts.


Modifications:
As mentioned hip thrusts are unlikely to happen . I will do them whenever possible, for the rest of the time i will substitute them with (as much glute driven as possible ) RDLs.
The bands absence cancels band squats AMRAP for set 4, i will substitute them with hang power cleans.
Edit:

Said i'd do HPCs  instead of the prescribed band squats AMRAP finishers, but thinking about it again i found speed half squats much more related. Going for volume o-lift while exhausted didn't feel much sane either.

So here is the modified program:

Squat 4x6 / Military Press 4x8

BSS 4x8 / Pullups:  4xF

Hip thrust-RDL 4x20,15,10,5 / Leg raises: 4x20

Speed half squats : 2x30sec AMRAP

Rest between sets : ~2 minutes
Rest between exercises : ~3 minutes
Frequency : 3 times a week
Extra elements : calf work , 2 times a week
Duration : ~3-4 months

This is the initial plan, will AREG on the way if needed.

T0ddday, what is your view on this?

Exaggerated grunting should help as well.

18 January 2016

Bodyweight@session : ~89kg ,    , heaviest i've been in 2 years.
Soreness : none
Injuries/aches : none


T0DDAY'S GPP

Week #1 , workout #1

SUPERSET 1 - BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 7
8 each leg @ 10kg DBs ++ 7
8 each leg @ 10kg DBs ++ 6
8 each leg @ 10kg DBs ++ 6

SUPERSET 2 - RDL ++ LEG RAISE:
20@40kg ++ 15
15@60kg ++ 15
10@80kg ++ 15
5@100kg ++ 15

SUPERSET 3 - SQUAT ++ OHP:
6@70kg ++ 8@30kg
6@70kg ++ 8@30kg
6@70kg ++ 8@30kg
6@70kg ++ 8@30kg

HANG POWER CLEAN , 30'' AMRAP:

Duration : ~55 minutes

HOLY SHIT!!! I can already see how this program keeps the fat off.
I was unlucky to get started on an unnaturally crowded gym day. Squat rack was taken by 3 people so i had to do the squat-OHP supersets last instead of first.
Started with BSS++pullups. Used 10kg DBs for BSS since i haven't done them for ever. Was too light. HR after set 4 : ~165bmp.
Went on to RDL++leg raise. Did them as glute driven as i could, with an exaggerated hip thrust finishing. Worked well up to 80kg, 100kg was more conventional RDL.
Then went to  squat++OHP. Emotions during it was intense combined desire to : puke, cry, smash everything and kill everyone in the gym. Nice HR after set 4 : ~175bpm 
Could gather some last drains of  energy to do the AMRAP finishers but decided to not rush, better next time that i will do the sets in the right order too.
As for the second part of the supersets: pullups went ok , leg  raises are weak ( cant do 20 ) , OHP @30kg was too light.

Nutrition :
3100 kcal / 180g protein / ( 300 kcal surplus)

Exaggerated grunting should help as well.

actually i find subtle, breathy grunting to be more effective.   

leg raise = straight or bent knees for you?

20 January 2016

Bodyweight@session : ~88.25
Soreness : glutes and hamstrings soreness went a bit down, quads went a bit up, wtf! abs and back went down too.
Injuries/aches : none

T0DDAY'S GPP

Week #1 , workout #2

SUPERSET 1 - SQUAT ++ OHP:
6@72,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@72,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@72,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@72,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 12kg DBs ( +2 kg per hand ) ++ 7
8 each leg @ 12kg DBs ( +2 kg per hand ) ++ 7
8 each leg @ 12kg DBs ( +2 kg per hand ) ++ 7 ( +1 rep )
8 each leg @ 12kg DBs ( +2 kg per hand ) ++ 6

SUPERSET 3 - RDL ++ LEG RAISE:
20@40kg ++ 15
15@60kg ++ 15
10@80kg ++ 15
5@100kg ++ 15

SPEED HALF SQUATS AMRAP:
30''@50kg : 21 reps
30''@80kg : 15 reps

Much better this time. Everything felt kinda easier although i upped the loads and i was very sore. Probably some part of it is from doing stuff in the correct order, squats go first.
Said i'd do HPCs  instead of the prescribed band squats AMRAP finishers, but thinking about it again i found speed half squats much more related. Going for volume o-lift while exhausted didn't feel much sane either. I'm probably keeping that. 80kg brought me to the limit, was good while repping but after re-racking i felt so drained that i had to sit down for 2-3 minutes to regain confidence i can walk. Was too low on carbs too, my bad.

Nutrition :
3200 kcal / 230g protein / ( 400 kcal surplus)