Adarq.org

BTW T0ddday , if i didn't know you are setting something up for me and i saw this one you designed for LBSS and acole14 recently re-posted here http://www.adarq.org/progress-journals-experimental-routines/acole14's-journal-dunk-or-die/msg117308/#msg117308 , i would start it... yesterday. It fits 100% my likes, it has everything. Jumps, bounds, max sprints, tempos , heavy singles, back-off sets , hang-snatches/cleans , simplicity, huge room for AREG... i love it. Just saying.
I owe you a measuring device answer. No i don't have a special one, i use my phone's GPS , google maps, foot-by-foot measurement and a sharp mathematical engineer's mind, all combined. Let's just say I can measure any distance you require with extreme ease and accuracy.

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2 April 2016

Bodyweight@session : ~87.25kg , 2016 low i think?
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #26 ( Week #11 )

SUPERSET 1 - SQUAT ++ OHP:
3@92,5kg ++ 8@42,5kg
5@87,5kg ++ 8@42,5kg
8@82,5kg ++ 8@42,5kg
-Felt good and strong but quads hurt and sabotaged me. Fought it through keeping it safe. Not bad.

SUPERSET 2 - BSS ++ PULLUPS:
6 each leg @ 45kg ( +2,5 kg ) ++ 10
7 each leg @ 45kg ( +2,5 kg ) ++ 10
8 each leg @ 45kg ( +2,5 kg ) ++ 10
-Each set of BSS here is cycle 
-3x10 pullups is also cycle 

SUPERSET 3 - RDL ++ LEG RAISE:
20@60kg ( +5 kg ) ++ 20
15@80kg ( +5 kg ) ++ 20
10@100kg ( +5 kg ) ++ 20
5@120g ( +5 kg ) ++ 20
-Every set is cycle 
-5@120kg is also the heaviest i have ever RDLed , 

So pchain keeps beasting while quads keep dieing out. Gotta factor in that this was done less than 48hrs after bball. Next gym session is in a bit more than 72hrs though, gonna recover well and pshyche up and destroy this last GPP week.

7 April 2016

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

T0DDDAY'S GPP

Workout #28 ( Week #12 )

SUPERSET 1 - SQUAT ++ OHP:
3@92,5kg ++ 8@42,5kg
4@87,5kg ++ 7@42,5kg
6@82,5kg ++ 7@42,5kg

SUPERSET 2 - BSS ++ PULLUPS:
6 each leg @ 45kg ++ 10
7 each leg @ 45kg ++ 8+2
7 each leg @ 45kg ++ 6+4

SUPERSET 3 - RDL ++ LEG RAISE:
18@60kg ++ 20
14@80kg ++ 20
8@100kg ++ 20

Bad eating plan lately, ended up at an unwanted 2016 low, sudden 1kg drop from previous low 2 days ago. It is not weight loss of course, it is probably glycogen depletion.
Fail workout. Had no energy, less reps in everything. Gotta live with such days too.

I think i'm done with the GPP. I was planning to finish it hard this Saturday but my legs felt dead and tired doing a dynamic warmup before leaving for the gym. Hip flexors and calves were cramping, quads were hurting, I had problems even with BW squat warmups so called it a day. Then checked my log, it's been 3 months doing this no-break, many weeks included 3 GPP gym workouts AND basketball. Too much for this old rusty body.

It had great success overall:
-Pushed my work capacity and anaerobic endurance to amazing levels.
- Had me breaking my RDL lifetime PR multiple times.
-Pullups and OHP also at lifetime rested PR levels.
-Got back at BSS and core work after a gazillion years, great progress there too.
I failed at reaching my squat PR, but still made great progress there too. From 4x6@70kg initial weight , to 4-4-4@87,5kg stall, to 4@92,5kg / 6@87,5kg / 10@82,5kg cycle PR.

Body composition went good too:
Early February : net weight 87,5kg / 193 lbs , waist 91cm / 36'' , bodyfat estimation ~17,5%
Early April : net weight 85,5kg / 188 lbs , waist 89cm / 35'' , bodyfat estimation ~16,5%
Not bad at all for a period of good strength gains.

Planning to treat the next couple of weeks as an active deload period, minimize the volume while upping the intensity. How to do that? Simple, i will split that list of measurements to track and gym measurements and alternate between track and gym days building up to daily maxes. will use full rest and no volume back-off at all. I expect small numbers initially but 2-3 weeks would be great to reach true current maxes, let the GPP fatigue die down and milk whatever gains i had.
I am starting tomorrow.

12 April 2016

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

( SAD FAILED ATTEMPT OF ) TRACK TESTING:

Quads were fried. Stopwatch out of battery. Half the park lights broken and it was night when i got there. FML!
Got some numbers nevertheless:

Standing Vertical Jump : 25'' ( PR = 31'' , SB = n/a )

Double-Leg Running Vertical Jump : 30'' ( PR = 35'' , SB = 31'' )

Single-Leg Running Vertical Jump
Standing Broad Jump
Three Consecutive Broad Jumps
Five Single Leg Left Leg Bounds
Five Single Leg Right Leg Bounds
Five Alternating Leg Bounds
Forty Yard Dash
60 meter sprint
Flying 30 meter sprint

100 meter sprint : 16:xx ( PR = 14:9x , SB = n/a )

200 meter sprint : 35:xx ( PR = 34:x , SB = n/a )

This felt horrible. Each time i pushed a leg down hard i thought quads would pop-up , split in half, something like that.
Pretty amazed with the numbers i got, expected much worse with such terrible quad fatigue.
Gonna take a step back now, it is worthless pushing those legs, they can't give. Gonna do some recovery stuff at the gym like low impact treadmill/bike, high-rep-low-weight leg extensions and curls, and then also stretch, SMR etc.

13 April 2016

Bodyweight@session : 86,5kg
Soreness : very sore hamstrings and glutes. Not sure if they came from maxing DL or from sprints and jumps. how about both?
Injuries/aches : none

GYM REHAB SESSION

10 mins bike
( level 5 , around 70-80rmp, 5km covered )
You
LEG PRESS:
20@200lbs
20@200lbs
20@200lbs
20@200lbs

KNEE EXTENSION:
20@50lbs
20@50lbs
20@50lbs
20@50lbs

LEG CURL:
20@50lbs
20@50lbs
20@50lbs
20@50lbs

-Slow tempo ( 3 seconds per rep ) , small pauses at maximum ROM, small breaks (1 min ). Good shit, felt nice.

Let the quads rest (you shouldn't feel them sprinting anyhow) and settle into a routine where you can really be fit enough to relearn your movement patterns.  Hey at least you have quads.  I com honestly say that despite maxing a 400lb front squat I have never in my life experienced quad soreness.  Can't even imagine soreness there.

Get a new routine where you go 2-3x a week and do a workout like 477 for squats once per week and working up to a heavy double at least once a week.  Incorporate some bands and fly

14 April 2016

Spent a bit over an hour foam rolling and stretching the shit out of every leg muscle. Feels soooo good! What a dick i am, i should do this much more often.

nice!

how come that seems to always happen to us? we spend time stretching, foam rolling, etc.. feel amazing.. then we stop doing it? heh!@!

Quote from: adarqui on April 14, 2016, 05:54:06 pm

Quote from: vag on April 14, 2016, 03:48:15 pm

14 April 2016

Spent a bit over an hour foam rolling and stretching the shit out of every leg muscle. Feels soooo good! What a dick i am, i should do this much more often.

nice!

how come that seems to always happen to us? we spend time stretching, foam rolling, etc.. feel amazing.. then we stop doing it? heh!@!

Lol  smr is like that girl we neglect... Then we really need it and it comes through and we make a note of how great it is but then forget about till we need it again... If we just take care of that stuff often we would be so better off...

"That girl we neglect". Sounds like science fiction to me.

16 April 2016

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

GYM TESTING:

Full Back Squat : 2@80 kg
Parallel Back Squat : n/a ( PR = 120kg , SB = 110kg )
-Quads still broken. Had a hard time getting the 2nd 80kg rep up so didn't even try anything heavier, it is pointless.

Barbell Bench Press : 80kg ( PR = 80kg , SB = 75kg ) , ties lifetime 
-Fair, haven't benched at all in 2016.

Standing Barbell Push Press : 60 kg ( PR = 60kg , SB = 60kg ) ,  ties lifetime ( achieved last week )

Barbell Deadlift : ( PR = 150kg , SB = n/a )[/color]
-Didn't do, no reason to push a back-driven PR with broken quads.

Strict Overhead Pullups till Failure : 9 ( PR = 10 , SB = 10 )
-1 more rep than last time. Definitely  worthy, 9 chest-to-bar >>>>> 10 chin to bar.

Bodyweight Leg Raises till failure : 25 ( PR = 20 ) , 
Bodyweight Straight Leg Raises till failure : 18 ( PR = n/a )
-Did them with legs as straight as possible this time. I can't keep them totally straight, especially at the high point of raise ( angle > 45 )

Pushups Completed in 30 seconds: 23 ( PR = n/a )
-Nice. Fatigue caught up and caused slow down around rep 18, was pretty fast till then.

Nice overall. Been dieting when not working out and that showed up on the scale. Maybe overdid it, should have eaten a bit more, was too 'empty' for a 1RM day.
Must find a way to rest quads without de-training them, they accumulated sooo much fatigue from this GPP phase. I think i will set up this new routine and just start really light with squats. Normal reps ( alternating 477 and heavy 2s as prescribed ) but initially buffered, very cautious/conservative with weight increases, letting them catch up slowly.