Adarq.org

re: leg press

fwiw, I don't think we should hate it (i know you were kindof kidding). It seems like it could be a useful assistance tool - but i'd personally choose something involving barbell assistance. So ya it's definitely not useless, it is activating muscle fibers ;f

If you add it in, curious to see what you think of it after utilizing it for a while.

pc!

Yeah, fuck leg-press, all this ego-pumping tonnage didn't do shit for my legs , 4@85kg squat >>>>> 10@220kg leg-press.

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20 October 2016

Bodyweight@session : ???
Soreness : quads tight
Injuries/aches : left trap , 95% or so

1½ hours full court basketball.
Incredibly better fitness. But i haven't run at all lately. So what happened? I just minimized ( actually zeroed ) alcohol and cigars consumption last week. Man, all the difference in the world, just from one week. Literally incredible. On a mission to keep that up lately.

that'll do it.. (cutting out cigars/alcohol) hah.

also i've found lately .. a TON of watermelon a few hours before an endurance/speed session and I feel ridiculous.. i think that's my new performance-enhancing-pregame-food. hydration + sugar all in one.

i still like bananas the day before & day of.. but i think a ton of watermelon is my new go-to for pre-important-performance.

Jumping is still sub-par though. There was this play that i followed a fast break from the main corridor and i jumped for the follow in case the winger loses the lay-up. Lane was free, got a perfect run-up and plant, i am used to get palm at rim at such situations, or double hand rim touch. Man, i didn't even get rim, and i missed it by a lot too, current in-game DLRVJ = ~22''      .
Legs are still and ever too tight. Quads hurt a bit when i jump, always. Idk, I'm thinking i might have developed quads tendonitis? Will never now until i get my ass down to stretch and SMR.

i've been stretching my quads alot lately.. i tell you, at night, my quads are sooo much more flexible -> and I run a ton faster.. i just fly at night. In the morning, my quads are tight .. takes me alot longer to warmup, get loose, etc.. and even when i'm running, i still feel nothing like how I do in the evening.

i scratched the SMR .. felt like it was tearing me up more than helping. I've been back on stretching but, trying to go really light. Trying my hardest never to force anything or get "greedy" on a stretch.. I think it's definitely making a difference in my running.

the biggest thing i've noticed is.. with standing quad stretch, in the evening I can use one hand (grabbing my ankle) and get my heel to my butt easily.. in the morning, initially it feels like ~4+ inches away.. and it takes a while to get heel to butt... seems like a significant difference (time of day / flexibility).

so ya, at least get some stretching in.. ;f I know i've recommended it a bunch but, even if it's just during your lifting sessions, i think it's better than nothing. Back when I was doing the LTMP stuff, I felt like I do now - in the evening. Legs are just so snappy/explosive.

sorry my wording is all wrecked, im actually eating watermelon. 

pc!

Yup, both right obviously! I'll try to stay 'clean' and get to stretch. Can't promise i will do it. But i will try, hard!

22 October 2016

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : left trap, ~95%

HALF SQUAT:
10@20kg ( -5 kg )
8@40kg ( -5 kg )
6@60kg ( -5 kg )
5@80kg ( -5 kg )
5@100kg ( +5 kg )
5@110kg ( +5 kg ) , season best
-Great! Changed the ramping function a bit. 110kg didn't even feel hard, good stuff.

DIPS:
9@BW ( +1 rep ) , season best
8@BW
8@BW
PUSHUPS:
SEATED HORIZONTAL CHEST PRESS MACHINE: 17@80lbs
-Mentally defeated by pushups that injured me last week, just thinking of doing them made me feel injury re-flaring lol.

DEAD HANG CHINUPS:
8@BW ( +1 rep ) , ties season best
7@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 16@50kg ( +1 rep )
-Very nice.

SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW
-Nice

45° BACK EXTENSIONS:
15@BW+5kg ( +5 kg )
14@BW+5kg ( +5 kg ) , ( -1 rep )
14@BW+5kg ( +5 kg ) , ( -1 rep )
-Welcome weighted. Failed to get last rep in last 2 sets, surprising how holding a 5kg plate at my chest made such a difference.

Overall very nice workout.

27 October 2016

Bodyweight@session : ~86kg , no idea why
Soreness : some slight quads soreness
Injuries/aches : none

DEADLIFT:
10@20kg
8@40kg
6@60kg
5@80kg
3@90kg
2@100kg
1@110kg
1@120kg
1@130kg , season best!
-Great. Wasn't even that hard, could surely grind 140. Havent DLed for a month though so AELS. Also no trap bugging at all so i consider it fully healed.

DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand
12@20kg each hand

SUPERSET:
S1: Z-BAR CURLS 12@25kg
S2: TRICEP PUSHDOWN 12@140lbs
Info: 4 rounds.

sick @ deadlift.. also, i imagine if there were anything that would wreck your trap it would be deadlifting (and maybe parallel bar dips).



have you been stretching??? 

if you stretch, maybe you should list it (since it's so rare).

my morning quad/hamstring ROM has really improved over the last month.. just consistent standing quad & standing two-leg hamstring stretches. I keep forgetting to stretch my calves tho.. need to do that soon actually. I'm stretching very light, not forcing anything at all. Trying to make sure I don't have an aggressive-mindset for stretching. I think that's been one of my problems; in the past i've taken my aggressive-mindset to stretching and that's how I accumulated some serious stretching-related injuries.. but ya this light daily stretching seems to have kicked in. I like it.

light stretching for performance/strength gains, hypnotize yourself! ;f

pc

Light morning stretching is so underrated. Doesn't have to be heavy. I've never felt so good as when I used to do light dynamic stretches (leg and arm swings) in the mornings. Set me up for the rest of the day.

Quote from: adarqui on October 28, 2016, 12:51:32 pm

sick @ deadlift.. also, i imagine if there were anything that would wreck your trap it would be deadlifting (and maybe parallel bar dips).



have you been stretching??? 

if you stretch, maybe you should list it (since it's so rare).

my morning quad/hamstring ROM has really improved over the last month.. just consistent standing quad & standing two-leg hamstring stretches. I keep forgetting to stretch my calves tho.. need to do that soon actually. I'm stretching very light, not forcing anything at all. Trying to make sure I don't have an aggressive-mindset for stretching. I think that's been one of my problems; in the past i've taken my aggressive-mindset to stretching and that's how I accumulated some serious stretching-related injuries.. but ya this light daily stretching seems to have kicked in. I like it.

light stretching for performance/strength gains, hypnotize yourself! ;f

pc

Light morning stretching is so underrated. Doesn't have to be heavy. I've never felt so good as when I used to do light dynamic stretches (leg and arm swings) in the mornings. Set me up for the rest of the day.

nice. get back on that! ;f

fwiw, my dog's always stretch before getting out of my bed.. they do a few stretches while they wag their tail, then they sprint out of bed looking to play outside. hah.

31 October , AM:

Light dynamic warmup and light stretching session ,       

 

LDW for the win