Adarq.org

Changed my mind , i will start Starting Strength right away.
My starting "reevaluation" point will be when i get stuck 3 times.
Being stuck = 2 3 consecutive sessions of not being able to add weight to squat. That will be followed by a 10% deload and then picking up from the load that i got stuck build up again.
I will probably renew my gym membership too and just interrupt it for holidays.
I think i will follow the "The Wichita Falls Novice Program" modified a bit,  it will be like that:

Day 1 ( Monday )
Squat 3x5
Bench press 3x5
Seated rows 3x8
Standing calve raises 3x15

Day 2 ( Wednesday or Thursday )
HP cleans 5x3
Squat 3x5
Biceps & triceps 3x12

Day 3 ( Friday or Saturday)
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Lance calve raises ( SL eccentric/DL concentric ) : 3x8

When i can't lift 3*week ( like the following week ) i will do day 1 and day 3 adding cleans.

Thanks to Steven Miller for bringing SS to my attention with recent posts, it's a training program very close to my training philosophy ( keep it simple, base a lot on squat, get strong overall, don't hesitate at all to add mass ).

Thoughts/objections always welcomed, although i am 100% convinced to do what i said to the letter.

^This journal is almost 3 years old now and doesn't have a single ab work gym entry. All i do for abs is kellyb's 7DVJC occasionaly.
As for adding weight, that's how SS is prescribed. I am very weak currently , especially after that injury my 3x5 squat is below 1*BW so i have a long way up.
But reading more in the SS wiki i saw i made those 2 mistakes:
-Being stuck is failing 3 times to add weight, not 2 as i said.
-Reset is deload 10% but then build back up , not pick up where you were i was as i said.

25 June 2012

Bodyweight@session : ~192
Soreness : none
Injuries/aches : left quad.

Here we go!!!  

Starting Strength - workout #1

SQUATS :
5@165 lbs
5@165 lbs
5@165 lbs
-Quad much better but still feeling it when exploding up.

BENCH PRESS:
5@132 lbs
5@132 lbs
5@132 lbs

SEATED MACHINE ROWS:
8@210 lbs
8@210 lbs
8@210 lbs

STANDING CALVE RAISES:
3x15@209 lbs

2 July 2012

Bodyweight@session : ~191
Soreness : none
Injuries/aches : left quad.

Starting Strength - workout #3

SQUATS :
5@176 lbs ( +5,5 lbs )
5@176 lbs ( +5,5 lbs )
5@176 lbs ( +5,5 lbs )
-Quad bugging much less. Much easier than Friday although heavier. Sweet!

BENCH PRESS:
5@137,5 lbs ( +5,5 lbs )
5@137,5 lbs ( +5,5 lbs )
5@137,5 lbs ( +5,5 lbs )
-Got all reps but cheated ROM on 3 or 4 reps so i will stay at same load next week.

SEATED MACHINE ROWS:
8@215 lbs ( +5 lbs )
8@215 lbs ( +5 lbs )
8@215 lbs ( +5 lbs )
-Very hard but legit, strong!
Edit : I just checked my journal, my all time PR is 8x215 while being 195lbs. Also it was a ramp-up 4x8 : 185-195-205-215.
So today's 3x8@215 being 191 lbs is a big

STANDING CALVE RAISES:
3x15@209 lbs

Consumed way too much alcohol this weekend, i expected to be weak as shit today, i was surprisingly strong.
Also did a lot of swimming , i expected that it would help my quad heal. This morning it felt very tired and injury was bugging but by the time i got to the gym ( 7:30 pm ) it felt better than ever since last re-flare.
It is very irritating/frustrating that i can't go out and jump/dunk but oh well , i gotta do what i gotta do.

Working on building muscle and getting heavier?

Rest pause?

Oh...

I thought you were using that thing were if you don't do your alloted reps, you pause 10 seconds and then finish your set with a few more.

So if you planned to squat say 200x8 and you only manage 6 reps, you rack the bar, rest 10 seconds, then pick it back up and do the last 2 reps to totalize those 8 planned ones. A good way to burst through plateaus.

Not sure how that's called.