Adarq.org

and now i'm doing "myo-reps," which is something like a heavy set of ~10, followed by 5-6 breaths,* followed by a set of 3 reps at the same weight, followed by 5-6 breaths, repeat until you can't get three reps or until you hit your target number of sets. if you hit the target, add weight next time.

so, e.g., dips x 10+3+3+3 x bw+30 pounds, which i did yesterday. next time i'll do 35 pounds. it's like lance's method but with more emphasis on getting it done quickly and less on going heavy.

*(borge fagerli, who came up with the idea, says 5-10 breaths, but i stick to the lower end. not strong enough to justify longer breaks, i guess. something like that.)

You get off, just like in MSEM singles. CoolColJ got some serious strength gains using the myo-reps.
I remember kellyb saying that's not too convenient for squats, as unracking-setting up-reracking is supposed to be very demanding in heavy loads ( 400+). The heaviest set i've done in my life is 374lbs quarter squats so i don't really know...

inb4, JC posting sarcastic gif about CoolColJ in 3...2...1...

Yeah it makes sense. I guess it's safe to use them with dips, chinups, pushups, usually bodyweight movements.

6 July 2012

Bodyweight@session : ~194 ( fake bw , loaded up with carbs + water )
Soreness : traps, biceps, triceps
Injuries/aches : left quad.

Starting Strength - workout #5

SQUATS:
5@181,5 lbs ( same )
5@181,5 lbs ( same )
5@181,5 lbs ( same )
-I felt too fatigued today. Slept 00:30 to 10:00 and still couldn't get out of bed! Also felt like quad has reflared a bit, possibly from Wednesday's cleans.
-So i decided not to add weight. Good call, form was hideous and ROM a bit limited even with same load.
-Got all planned reps but i consider this day a fail, staying at same load on Monday too.

SEATED OHP:
5@115,5 lbs ( +5,5 lbs )
5@115,5 lbs ( +5,5 lbs )
5@115,5 lbs ( +5,5 lbs )
-Hard but nice!

CHINUPS:
8@Bodyweight ( +1 rep ) , ties 
6@Bodyweight ( same )
7@Bodyweight ( +1 rep )
Total = 21 ( +2 reps )
-Very nice.

LANCE CALVE RAISES ( SL eccentric - DL Concentric ):
-Forgot to do them!

VIDEO

Back is very sore today , confirming yesterday's hideous form. Haven't had such back soreness in years, must have been the worse squats ever.
Must take a step back. Perfect form will be the red line , no limited rom / bad form reps , either perfect rep or fail.
Since i am not perfectly healthy too, i will start over squats using the Starting Strength proposed method to determine my starting point , no matter how light the load will be:

<a href="http://www.youtube.com/watch?v=h25oFN7J3vc" target="_blank">http://www.youtube.com/watch?v=h25oFN7J3vc</a>

here's my ideal squat form. i try to lift like this each rep no matter what weight is on the bar.

good luck vag and don't mess up that back.

11 July 2012

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

Starting Strength - workout #6

SQUATS :
5@132 lbs ( -44 lbs )
5@132 lbs ( -44 lbs )
5@132 lbs ( -44 lbs )
-So i did the planned reset. Started with 5xBW , then did 5x44, 3x66, 3x88, 3x110.
-Then, doing 3x132 i had a noticable bar speed decrease so i continued to do 5 reps and then 2 more sets of 5. I felt i was doing good , i widened my stance, i was going below parallel , staying upright, not goodmorninging etc. Then i decided to film my last set : DISASTER!!! I am leaning forward too much. Bar doesn't travel far though , i just cant keep my torso straight to achieve depth. On the other hand , looking at the botom squat position of the starting strength site wallpaper (http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki), he has some serious lean too. WTF? This is way too frustrating!
-Anyway no more comments now , i have to upload the vid when i get back home so you guys can tell me what seems to be the problem.

BENCH PRESS:
5@137,5 lbs ( +same )
5@137,5 lbs ( +same )
5@137,5 lbs ( +same )
-Did the same load coz i cheated ROM on 4 reps last time. This time it was awesome, good bar speed, full ROM in all reps, very strong.

SEATED MACHINE ROWS:
8@215 lbs ( +same )
8@215 lbs ( +same )
8@215 lbs ( +same )
-So this machine i am using has 2 plates rows, one with 15lbs plates and another with just two 5lbs plates. I was planned to do 220 today. I put 215 on the big row and 5 on the small. I completed all reps in good form, rather easy too, it was like "hey, i am not that strong , i should struggle with those". So i check and the 5lbs was not pinned completely so it didn't move, i redid 215. DUH!!!

STANDING CALVE RAISES:
Bored , skipped them.

torso lean is in large part a function of your leverages -- how long each part of your legs is and how long your torso is. no one squats perfectly upright. i manage to stay pretty upright, even though i squat closer to low-bar, because i have average-to-short legs and good hip mobility. but your legs are long IIRC, so maybe you'll just never get that upright posture you see in youtube videos of great squatters.

repeat: VIDEO.