Adarq.org

12 November 2012

Bodyweight@session : ~196,25
Soreness : none
Injuries/aches : none?

Lance's 3-set-progress template  - workout #5

SQUATS:
7@132lbs
5@132lbs
5@132lbs
Total : 17 reps.
-Back to squatting after 2 weeks off for quad recovery. Also first session ever in lifting shoes. 
Went good , although fatigue/detraining caught up with me after first set. No quad bugging at all.
Squatting in lifting shoes is awesome, achieving good depth easy. Felt weird to go so deep ( for my standards ) though , was getting on toes, WTF!

BENCH PRESS:
7@143 lbs ( +2 reps )
6@143 lbs ( same )
6@143 lbs ( same )
Total : 19 ( +2 reps )
-Very strong for my standards.

SEATED CHEST SUPPORTED MACHINE ROWS:
7@154 lbs ( +2 reps )
6@154 lbs
6@154 lbs ( +1 rep )
Total : 19 ( +3 reps )
-Very strong here too.

Long lower body stretching.

Comments:
Now weight is dropping too fast but i'm gonna wait for the whole week to pass before i readjust. Will be very happy if i up 200kcals because that 1500 is a real pain , LOL.
Also curious to see how quad will react tomorrow. Cross your fingers that it stays healthy everyone, it's been too long!

^Thanks Andrew!
Yes , really a world of difference as everyone else said. I am not sure how better my squats look , will upload video later today , but they felt 1000 times better.
I forgot to log, i also tried a few front squats with an empty bar. The difference here was shocking. I was never able to do a proper front squat so far, even with an empty bar. I got serious back rounding and forward lean, i was almost droping the bar. Yesterday they were perfect and easy. I am considering replacing Friday's back squats with front ones for a while and see how it goes...

oly shoes are the best. glad you're back under the bar, man. it's frustrating to be away...

Thanks man! Had to win that frustration to come back under the bar healthy.

Video from yesterday's squatting:

<a href="http://www.youtube.com/watch?v=k5DC3AagpHE" target="_blank">http://www.youtube.com/watch?v=k5DC3AagpHE</a>

Interesting, 132 does not look bad at all , but 110 is so much better.
It shows that my forward lean is not a matter of bad form pattern or flexibility but... because 132 is probably too heavy for me! 
I won't run to conclusions because i was detrained at that session, but i won't up the weight either. Gotta take slow correct steps.

^Thanks man, getting props for form from you is a medal of honor in here.
Are you maybe confusing my shoes with the powerlift trainers like raptor did? They look identical but they are a different shoe. Heel total height is 1,25'' and heel elevation is 0,75'' for mine.

Looking really good vag. You still have a tendency to get to the toes a bit here and there but it looks very good overall.

Will be interesting to see what happens in the RDL.

Yeah exactly, no rush... you'll start to get progressively better with your form in no-time.

One thing you might wanna do before squatting is having a bar on your hands (like in a RDL), squat down, and putting the bar on the top of the knees, about where the VMO is. Get into a full squat and stay with the torso vertical and have the bar there. Obviously you don't put it RIGHT on the knees but a bit more up, you get the idea.

It can really help you achieve better depth in time. Also, the lighter the bar, the harder is going to be to maintain that position (the less assistance the bar will give you). For example, I'm usually using 40 kg but I'm striving for an empty bar, and then things should be easier in terms of depth.

You could also try this:

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

See what happens. Good luck.

^^^
I do the deep squat bb stretch often , Lance suggested it long ago. I will take a look at the stretches , did hip flexor stretches before squatting at some point but felt no difference!

14 November 2012

Bodyweight@session : ~194,5   
Soreness : VMO 5/5 , outter quads 4/5, glutes 3/5
Injuries/aches : none?

Lance's 3-set-progress template - workout #6

ROMANIAN DEADLIFTS:
8@176 lbs ( +1 rep )
7@176 lbs ( +1 rep )
7@176 lbs ( +1 rep )
Total : 22 reps ( +3 reps )
-Very strong. Limit = grip , upping weight next workout.

SINGLE LEG EXTENSIONS:
4x20@25 lbs each leg.
-Did 4x20@2:0:2 instead of 4x15@2:2:2 to cover both quad rehab and lactic recovery.

BICEPS EZ-BAR CURLS:
12@81,5 lbs ( +2 reps )
9@81,5 lbs ( +1 rep )
8@81,5 lbs ( +1 rep )
Total : 29 reps ( +4 reps )
-Awesome, upping weight here too.

TRICEPS PUSHDOWNS:
9@77 lbs ( +5,5 lbs ) , ( -1 rep )
7@77 lbs ( +5,5 lbs ) , ( -4 reps )
7@77 lbs ( +5,5 lbs ) , ( -4 reps )
Total : 23 reps ( -9 reps )
-That was very hard because of the weight increase.

-Lower body stretching.

VERY happy with the strength increases despite being on a daily caloric deficit! I am sure it will get much harder as the weight loss proceeds though.

Weight is dropping too fast, damn it. I wasn't even able to achieve -500 daily this week and yet i lost 3,5 lbs. I am sure there was some water retention involved in the previous, the current or both weeks distorting the data, but 3,5lbs with an average -350kcals/day is too much loss.
New correction: I will add 200kcals to my TDEE.
No workout days : TDEE 2200kcals instead of 2000kcals , new goal intake = 1700kcals
Workout days : TDEE 2400kcals instead of 2200kcals , new goal intake = 1900kcals
Evaluating next Wednesday again.

Have you done the RDLs with the O-lift shoes on?

No , i forgot i had RDLs yesterday , thought i only had SL extensions+arms so went to the gym in waffles. 
Next Wednesday...