Adarq.org

I see you are back to squatting. Nice. You probably have been for a while though.   

Yes, finally quad is 100% healthy. I was too busy this spring so took a couple of months totally off, that healed me for good. Then i squatted a few sessions, then i had another 3 weeks of summer holidays off and now i am back for good. Thanks for having the tolerance to call 55kg 'squatting', LOL

Quote from: vag on September 02, 2013, 03:12:27 pm

-Weight goes up, difficulty goes down, you can't explain that! 

Damn, am I the only one that saw the jab at Fox News?

Never saw him on TV, just kept seeing his memes so researched him. http://knowyourmeme.com/memes/bill-oreilly-you-cant-explain-that

55 or 155kg. Squatting is squatting.

4 September 2013

Bodyweight@session : ~87kg
Soreness : glutes and adductors, probably from sprinting.
Injuries/aches :  none

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

ROMANIAN DEADLIFT:
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
Total reps = 24

INCLINE BENCH BB PRESS:
8@47,5kg ( +2,5 kg )
8@47,5kg ( +2,5 kg )
8@47,5kg ( +2,5 kg )
Total reps = 24

UPRIGHT BB ROW:
8@37,5kg ( +2,5 kg )
8@37,5kg ( +2,5 kg )
8@37,5kg ( +2,5 kg )
Total reps = 24

BICEPS EZ BAR CURL:
12@27kg
12@27kg
12@27kg ( +2 reps )

TRICEPS CABLE PUSHDOWN:
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )

6 September 2013

Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches :  none

Lance's 3-set-progress template  - workout #7

JUMP SNATCH:
5@20kg
3@30kg
3@35kg
3@40kg
2@45kg ( +1 rep )

FRONT SQUAT:
8@52,5kg ( +2,5 kg )
8@52,5kg ( +2,5 kg )
8@52,5kg ( +2,5 kg )
Total reps = 24

STANDING OVERHEAD PRES:
8@37,5kg ( +2,5 kg )
8@37,5kg ( +2,5 kg )
7@37,5kg ( +2,5 kg ) , ( -1 rep )
Total reps = 23 ( -1 rep )

CHINUPS:
9@BW ( +1 rep )
6@BW
6@BW ( +1 rep )
Total reps = 21 ( +2 reps )

WEIGHTED CRUNCHES MACHINE:
15@25kg
15@27,5kg ( +2,5 kg )
15@30kg ( +5 kg )

10 September 2013

Bodyweight@session : ~87,5kg
Soreness : glutes, vmos, chest 2/5, hamstrings, calves 1/5
Injuries/aches :  none

Conditioning workout.

10 minutes jogging + dynamic warmup

3 minutes rest

C1 : run 80m @ ~70% , ~15 seconds
C1 : walk 50m , ~45 seconds
C1 info : 4 rounds

sprint 80m@100% : 11:xx , 

10 minutes rest ( walking around plus two random rim jumps, SVJ = 25'' , dropstep = 29'' )

'Toddday's fitness test'
C2 : run 150m @ 100%
C2 : walk 25m
C2 : 10 pushups
C2 info : 5 rounds
Total time : 5minutes 50 seconds ( -2 minutes ) 

13 September 2013

Bodyweight@session : ~88,75kg , oops!
Soreness : hamstrings, coming from the big increase in RDL load.
Injuries/aches :  none

Lance's 3-set-progress template  - workout #10

JUMP SNATCH:
5@20kg
3@30kg
3@35kg
3@40kg
3@45kg ( +1 rep )
-Very nice.

FRONT SQUAT:
8@55kg ( +2,5 kg )
8@55kg ( +2,5 kg )
8@55kg ( +2,5 kg )
Total reps = 24
-Legs ok but wrists were complaining.

STANDING OVERHEAD PRESS:
8@40kg ( +2,5 kg )
6@40kg ( +2,5 kg ) , ( -2 reps )
6@40kg ( +2,5 kg ) , ( -1 rep )
Total reps = 20 ( -3 reps )
-Meh, too weak. Hope the upright rows and incline bench that keep improving aid to improve this too.

CHINUPS:
8@BW ( -1 rep )
7@BW ( +1 rep )
7@BW ( +1 rep )
Total reps = 22 ( +1 rep )
-I guess ok, considering increased bw.

WEIGHTED CRUNCHES MACHINE:
15@30kg ( +5 kg )
15@30kg ( +2,5 kg )
15@30kg

BW is moving up maybe too fast. Broke over 195lbs today. It was probably a water/carbs/whatever spike but still.
I will let next week (4th in the bulk/gpp phase ) roll the same and then reevaluate.

18 September 2013

Bodyweight@session : ~88kg
Soreness : none
Injuries/aches :  none

Lance's 3-set-progress template  - workout #12

ROMANIAN DEADLIFT:
8@75kg ( +5 kg )
8@75kg ( +5 kg )
8@75kg ( +5 kg )
Total reps = 24
-A little challenging for grip.

INCLINE BENCH BB PRESS:
8@52,5kg ( +2,5 kg )
8@52,5kg ( +2,5 kg )
8@52,5kg ( +2,5 kg )
Total reps = 24
-Hard but got all reps.

UPRIGHT BB ROW:
8@42,5kg ( +2,5 kg )
8@42,5kg ( +2,5 kg )
8@42,5kg ( +2,5 kg )
Total reps = 24
-Very hard but got all reps.

BICEPS EZ BAR CURL:
12@29,5kg
12@29,5kg ( +2 reps )
12@29,5kg ( +2 reps )

TRICEPS CABLE PUSHDOWN:
12@30kg
12@30kg ( +1 rep )
12@30kg ( +1 rep )

Great day again.

So the 4 first weeks of this GPP-hypertrophy oriented block have finished.
All lifts look like linearly progressing, most of them better than i expected, hitting the planned 3x8 week by week despite the weight increase.
Weight went up a little too fast, from ~84kg in the morning to ~87kg. But bodyfat ( average value from waist measurement estimation and BI scale ) went from ~16% to ~17% so it's fine.

The verdict : not changing anything* for the next 4 weeks, program-wise and diet-wise, so 3x8 it is and clean bulk it is.

Important reminders:
Must keep up with the off days work, cardio ( tempo runs or basketball ) and SMR/stretching, i am neglecting those again like i always do.

*: The one and only change i am thinking of is the front squat day. 3x8 is placing too much stress on my wrists as the weight increases. This Friday's 3x8@57,5kg was pretty painful. But that occurs in the latter reps, it is all file until 4th-5th. So i am considering to change the front squat day to building up to a heavy ( max ) triple. That also serves as a weekly plan of having one volume day ( Monday, 3x8 back squat ) and one intensity day ( Friday, 3RM front squat ). I have been wanting to do that for over a year since i read Lance suggesting it somewhere.

Also, tomorrow instead of 3x8 on back squat i will do max testing, to see the deviation of the 1RM calculators and the real world. I am at 3x8@65kg currently so estimated 1RM is just above 80kg, very curious to see what weight i can really move up.