Adarq.org

27-08-17

Morning BW: 78.7kg [woah, haha, i think a bit dehydrated, was outside for ages yesterday, though i put in a lot of effort to keeping up water wise]

Workout

SS1A Bench
Bar x 10
40 x 6
55 x 4
67.5 x 5
77.5 x 3
85 x 3 [blarg, wanted at least 4]
80 x 3
77.5 x 5
72.5 x 3
67.5 x 5
65 x 3
60 x 10

SS1B Chins [3 sets pullups, 2 sets NG, 2 sets semi-supinated]
BW x 5, 5, 5, 5, 5, 5, 5

CGBP
60 x 3, 5, 7, 4, 6, 6

Seated DB OHP
18 x 12, 10, 9

1.5 Style Lateral Raises
8 x 7, 7, 6+5

EZ Bar Curl [myo reps]
30 x 13+4+3+3+2

Treadmill - 1mi @ 4pm, 5% incline, 158 bpm [max 166]

Notes

Decent workout. I think HR was high on the walk because I'd had a coffee shortly before the workout. I caffeinate pretty rarely, so it probably had a big effect on that.

28-08-17

Morning BW: 78.5kg

Rest day today. [lol nvm]

Workout

Breathing ladder (i.e. only breath through nose, break between sets is time it takes to make equal number of nose breaths to the reps done]

Kettlebell swing @ 16kg for 1-20-1 - 39:30

Benchmark set. Will get better control of breathing + also need kinda stronger p-chain, or p-chain endurance, for this. 400 total reps.

so if you did one rep, you do one "big" breathe through your nose & exhale through nose, then go on to two reps, .. until 20, and back down?

sounds intense.

Quote from: Joe on August 28, 2017, 08:22:09 am

28-08-17

Morning BW: 78.5kg

Rest day today. [lol nvm]

Workout

Breathing ladder (i.e. only breath through nose, break between sets is time it takes to make equal number of nose breaths to the reps done]

Kettlebell swing @ 16kg for 1-20-1 - 39:30

Benchmark set. Will get better control of breathing + also need kinda stronger p-chain, or p-chain endurance, for this. 400 total reps.

so if you did one rep, you do one "big" breathe through your nose & exhale through nose, then go on to two reps, .. until 20, and back down?

sounds intense.

Yeah

1 rep
1 nose breaths
2 reps
2 nose breaths
etc.

I also only breathed through my nose during the swings themselves, so I aimed to not open my mouth for the whole duration of the workout. Was not so bad actually. I guess 16kg is pretty light for swings. Doing it w/ 24kg or trying it with snatches would be brutal as fuck.

I have no idea what this sort of training is really meant to do beyond practicing breath control, but it's a fun way to get some easy volume in.

No, or very mild, p-chain soreness today.

oooh i love this. was thinking about getting a KB the other day. there's one shop here that sells 'em for $5 a kilo.

do it! i think you'd fine kettlebells a lot of fun!

30-08-17

Morning BW: 77.8kg [errrrrr, wut]

Workout

Bench
Bar x 10
40 x 6
60 x 8
70 x 6
77.5 x 4, 4, 4
75 x 5
70 x 6
65 x 7
60 x 9

Chins
BW x 5 [this felt weirdly hard]
+20 x 5, 5, 4, 4, 4
BW x 8

OHP
40 x 8, 8, 7, 6

EZ Bar Reverse Curl (myo reps)
20 x 17+6+5+5+3+3

Reverse Pec Dec
40 x 25
54 x 15, 12

Neutral+Narrow Cable Row
47 x 12, 12, 10

Notes

Well there's a lot going on here.

I ended up walking an extra 5ish miles yesterday in the evening. Was aware that weight have been dropping a bit fast so tried to eat a lot, but, err, guess I still undershot it. Was over 2000kcal and 130g protein.

Legs hella sore/weak feeling today. Gonna take it easy cardio/walking-wise (hence no post-lifting cardiowalk).

Back felt under-recovered, too. I guess those 7 extra sets of chins on the last bench day, done the day after DLing, hit recovery hard when food is already light.

Got a weekend trip coming up, so no training Fri-Sun. Should still be decently active, what with touring and the like. That should be an opportunity to reset from this rapid drop, I reckon.

31-08-17

Morning BW: 78.3kg

Workout

High Bar Back Squat
Bar x lots
60 x 5
80 x 3
95 x 3
105 x 3
115 x 3
122.5 x 2 [over 1.5xBW for a pretty easy double while cutting, not bad] 
100 x 6, 6, 6

Trap Bar Deadlift [in squat shoes + with handles down, so way deeper/harder than last week]
70 x 5
100 x 5, 5, 5, 5

Leg Extension
27.5 x 14
35 x 14, 14

Lying Leg Curl
50 x 14, 12
50 x 10 + 35 x 13 [many of the 35 reps were partials. I am convinced this is basically the most painful thing one can do in the gym]

Treadmill - 1mi @ 4pm, 5% incline, 148 bpm [max 153]

Notes

Made the decision to just eat big yesterday. Feel much better today for it and not that much heavier -- more in line with where I ought to be, really. Ramen and ice cream are so wonderful. This workout was done without breakfast, but because I ate so well yesterday it felt like a fed workout.

Wanted to just go for it on back squats today to see what's what. They felt brilliant. I'll put up the footage of the 122.5 double later today. Puts me at ~130kg estimated max, which @ 78kg is 1.67xBW. Not bad for pretty much not training back squats at all!

Feeling good going into this break.

<a href="http://www.youtube.com/watch?v=sLgXIX_V4kI" target="_blank">http://www.youtube.com/watch?v=sLgXIX_V4kI</a>

[edit: fixed the video orientation. youtube has some useful features]

very nice!! 

what happened to the vid? says unavailable.

pc!

Want to add some sprinting/jumping to my routine. Want to start feeling lighter on my feet. Obviously leanness is a big part of that, but, like, so is being good at movement.

Any suggestions on this front? I've retained way less of my sprinting/jump training knowledge than lifting knowledge. I guess just going to the track and making sure to do a bit of each on a 1-2xWeekly basis is all there is to it.

nice!

"just get it in when you can", preferably as part of the warmup/pre-lift routine. If you can get in some dedication sessions, even better.

you don't have to go crazy with anything for now, just getting in some submax work will be effective, frequency is important. So if you lift 3-4x/wk, that should allow you to get in some sprint/jump work 3-4x/wk as well - even if it's just a few jumps, a few sprints, or whatever. Just mix it up and do what you find most fun, for now.

Not sure if you want to come up with some rigid/strict stuff to do but IMHO just getting the movements in, submax, allows you to do all kinds of things without having to worry too much about programming, ie: warmup, some warmup sprints (10-20 yd) to get the cns firing, svj's x 10 (relaxed/walk around recovery, jump when ready), submax broad jumps x 10 (relaxed/walk around recovery, jump when ready), 5 x 60m submax (light walk back recovery), lift .. etc.. can substitute all kinds of things in there, RVJ's, SLRVJ's, controlled long jump, MR tuck jumps, DL bounds, pogo hops, 100's, 200's, etc. I'd keep it shorter/simpler to start, then after a few weeks you'll have a better idea of what you want to add/remove/mess around with.

dno just some thoughts.

pC!

04-09-17

Morning BW: N/A

Workout

Jog to track ~.85mi

Warmup sprints
1 x ~10m
1 x ~15m
1 x ~20m

Jumping
~10 SVJs and ~5 RVJs [LR plant] at hoop. Able to get about full wrist to the backboard with an RJV and to bottom of fingers on SJV

Sprints
4 x ~60m with walk back recovery [don't know my track markings well enough to measure this, but it was like 80 normal steps]

Jog home ~.85mi

Notes

Over-ate on this trip, but ate nice stuff so i feel fine about it. Rather, I ate more like I ate pre-cutting, which feels like so much food now, crumbs. Ate more moderately today, but had a heavy meal about 2 hours pre-track, so I could really feel that sitting my stomach while moving.

This felt really nice. Jumping and sprinting is fun. Will be fun to have progress here as I just get better at the movements and get lighter/leaner.

Should probably keep sprints maybe to 40m, not sure I've the endurance or max speed to make 60m necessary, the last bit already feels like it is being spent slowing down.

I think my hip adductors and flexors may be sore tomorrow.

awesome!

IMHO, just in case: don't go 100% max V on short sprints .. maybe toy with that once in a while after a few months of training, but for now just keep it in the <= 90% range. As you already mentioned to me, you're probably sore af already. Ease into it nice and slow. my 2 cents!

peace!