Adarq.org

Gym work 55:

Medium bar squat, wider stance (in Olympic lifting shoes):

20x5
20x5
50x5
80x5 (felt like 60 kg)
100x5 (felt like 80 kg)
120x2 (medium-hard difficulty, felt like 110-115, could've done 4-5 reps, all out)
100x5
80x5 (narrower stance)

Chinups:

9 old age , 5, 3

Landmine push press:

bar + 15 x 15
bar + 15 x 15

V-grip pulls to chest (slow tempo):

48x10
48x10

Ab wheel rollouts:

8, 8, 8

Bodyweight: 91.7 kg (-0.1 kg)
Exhaustion level: 9/10

Comments:

Since my back is a bit tweaked, I initially thought of doing a few sets of squats with 80 kg. However, the bar felt light, 80 felt like 60, 100 felt like 80, 120 felt like 110-115 (a sign that from a point on, the weight is systemically felt heavier). Could've done 120x4-5, which would've been an old age .

Even so, I got 9 reps on the chinups which is an old age , although that took quite a bit out of me so my second set was just 5 reps. The first few reps in the first set felt like I was weighing 40 kg or so, a really weird feeling that I have no idea how it came about.

Also did some volume on the landmines, for triceps and deltoid growth.

What's the vert of these birds? 🤔

Gym work 54:

Bench press:

20x5
20x5
50x5
70x6 all time
70x5
70x4
50x12

Dumbbell Bulgarian split squat (each leg):

40x8 (20 kg dumbbells)
40x8
40x8

Leg extensions:

72x10
72x10
72x10++64x4++56x4++48x2 (a long rest-pause set with lowering weights)

Seated V-grip cable pulls to chest:

3 pins x 10
6 pins x 10
8 pins x 10

Glute cable kickbacks:

5 small + 3 big plates x 10
5 small + 3 big plates x 10

Glute cable med pulls:

3 small x 10
3 small x 10

Bodyweight: 92.2 kg (+1.6 kg)
Exhaustion level: 9.5/10
Rating: Outstanding

Comments:

Bench press felt very strong, as I established a new all-time . 70x6 didn't felt like a max, a 7th rep would have been possible with a spotter. The surprising fact was that I was able to hit 5 reps in the next set, which usually drops quite a bit after such an effort in the first set. So the overall 15 reps in the bench press with 70 kg is definitely an all time .

Next I did some lighter BSS since I have my back a bit tweaked from the last workout, so I took it a bit easier. Nevertheless, I did a bunch of volume for the quads, adding leg extensions, and they felt amazing - the VMOs were really responding to it. The reps were done slow and purposeful.

Overall, one of the best workouts of the year, for sure.

Gym work 52:

Hip thrust:

60x6
90x6
120x8
120x8
120x8
90x8
90x8
60x10
60x10

Chinups:

8 (could've done 9 or 10)
5

Leg curls:

120x5++112x3++104x2++96x3++88x3 (a continuous set where I drop the weight by 8 kg when I can't do more reps)

Seated calf raises:

40x8
30x10

Bodyweight: 92.5 kg (+1.1 kg, heaviest in months)
Exhaustion level: 10/10

Comments:

Did a high volume of hip thrusts, 6420 kg total volume. I was quite spent after that, but still tied my old age chinups PR with 8 reps (then did only 5). After that I started having some faint chest pain (I sometimes get that when I train, could be angina, could be originating in the spine, I don't know).

Gym work 50:

Bench press:

20x5
20x5
40x5
70x5 ties all time
70x3
70x3

Dumbbell Bulgarian split squat (each leg):

60x8 (30 kg dumbbells)
60x8 (felt sick and nauseated, so only did 2 sets)

Seated V-grip cable pulls to chest:

4 pins x 10
6 pins x 10
8 pins x 10

Glute cable kickbacks:

5 small plates x 10
5 small + 1 big plates x 10
5 small + 2 big plates x 10

Bodyweight: 90.6 kg (same weight)
Exhaustion level: 10/10

Comments:

Felt shaky from the start, nauseated and without any mood to lift. Still, I managed to tie my all time bench press . 70x5 truly was a 5RM. The next two sets I only did 3 reps since I didn't have a spotter and didn't want to risk getting stuck.

The BSS were OK, but they drained me like hell. Felt like puking as I was doing them. Muscularly I was fine, but the overall feeling in my body was bad. My heart rate was 59 (versus my usual 52-53) during last night's sleep, which indicates I still have the virus in me (whatever virus it is, probably just a simple cold, since I have no symptoms today).

Gym work 48:

Pistol squats (right leg significantly assisted with a band):

5
5
5

Chinups:

7
5
3 (probably could've done 5 if all out)

Pallof press:

Band x 10 s each side
Band x 10 s each side

Landmine hack squat:

20x10
20x10

Landmine push press:

20x10
20x10 (explosive)

Cable kickbacks:

4 pins x 10 (very easy)

Bodyweight: 91.3 kg (+0.7 kg)
Exhaustion level: 9/10

Comments:

Pistols were great on the left, terribly hard on the right even with significant assistance with the black band. Here's a recording on the left:

https://youtube.com/shorts/Ub7R6E9Mojg?si=eUS7nzDs8Cxs5N5N

My bodyweight has increased back over 91.3 kg which annoys me. I need to get significantly lighter. I'm taking creatine right now so that might play a role. Rest of the lifts were pretty explosive, but the negative part is that my heart rate went into the 160s here and there.

Gym work 46:

Medium bar squat, wider stance (in basketball shoes, not Olympic lifting shoes):

20x5
50x5
80x5
100x5
100x5
100x5

Bench press:

20x10
50x10
50x10
50x10 (very difficult)

Hip thrust:

60x6
90x6
120x6
150x2 (very difficult)
120x3
90x6

Nordic curls:

5
5


Bodyweight: 91.1 kg (+0.4 kg)
Exhaustion level: 10/10

Comments:

Squats were difficult but still managed to do all three sets with 100. I used my Nike Foamposites and adopted a wider stance (to be fair, back when my squats were very strong, I did use a wider stance).

Bench was good, first time when I do 50x10x3.

Hip thrusts were surprisingly difficult, I could barely move 150 kg and did just 2 reps, but it's also a matter of having the right setup - in order to do hip thrusts, I need to take a bar and put it on two aerobic boxes, load it, put that cylindrical bar padding and under that two big spounges in a bag, when I put my back on the bench it can suddenly slide, the bar (even with so much padding) squeezes my bladder... there are so many bad things with this setup, but it's the best that I can do in my current gym (they don't have a hip thrust machine).

Same with the nordic curls: only one bench has almost the right height and made for me to put my heels under it and do the Nordic curls, but it's not optimal, so they are difficult for non-strength related issues.

Calisthenics Circuit 2

Chinups:

6
5
5
3

20 kg KB overhead press:

8
10
10
6

20 kg KB swings:

15
15
15
15

The exercises are done one after another (with pauses to recover), then repeat the whole circuit. Very happy about the chinups as I go a very long range of motion with my long arms, felt great! Also the overhead presses with a 20 kg kettlebell are not too shabby, either.