Adarq.org

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.

Gym work 43:

Bench press:

20x5
20x5
50x5
65x5
65x3
65x4

Dumbbell Bulgarian split squat (each leg):

40x10 (20 kg dumbbells in each hand)
40x10
40x10

Chinups:

7, 4

Landmine push press (each arm):

15x10 (bar + 15 kg plate)
15x10

Landmine one-leg deadlift (each leg):

15x10

Bodyweight: 91.0 kg (+0.8 kg)
Exhaustion level: 8/10

Comments:

Great workout. I feel great after it which basically never happens, but today's BSSs made me feel good, for some reason. The bench press was shaky, as I got only 3 reps in my second set but then focused a bit more and got 4 in the third set. The BSSs were great, 20 kg felt light and could have done more. I also had good enough work capacity to do all 3 sets of 10 reps. The first set of chinups was great, too - perfect form, very long range of motion and 7 reps, which is a recent PR, ever since I re-started doing chinups.

My bodyweight has increased, though, and I need to get lighter.

Gym work 42:

Medium bar squat:

20x5
20x5
60x5
80x5
100x5
100x3
100x3

Bench press:

20x10
50x10
50x10
50x8

Hip thrust:

60x6
90x6
120x6
120x6
90x6

Nordic curls:

5
5
5


Bodyweight: 90.7 kg (+0.5 kg)
Exhaustion level: 9/10

Comments:

Squats were very difficult. 100x5 felt more difficult than when I was doing them high bar and weighed 81 kg. I do have a minor right adductor injury but still, systemically they felt very difficult.

Bench was so-so, I just immediately fall off after I go past 6 reps or so, regardless of the weight used.

Hip thrusts and GHRs were pretty good.

Gym work 41:

Bench press:

20x5
20x5
40x5
65x5
65x5
65x4
40x10

Medium bar squat:

20x5
20x5
60x5
80x5
100x4
80x5

Chinups:

6, 4, 4

Deadlift ++ Leg curls:

60x5
80x5 ++ 80x10
100x5 ++ 80x10

Bodyweight: 90.2 kg (-0.2 kg)
Exhaustion level: 9.5/10

Comments:

Cold outside, so gym. Bench was very good, happy about it. Squats were difficult and after my 100x4 set I had a heart rate of 160 and felt a little shaky. I had to mentally focus not to lose it. Incredible how much systemic fatigue squats put on me. Chinups were not great, not terrible.

Deadlift was pretty good and it surprisingly fatigued me less than the squats, I guess because you can leave the barbell from your hand for just a bit whereas in the squat the bar is always on your back and eating away at your energy.

I moved to doing calisthenics in the park for a while, just to see what happens: handle pushups, chinups, pistol squats, hill sprints, stretching, box and depth jumps.

Gym work 38:

Incline bench press:

20x10
40x10
45x10 (difficult)
45x7++40x3

Plate Bulgarian split squats:

30x10 (one plate of 15 kg in each hand)
30x10

Seated horizontal V pulls to chest:

50x12
50x12

Seated vertical V pulls to chest:

64x10
56x10

Seated chest flys machine (very difficult exercise for me):

50x10
40x10

Tricep pulldowns:

25x10
25x10
20x5

Ab machine crunches:

56x10
56x10
56x10

Bodyweight: 89.7 kg (+0.4 kg)
Exhaustion level: 9/10

Comments:

Did a bunch of stuff. Tiring.