Adarq.org

Workout 112C (hip thrust main lift):

Hip thrust: 60x10, 100x10, 120x10, 120x10, 120x8 (some hamstring cramping), 100x9, 60x8
V grip pulls to chest: 24x10, 56x10, 64x10, 72x10 (slow tempo)
Leg press (single leg): 50x15, 100x15
Leg press (both legs): 150x15, 250x15 old age
Leg press isometrics: 250x20s
Ab machine crunches: 48x10, 64x10, 96x5

Time of workout: 21:15-22:00
Workout duration: 45 min
Exhaustion level: 9/10
Bodyweight: 89.6 kg
Rating: Great

Comments:

Previous workout comment (I'm leaving it here because it's interesting): Woke up 3 hours earlier due to thoracic and cervical spine pain, so I am pretty tired. Decided to go to the gym anyway, and weirdly enough I felt great. No issues in the gym. Now back home I'm also pretty good.  Pain and squeezing feeling in the back varies, it's usually bad in the morning but not immediately after waking up. Super weird symptoms, entering 5th year in chronic neck pain, daily.

Current workout comment: Yet again I woke up early due to thoracic spine pain and felt some "subjective weakness" through my body - if you would consult me you wouldn't find anything, but I feel "weak", it's hard to describe. My bet would be that it originates in the spine. Given that the last workout of this type I woke with spinal pain, it must be that the workout before this hip thrust dedicated one must be the culprit. I will stop doing landmine presses, ab wheel rollouts and any kind of twisting exercises.

Still, I did today's workout and felt strong. Had some cramping in my hamstrings during the hip thrusts, probably because of the stance. Felt pretty strong in the leg press, although my range of motion is small since I don't have that much ankle dorsiflexion. Still, 250kg is an old age . I also get pretty dizzy when I get up from the leg press, because the blood suddenly goes into my leg muscles and I feel like passing out for 30 seconds or so. Now I need to worry about how my back reacts and if that weakness remains there or gets worse.

Workout 111B (bench main lift):

Bench press: 20x5, 20x5, 50x5, 60x3, 70x5, 65x5, 60x10
Zercher foward lunges (each leg): barx10, 60x6, 60x6 (pretty hard)
Landmine press: barx8, bar+15x10, bar+20x10
V-grip pulls to chest (single arm): 48x5, 40x8
Pallof press: 3 small plates x 10 (each side), 3 small plates x 10 (each side)
Seated calf raises: 40x10, 50x10, 50x10, 50x9 (very slow tempo, 5 second eccentric)

Time of workout: 21:10-22:00
Workout duration: 50 min
Exhaustion level: 7/10
Bodyweight: 90.3 kg (very heavy)
Rating: Great

Comments: Felt pretty strong today as well, despite going to sleep at 3:40 AM. The worrying part is me going over 90 kg again, although I am taking creatine for the last 2 weeks or so, but the truth is that nutrition has been worse (with winter coming etc). Will need to correct that. Bench was fine, hit 5 reps with 70 kg but with a different bar, so I'm pretty happy. Also very happy with the 10 reps with 60 kg after two heavy work sets. I also like how the seated calf raises feel and the sensation after them.

Workout 109C (hip thrust main lift):

Hip thrust: 60x10, 90x10, 120x10, 120x5+5 (bar was off balance), 120x10, 90x10, 60x10
Chinups: 6, 6
Leg curls: 80x10, 80x10, 80x10 (great, powerful)
Ab wheel rollouts: 2x10
Leg press isometrics: 150x30s, 150x30s

Time of workout: 21:20-22:00
Workout duration: 40 min
Exhaustion level: 8/10
Bodyweight: 89.4 kg
Rating: Great

Comments: Woke up 3 hours earlier due to thoracic and cervical spine pain, so I am pretty tired. Decided to go to the gym anyway, and weirdly enough I felt great. No issues in the gym. Now back home I'm also pretty good.  Pain and squeezing feeling in the back varies, it's usually bad in the morning but not immediately after waking up. Super weird symptoms, entering 5th year in chronic neck pain, daily.

Hip thrust was great - 3 sets with 120 kg, felt powerful. Chinups were fine, I didn't push to the limit. The problem is that squatting puts the bar on the area where I have the pain in the thoracic spine, putting my back against the bench on the hip thrust does the same, chinups seem to upset it, landmine presses seem to upset it, ab wheel rollouts put quite a bit of stress there as well... basically I would pretty much have to give all my main exercises if I were to see if it responds to rest, and I'm not even sure it will.

How could i forget him. He’s the real OG of vert training

Cant believe that for 90% of 2 foot jumpers, 90% of their training for the first few years comes down to “increase your squat:bw ratio and practice your jumps a few times a week.” But it took a lot of reading to get to that conclusion

But bro T-Dub never touch a weight I want to jump like him

Workout 106C (hip thrust main lift):

Hip thrust: 60x10, 100x10, 100x10, 100x10, 100x10, 100x10 (all great, complete hip drive)
V-grip pulls to chest 70x10, 70x10
Leg extension isometrics: 20s full extension, 20s 20 degrees, 20s 45 degrees
Leg curls: 80x10, 80x10
Ab wheel rollouts: 2x10
Leg press isometrics: 40x20s, 90x20s, 130x20s, 130x20s

Time of workout: 16:10-17:00
Workout duration: 50 min
Exhaustion level: 7/10
Bodyweight: 89.9 kg (no idea why I'm so heavy)
Rating: Good

Comments: 5 tons of hip thrust tonnage in my work sets. All done with complete hip extension and great control. Very happy.

Workout 105B (bench main lift):

Bench press: 20x5, 20x5, 50x5, 60x3, 70x4, 65x6, 60x6
BSS: BWx8, BWx8, 60x8, 60x8 (30 kg dumbbells, difficult, exhausting)
Landmine push press: barx8, bar+20x10, bar+20x10
Chinups: 5, 5
V-grip pulls to chest: 40x6 (single arm), 64x10
Pallof press: 2 small plates x 10 (each side), 3 small plates x 10 (each side)

Time of workout: 15:15-16:00
Workout duration: 45 min
Exhaustion level: 10/10
Bodyweight: 89.5 kg, but I think it measured wrong
Rating: Fine

Comments: Bench press stuck at 4 reps at 70 kg. Took weight off to maintain some volume, so did the second set with -5kg and the third set with -5kg again. The Bulgarian split squats take everything out of me, those dumbbells in my arms feel very heavy and I have to maintain balance (put my foot on the pads of the hanging crunches machine and I was afraid it would move with me, so I had to be extra careful) and after even the first set I feel like I should go home. I don't know why they are so difficult - it could be balance, my back injury, breathing, lack of stability, I don't know. Very exhausting workout.

I guess people woke up to proper training. Who knew?