Adarq.org

19-09-17

Morning BW: 76.1kg [good, better hydration, etc.]

Workout

Squat
Bar x Lots
40 x 5
60 x 5
92.5 x 5 x 5

Barbell Row
60 x 10, 10, 9

Bench
50 x 5
60 x 5
67.5 x 5
75 x 5 [quite tough]

DB Low Incline
22 x 12, 10

EZ Bar Curl
35 x 9, 8, 7

Treadmill
10 mins @ 5%/3.8mph [avg HR - 118; max 137] -- that 118 avg seems wrong?? maybe the watch got fucky b/c of sweat or something
10 mins @ 5.5%/3.8mph [avg HR - 132; max 139]
5 mins @ 6%/3.8mph [avg HR - 134; max 140]

Notes

Still quite sore from those split squats I think. New stimulus wrecked me. Just felt like a bit of a weak day, so I cut short the volume, but still got a decent amount of work in, I think. Not really a surprise that those will start hitting me at this stage of the cut. Just a few weeks to go.

Shall see how tomorrow is and maybe take a rest from anything intense.

got some 39's in the data!!



46 avg over 22 minutes.

it's funny, a month or so ago, the "lowest" I got was 48's..

  twins! I had some 38/39s while lying in bed this morning. Still very rarely get under 50 any time after getting out of bed.

17-09-17

Morning BW: 76.7kg [good]

Workout

Deadlift
60 x 6, 6
80 x 5
100 x 5
120 x 5
130 x 5

OHP
Bar x 5
35 x 5
45 x 5 x 5

Wide Grip Pullups
BW x 10, 10, 10, 8

Dips
BW x 20, 15, 11  [woah, 20! that crushed my triceps so I had nothing for those next two sets, but still, 20!]

Split Squat
24s x 8, 8, 8 [ow. finally properly tried this as FP suggested a while ago, feel it well in my quads and the glute-ham tie-in area]

Alternating DB Hammer Curls
16 x 10, 9, 8 [just straight up prefer reverse ez bar curls, let's get that wrist strength going]

SS1A DB Reverse Wrist Curl
4 x 16, 16
6 x 7 [forgot there were 5s in a diff part of the gym, so will bridge to those next time]

SS1B DB Wrist Curl
14 x 13, 13, 10

Treadmill
21 mins @ 5%/3.8mph
Avg HR - 134 BPM
Max HR - 143 BPM

Notes

Didn't wear watch this weekend until the gym today so I don't have a v. clear idea of activity. A few miles of walking yesterday, and a lot today (before the gym), on feet more of less constantly for 3+ hours.

Rare evening work out, hadn't eaten that much so went into it feeling very hungry. Have only rarely been hungry on this cut so far, so that was odd.

15-09-17

Morning BW: 76.9kg [a little surprised! out for dinner at a pub and was just eating+snacking for ages -- it's good I keep my activity level so high]

Workout

Run to park - .87mi in 7:25 [i.e. 8:30 pace]
Avg HR - 154
Max HR - 176
I was down to 7:20 pace for last section of this. I just felt quite light on my feet and like running rather than just jogging to the park. Probably hurt the rest of my workout, but whatever, haha.

Jumping --

Mix of SVJ/RVJ/Drop step jumps for ~15 mins, about 20-25 jumps probably. SVJs felt shit, but 1-3 step RVJs where all good. Did the t0dday method. Get like 2-3" from a drop set, another 1-2" from 2 steps and if I absolutely nail 3 steps I get another 1".

Did 1x10 each on MR Tuck Jumps [is there a definitive/adarqui video of these? couldn't find one that looked legit] and pogo jumps. Ankles not feeling strong/bouncy at this point so just moved on.

Tempo sprinting --

2 x (6 x 150m) @ 30.5s -- times a little variable here, but this was the average
Avg HR - 155
Max - 178 [usually peaking in the high 160s/low 170s after each sprint, though]

Felt fine. This is the most volume of tempo sprinting I've done so far (1800m) and it felt solid.

Notes

Tomorrow is probably a total rest day, maybe a kettlebell recovery circuit a-la the other day. Quads are tired.

The 5/3/1 protocol I'm running advises a deload after 2 cycles (I'm in week 2 of 6 so far). I think I will deload all my lifts except for squat then, because I'll be way to tempted to try a 1-3RM by then. That's like 5/6 weeks away, though, haha.

hips were shooting juuust a touch on the last couple of reps. be careful as weights get heavier, if that gets worse can lead to low-back strain as you pitch forward and try to correct.

first rep is my fav. 

Thanks for squat feedback, pals! I noticed the major difference between rep 1 and the rest is that I don't dip my head forward with the beginning of the concentric on the first rep. Keeping head back like that will probably also help prevent me tipping forward, thus pleasing both LBSS and adarqui at once. Will keep that in mind 

<a href="http://www.youtube.com/watch?v=kNxmUCeIy54" target="_blank">http://www.youtube.com/watch?v=kNxmUCeIy54</a>

Squats. Maybe just hitting parallel until 4th rep which seems good and 5th rep which is a bit below. Angle could perhaps be a factor, idk, in any case they look very easy well within range, so just being more conscientious of depth in future shouldn't be an issue.

Great job on the cut. What are you working towards, 75kg?

Thanks! Yeah, 75kg is where I think I will assess where I've reached, at least. I'm aiming for like ~12% BF, or to just stop being so soft around the belly. If I need to keep going down past 75kg I'll do that, I guess.

13-09-17

Morning BW: 76.7kg [errr wut]

Workout

Jog to track - .88mi in 8:58
Avg HR - 147

Sprints x 3 x 15m

Jumping

~12 SVJs, some felt decent

~10 RVJs, a few good'n's

Running

3 x (4 x 100m) @ 18.5s -- ~40s b/w reps, ~100s b/w reps [HR got up to between 165-177 on these reps]

Walk home.


Notes

Quite a weight drop-off. Ate >120g protein and >2000kcal yesterday, but I had 17.5k units of activity/walking, so I perhaps needed to adjust up further.

Legs feel a bit weak today, hence no bounds and just 12 repeats.