Adarq.org

27-05-17

Deadlift
60 x 6
80 x 5
95 x 3
105 x 5
120 x 3
132.5 x 3 [+2.5kg, -1 rep]
125 x 3
120 x 3
112.5 x 3
105 x 3
97.5 x 3
90 x 8 [stopped a fair bit short of max here just to be careful with back]
Did 5 shrugs while holding the last rep of most sets here

Front Squat
60 x 3
70 x 3, 5
Didn't feel up for this and decided I'd just have a nice fun back/bodybuilding session.

Chins
BW x 10, 7, 5, 4

Neutral Grip Cable Row
52 x 10, 10, 8
39 x 16, 14

Neutral+Narrow Grip Lat Pulldowns
52 x 8
45 x 10, 10
Then a big drop set
45 x 9 -> 39 x 8 -> 32 x 12 -> 25 x 12

Bentover DB Shrugs
22 x 14, 14, 14, 14

Single Arm Cable Curl [like this: https://www.youtube.com/watch?v=UKAql7aYG90&t=2m30s]
9 x 14
14 x 10, 9
9 x 12
Lovely pump. Biceps exercises that start from a stretched position are fun to do.

Cable Crunch
50 x 10
64 x 12
73 x 10
82 x 6
73 x 8

Rope Straight-Arm Pulldown
18 x 14
27 x 12, 12
Meh

Single-Arm Cable Lat Pullin
18 x 12
27 x 12, 12
This I really liked.

Notes

Pretty stressed and didn't really have the energy to a bunch of brutal front squats, to be honest, and my quads are bit sore [yay hack squats?, so I decided to give myself a break and just fuck about doing fun things, that in the end didn't deviate all that much from the main plan.

Sunday or Monday will be the last workout until I've got a few days off before my last exam.

25-05-17

Squat
Bar x 2 x Lots
60 x 3
72.5 x 3
85 x 5
95 x 3
107.5 x 3 [+2.5kg, -1 rep]
102.5 x 3
95 x 3
90 x 3
85 x 5
80 x 5
72.5 x 8

RDL
60 x 8
80 x 8, 8, 6, 6

Hack Squat
30 x 6
70 x 6, 6
50 x 10

Leg Curl
41 x 12, 10
32 x 14

Notes

Looowwww energy.

22-05-17

Chins
BW x 11, 10, 9, 8

Pushups
5 x Failure [didn't count]

Notes

Not going to gym until wed or thur

Looking carefully I think you're right. I'll be careful with that, for sure.

Edit: I think getting set well is actually part of the issue, because the cues I run through in my head pertain much more to lat tightness. If I make sure to cue lower back tightness more deliberately, now that upper back tightness is fairly set in, this might help. Shall report back.

19-05-17

Cable Row
32 x 10, 10, 10 [supersetted with first few warmup bench sets to get shoulders warm]

Bench
Bar x 8
40 x 5
50 x5
60 x 5
67.5 x 3
75 x 4 [4th rep was a real grinder, but my spotter was prudent enough not to touch the barbell, which was a pleasure]
72.5 x 3
67.5 x 5
65 x 3
60 x 5
55 x 5
52.5 x 11 [slower eccentric here than on previous rep outs may contribute to meh number]
Had some trouble maintaining depression of right shoulder, probably mostly due to back fatigue from yesterday. I found this felt better when I slowed down the eccentric another tick, though, so shall keep that in mind.

CGBP
50 x 3, 5, 7, 4, 6, 8

Seated DB OHP
16 x 12
20 x 8, 7, 7 [woop woop, much better than last week!]
16 x 12 [this set done without locking out to maintain tension]

SS1A: Machine Rear Delt Flye
52 x 12, 11, 10, 10

SS1B: 1.5 Style Lateral Raises
5 x 10, 10, 9, 8 [man the pump on this is good]

SS2A: Machine Preacher Curl
32 x 10
36 x 6, 6
32 x 10

SS2B: Overhead DB Extension
22 x 12, 12, 12, 12 [I don't like this exercise a whole lot, might return to PJRs or something, though they're awkward to superset with machine stuff due to gym layout]

Incline DB Curl
6 x 14, 12, 11

Low to High Cable Flye
5.7 x 12, 12, 12
3.4 x 20
Lowest setting on the cable blocks  the pump/upper chest MMC on the last set was rad, so shall stick to 20ish rep pump work on this, which makes sense.

Pallof Press
27 x 8, 8
23 x 10, 10

Notes

There was a real dickhead in the gym today. As I was getting to like the 3rd or 4th bench set he came up and asked how long I was going to be using the bench for. I said I'd be on it for a while but that he was welcome to work in. He goes off in a huff and return when Im going into my CGBP and asks how much more I've got. I reply "6 sets" and he angrily says "what the heck? you've been on this for 20 minutes already?!" to which I'm just like "yeah, so? you can work in if you want?" and he does one set and fucks off in a huff again to do DB bench. If you're such an antisocial schmuck that you can't even share a bench with someone why the fuck do you go to a public gym/what do you expect to happen?

Also, the fact that the different cable blocks have two different loading schemes is frustrating, though they seem to be in about a 2:1 ratio.

17-05-17

Chins
BW x 4, 4, 4

OHP
Bar x 8
30 x 5
37.5 x 5
42.5 x 3
47.5 x 7 [fuck yes +2.5kg, = reps, and +4 reps from last time I did this weight a month ago]
45 x 3
42.5 x 3
40 x 5
37.5 x 5
35 x 5
32.5 x 14

Incline Bench
32.5 x 6
40 x 5
50 x 3, 5, 7, 4, 6, 8 [this was very tough, esp after really going for it on OHP]

Dips
BW x 11, 9, 8, 8

SS1A: Facepulls
12.5 x 14
17 x 12
14.7 x 14, 14
12.5 x 14

SS1B: Lateral Raise
8 x 10, 10, 10, 10

Hammer Curls
10 x 10
14 x 10, 9, 9
12 x 13

Machine Preacher Curl [really slow eccentric]
18 x 14, 12, 12

Low to High Cable Flye
9 x 12, 12, 10
Just wanted to give this a go as I wasn't a huge fan of the machine flyes last week. I really like this and will try to make it a regular accessory movement.

Notes

Really very happy with today's OHP work. Nice to get over 10 reps on dips, too, especially when quite fatigued. I wonder what I could hit for max reps if fresh.

Thanks for comments on squat form, lbss. I'll try to film from a better angle next time I back-squat, though that may not be for a while as training is taking a reduced priority after this week until early June. Will try to get in the gym 2-3 times a week to do maintenance work.

16-05-17

Squat
Bar x 10
60 x 5
82.5 x 5
92.5 x 5
105 x 4
100 x 3
92.5 x 3
87.5 x 3
82.5 x 5
77.5 x 5
72.5 x 10

Deficit Deadlift
80 x 4
100 x 3, 5, 7, 4, 6, 8

Reverse Lunge
22s x 8, 8, 8

Leg Curl
41 x 10, 10, 10
32 x 18

Cable Crunch [rejigged form yet again and am back to being fond of it]
23.8 x 10
30.6 x 11, 10, 8

a bit later

Hollow Body Hold
BW x 25s, 22s, 21s, 21s
About 60-90 seconds rest, feeling much stabler. Gonna be golden once I can hold for a minute pretty easily, I reckon.

Notes

Slightly abbreviated workout, but good. Squat is progressing pretty nicely.

Progress tracker since starting nSuns. Formula for calculating max (est) is weight*(1+(reps/30)) which is basically the Wendler formula.



Squat and deadlift flying up.