Adarq.org

07-04-17

Morning BW - 77.3kg

Bench
Bar x 15
30kg x 5
42.5kg x 8
50kg x 6
55kg x 4, 4, 4
52.5kg x 5
50kg x 6
45kg x 7
42.5kg x 17

OHP superset w/ Neutral grip chins

OHP
25 x 6
27.5 x 5
32.5 x 3, 5, 7, 4, 6, 8

Chins
BW x 3
+5 x 3
+10 x 2
+5 x 3, 3
+2.5 x 3, 3, 3

Pendlay Row
42.5 x 10, 10, 10, 8, 8

DB Incline Bench
16 x 10, 10, 10, 8, 8

DB Curl superset w/ PJR Pullover
Curl
10 x 11, 11, 9, 8
PJR Pullover
16 x 12, 12, 12, 12

Notes

Shitty sleep again so was a bit more sluggish than I'd've liked. Bench felt kinda heavy, which I suppose does make sense, but there were reps in the tank. OHP at same weight as last week since training max only up by 2.5kg, but it was much easier. Pushing the same weights harder is progress in my books.

Diet

Kcal - 3437
Carbs - 344g
Protein - 186g
Fat - 134g

Accessory sets volume analysis

Vertical pulling
18

Horizontal pulling
17

Horizontal pushing
8

Triceps
7

Biceps
12

Legs
4

Abs
13

Lateral delts
10

Rear delts
6

This is on top of 17 sets of: deadlifts, squats, OHP and 34 sets of bench (16 of which incline or close-grip).

Thoughts

There's a lot of heavy pushing in this (i.e. 51 heavy sets of it). But if you count all the deadlifts as back work then there's 52 sets of pulling+the rear delt work, so the balance seems pretty reasonable. A higher % of the pulling is near failure than of the pushing, too, since much of the non-AMRAP stuff is programmed fairly light, esp the sets before the first AMRAP set, so 51 is the generous count. I think I should do facepulls/rear delt flyes more often, though.

My legs have felt the hardest hit by this, so I'm not that bothered by only doing 4 accessory sets, tbh.

03-02-17

Soreness: QUADS, minor in pecs/delts/tris/lats

Deadlift
60kg x 5 [last 3 paused]
70kg x 3 [paused]
80kg x 5
90kg x 3
100kg x 6
95kg x 3
90kg x 3
85kg x 3
80kg x 3
75kg x 3
70kg x 12

Front Squat
32.5kg x 5
40kg x 3
50kg x 3, 5, 7, 4, 6, 8 [last set was probably easier than the 5 or the 6 set, but, oof, this was hard]

Neutral grip chins
+5kg x 4, 4, 4
BW x 4, 3

DB Row [strict]
24kg x 8, 8, 8, 8

Hollow Body Hold [first two sets arms at side, last set stretched out behind, woof that's tough]
BW x 20s, 20s, 10s

Plank
BW x 30s, 30s

Notes
Very happy to get 6 reps at two plates on the deadlift. All that was done double overhand. Also quite pleased with the chins, since my upper back is fairly fatigued in general + specifically from deadlifts and front squats which both really put it to work. Going to keep going at +5kg to try to push strength up now.

The ab wheel was nowhere to be seen Core needs work, though I suppose it's also in a rough spot fatigue wise. Sleep has been pretty crappy recently, as I've been waking up around 5am and having trouble getting back to sleep, so hopefully recovery will improve as that returns to normal.

Diet

Kcal - 2777
Carbs - 277g
Protein - 178g
Fat - 128g

those 2s and 7s are tripping me out, man

02-04-17

Soreness: QUADS, Upper back/erectors, abs

OHP [AMRAP sets bolded]
Bar x 8
27.5kg x 3
35kg x 5
37.5kg x 3
42.5kg x 5
40kg x 3
37.5kg x 3
35kg x 5, 5
32.5kg x 5
30kg x 11

Incline Bench [on the 3rd setting]
22.5kg x 5
30kg x 5
35kg x 3, 5, 7, 4, 6, 8

Dips
BW x 7, 6, 5, 5, 5 [missed out an extra rep near lock out on the bolded sets]

Superset Lateral Raise w/ Rear delt flyes and, then, facepulls
Lateral raise
6kg x 12, 12, 10
5kg x 11, 10, 10

w/
Rear delt flye
6kg x 10, 8
5kg x 10

then
Facepull
5.7kg x 12
3.4kg x 14, 10

Hammer Curls
6kg x 12
8kg x 12
10kg x 8
9kg x 9, 8

Notes

Pretty happy with this! Having a 10kg rather than 5kg be the largest plate, even if only for two of my pressing sets, was nice. Incline was a bit easy if awkward at first, but I suppose I'm still working out where assistance numbers need to be change from the prescribed ones. Good workout.

Also, yeah, I know there's no direct pulling work on this day, but the programme has me deadlifting 2xWeek, and I do a lot of pulling on the other two upper days. Made sure to do rear delt stuff and facepulls today, though, to be sure.

Diet
Kcal - 2944
Carbs - 243g
Protein - 153g
Fat - 133g

Have a scale now, so will start tracking morning BW.

31-03-17

Bench [AMRAP bolded]
20kg x 20
30kg x 6
40kg x 8
45kg x 6
50kg x 4, 4, 4
47.5kg x 5
45kg x 6
42.5kg x 7
40kg x 17

Supertset OHP+Chins:

OHP
22.5kg x 6
27.5kg x 5
32.5kg x 3, 5, 7, 4, 6, 8 [wow that last set was a grinder, though I think I might have done 9 reps, haha]

Chins
BW x 5, 5, 4, 3, 3, 3, 3, 3, 3

Pendlay Row
40kg x 8, 8, 8, 8 [these are brilliant fun, got a really good contraction too]

DB Incline Bench
12kg x 8
16kg x 8, 8, 8

Superset BB Curl and PJR Pullover
BB Curl
20kg x 10, 10, 10
PJR Pullover
14kg x 10, 10, 10

Notes

A lovely holiday, feeling very refreshed and chilled out. I really liked the first day of 2suns. The undulating/changing load on volume work keeps things fun! And, woof, is that a lot of volume, though I got through the whole thing in ~50 mins. The bench was very easy and the OHP was super hard.  Am doing the 5 day routine, so it's squats/leg day tomorrow.

Another flight today, but will be able to do some training since I'll be somewhere with KBs and TRX, which should be nice.

Been thinking about whether to switch up programme to something more structured (I think being consistent in accessory work is likely good for a number of reasons) and I very much like the look of the 2_suns 531LP, so don't be surprised if my training looks a bit different on return.

Sleep has been limited on this leg of my holiday, but should be much more restful for the next 5 days, then back to uni and work!

21-03-17

Walked to gym and did some KB swings at 20kg to warm up.

Superset chins & OHP

Chins
BW x 3
+5kg x 3
+10kg x 1
BW x 4, 3, 3, 3, 3, 3

OHP
Bar x 8
25kg x 5
30kg x 3
37.5kg x 5, 5, 8 [fuck yes! this felt tough and the workout started feeling super sluggish, but I channeled some stress into this and really pushed it through]
Push press @ 40kg x 7
Strict @ 27.5kg x 10, 7

Deadlift
60kg x 3 [paused]
70kg x 2 ["]
80kg x 2 ["]
90kg x 9 [could feel a nose bleed forming after this, haha, woof. grip struggling on last couple of reps]
75kg x 10, 9 [high rep deadlifts are awesome but a little harrowing]

Snatch-grip RDL
65kg x 6, 9, 9, 8 [no straps on the first set]

Superset Dips and Rows

Dips
BW x 6, 6, 5, 5

Seated neutral grip row
39kg x 11
switched to chest-supported row since it was much closer to the dip station
27kg x 11
32kg x 7
27kg x 9

DB incline bench press [~30*?]
14kg x 8, 8, 8, 6

Leg Press
50kg x 8
100kg x 12, 12, 12

Notes

Felt very sluggish but ultimately was quite a strong workout. Tried to pack a bit of extra volume in since I am away for 10 days without gym access. I'll try and do pushups/chins/pistol squats from time to time, but who knows.

Diet
Kcal - 3019
Carbs - 304g
Prot - 130g
Fat - 129g

I'm not always very judicious about getting enough protein, but it's kinda tricky without planning as a vegetarian. Gonna need to be more judicious about this on return from hols.

19-03-17

Didn't jog to the gym today :O

Superset chins and bench:

Chins
BW x 6, 4, 4, 3, 2, 2, 2

Bench
40kg x 5 [paused]
50kg x 2 [paused]
55kg x 5, 5, 5 [was meant to be 52.5kg! ha, went pretty well]
40kg x 11, 9

Squat
40kg x 3 [paused]
50kg x 3 [paused]
65kg x 2 [paused]
77.5kg x 5, 5, 7 [last rep felt hard but went pretty quick on the video]

Front squat
50kg x 5, 5, 5

BSS
BW x 6
+20kg x 8, 7, 6 [these suck so I should do them]

Seated neutral grip rows
45kg x 8
39kg x 11
32kg x 15+3+3+3+3+2 [myo]

DB incline press (~30 degrees?)
12kg x 16+5+5+5+4 [myo]

Curls
17.5kg x 14+4+4+4+3 [myo]

Notes

Solid but unspectacular workout. Happy with squats and to hit 6 reps on chins. Sleep has been shoddy last couple of nights, which is a factor here.

Diet
Kcal - 2686
Carbs - 212g
Protein - 179g
Fat - 94g