Adarq.org

15-04-17

Morning BW - 77.9kg

Soreness - Lats and triceps still

Squat
Bar x a bunch
40 x 5
60 x 5
75 x 5
85 x 3
95 x 4
90 x 3
85 x 3
80 x 3
75 x 5
70 x 5
65 x 10
Top set was rough. Not used to weights feeling that heavy on my back on squats yet, so it's good to get some practice there. Form felt delightful on all the back off sets, though, which is good!

Deficit DL
70 x 5
82.5 x 3, 5, 7, 4, 6, 8
Grip and upper back more taxed than anything else here, perhaps unsurprisingly. Managed it all DOH, though.

Reverse Lunge
BW x 8
+20 x 8
+32 x 8, 8, 8

Leg Press
50 x 15
80 x 12
100 x 12, 12, 12

Leg Curl
32 x 12, 12, 12
27 x 14

Calf Press
79 x 10
86 x 6
93 x 7
100 x 6, 6

Decline Bench Halo [a la Alsruhe: https://www.youtube.com/watch?v=2M9mZXHPo8I&t=2m15s]
BW x 8 [left->right->back is a rep]
+7 x 5
+5 x 6, 5
Found these a touch awkward

Decline Bench Russian Twists
+5 x 8, 8, 8

Hollow Body Holds
BW x 13s, 13s, 13s, 11s

Notes

Lower back feeling better. Only noticed it after that 65x10 squat set and when I was lax about bracing on leg press. Good workout. Will cycle back the volume and drop leg presses next week, I reckon.

13-04-17

Morning BW: 76.4kg (this, uh, is the wrong direction)

Soreness: pretty much none

Pain: that lower back thing is still mildly present

Mentality: good! got antsy so did tomorrow's workout today. Should still take tomorrow off to let this lower back thing sort itself.

Jogged to gym ~1 mile [felt good! i susperset a lot and usually rest only about 1 min, very rarely 2 mins, so I'm hitting conditioning at a reasonable clip just with lifting I think (just checked, I did 52 sets in 70 minutes today)]

Bench
Bar x 15
35 x 5
45 x 8
52.5 x 6
60 x 4, 4, 4
55 x 5
52.5 x 6
50 x 7
45 x 11 [This whole section was all pretty tough, not too far from failure the whole way through. Previously these volume workouts were pretty trivial except for the rep out sets, obviously. This is good, here is were progress is made!]

Chins supersetted w/ OHP

Chins
BW x 4
+10 x 3, 3, 3
+5 x 3, 4, 3, 4, 4 [very happy with this!]

superset w/

OHP
25 x 8
30 x 5
35 x 3, 5, 7, 4, 6, 8 [expected this to be much tougher after the bench, but it was actually rather smooth]

Pendlay Row
45 x 10, 10, 8, 8, 8, 8

DB Incline Bench
18 x 10, 10, 8, 8

Superset of DB curl w/ PJR Pullover

DB Curl
12 x 10, 8
10 x 10, 9, 9 [man, I kind of hate bicep pumps, what's wrong with me]

then

PJR Pullover
18 x 12, 12, 12, 12, 10

DB Suitcase Hold [figured I could get some grip and core work in today since I'm resting tomorrow]
28 x 15s
32 x 15s, 15s, 13s

Notes

After being slightly rattled by the toughness of the bench workout, which on reflection is unsurprising since the weights are getting relatively high for me. I also couldn't be bothered to track eating today.

12-04-17

Morning BW: 76.8kg (randomly low)

Soreness: Mid back

Pain: Mild pain in lower right back. I am certain this is because I deadlifted *after* having done ab work the other day, which was very stupid on reflection.

Diet

Kcal - 3011
Carbs - 249g
Protein - 166g
Fat - 121g

Dude watch carefully there is an exultant as fuck fist pump after the gong goes.

10-04-17

Morning BW - 77.1kg

Soreness: Calves, glutes, delts, tris

Deadlift
70 x 5
80 x 5
90 x 3
105 x 10 [+5kg, +4 reps! Switched to mixed grip after 4 reps and that are life easier. Will bring straps for top sets now]
100 x 3
Was sharing the DL platform with four other dudes and I got impatient so I moved on before doing the rest of my back off sets.

Front Squat
40 x 5
52.5 x 3, 5, 7, 4, 6, 8 [easier than last time, perhaps because I skipped some DLs]

Chins
BW x 8, 6, 3, 3 [about 90s rest. Top set PR and then a mega crash in endurance after that, woof]

Neutral grip lat pulldowns
45 x 6
39 x 10, 9, 8
32 x 12
Did these with a pause at full contraction and stretch and got an outrageous lat pump.

DB Row
26 x 8, 7, 7

DB Holds
36/hand x 10s, 10s, 10s

Suitcase Hold
28 x 15s, 15s, 15s

Calf Press
52 x 8
73 x 12
79 x 10
86 x 9
79 x 10, 9

Kneeling Cable Crunch (different cable set with different numbers)
32.9 x 10
28.4 x 14, 14, 14

Hollow Body Hold
BW x 10s, 10s, 10s, 10s

Deadlift [went back to get some more volume in]
92.5 x 3
80 x 4, 4
Grip, unsurprisingly, completely dead at this point.

Notes

Ridiculously pleased with the deadlift top set! Need to be conscientious about straps and doing extra grip training, now, though. Decent workout overall. Yay for good sleep.

Got a haircut after the workout and I had A Lot of hair off, which will probs have a non-negligible impact on scale numbers.

Diet

Kcal - 3392
Carbs - 308g
Protein - 205g
Fat - 169g

Eats some vegetables, dude.

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.