Adarq.org

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.

12-05-17

Bench
Bar x 10
40 x 6
50 x 5
60 x 5
65 x 3
72.5 x 5 [=weight, +2 reps (I increased the training max but the way the %s work out means top set stayed the same]
70 x 3
65 x 5
62.5 x 3
60 x 5
55 x 3
50 x 13

CGBP
40 x 5
47.5 x 3, 5, 7, 4, 6, 8 [pretty close on the 7 and 8 sets]

DB OHP
16 x 10
20 x 6, 5
18 x 7
16 x 8

SS1A: Machine Rear Delt Flye
45 x 15, 14, 11, 10
39 x 12

SS1B: 1.5 Style Lateral Raise
6 x 6, 6, 6, 6, 6

SS2A: Machine Preacher Curl
27 x 10, 10, 10, 10 [really focused on the eccentric]

SS2B: Overhead DB Extension
20 x 12, 12, 12, 12, 12

Machine Flye
39 x 12
52 x 10
45 x 10
32 x 12
All of these sets were pretty similar in difficulty, just sort of getting a feel for the machine/isolating chest/funsies.

Incline DB Curl
7 x 14, 10
6 x 10
oh my the pump

Pallof Press
10.2 x 8, 8, 8, 8, 8
done with a pause, then holding til failure on the last set of the last rep. thanks for reminding me of these, lbss!

Notes

Very much ready for two days off, though this was another strong week of workouts.

10-05-17

Soreness: Hamstrings and glutes

Chins
BW x 5, 4 [just to warm up a bit before OHP]

OHP
Bar x 8
30 x 5
35 x 5
40 x 3
45 x 7 [+3 reps from the last time I did this weight a month ago]
42.5 x 3
40 x 3
37.5 x 5
35 x 5
32.5 x 5
30 x 12

Incline Bench
30 x 6
40 x 5
47.5 x 3, 5, 7, 4, 6, 8

Dips
BW x 10, 9, 8, 7, 7

SS1A: Facepulls [different cable set so weights are different]
23 x 12, 12
18 x 16, 16, 14, 14

SS1B: Lateral Raise
8 x 10, 10
7 x 10, 9, 9, 9

Hammer Curls
12 x 12, 11, 10
10 x 14, 13

Machine Preacher Curl
18 x 14, 12, 11

Notes
Slight painful shoulder click if I did the facepulls in a certain way, but everything else was good.

Edit: despite the programme calling for going up by 5kg when you hit >6 reps on the top set I'm gonna keep at 2.5kg on OHP since it is so stall prone.

08-05-17

Bench
Bar x 10
40 x 6
50 x 8
57.5 x 6
65 x 4, 4, 4
62.5 x 5
60 x 6
55 x 7
50 x 13

SS1A: Chins
BW x 5
+5 x 4
+10 x 4
+15 x 2, 2, 2
+10 x 3
+5 x 4, 4
Nice, nice

SS1B: OHP
Bar x 8
25 x 6
27.5 x 5
32.5 x 3, 5, 7, 4, 6, 8
Despite being fairly easy I actually was able to feel it a lot more as a delt movement than previously, so I'm liking this reset already.

DB Incline Bench
20s x 10, 10, 9, 9

Pendlay Row
52.5 x 8, 8, 8, 8, 8

SS2A: Alternating DB Curl
14 x 9, 8, 8, 8
12 x 12

SS2B: V-Bar Cable Pushdown
23 x 11, 11, 11, 11

Notes

Two days off is wonderful, though they were busy and stressful days without a huge amount of sleep. Lower back feeling totally fine, which is great. If it were still a bit borked I would definitely have felt it doing pendlay rows, but we shall see how squats and DLs go tomorrow.

05-05-17

Soreness: nothing in particular
Pain: minor occasional twinge in lower right back, gonna stretch/foam roll and see how two days off treats me

Bench
Bar x 10
40 x 6
57.5 x 6
65 x 3
72.5 x 3
67.5 x 3
65 x 5
60 x 3
57.5 x 5
52.5 x 3
50 x 11

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

Seated DB OHP
18s x 9, 8, 8
16s x 10

SS1A: 1.5 Style Lateral Raise
5s x 12, 9, 9, 8

SS1B: Machine Rear Delt Flye
45 x 13, 12, 10
39 x 14

SS2A: Machine Preacher Curls
23 x 14
27 x 10, 9, 9
23 x 12

SS2B: Overhead DB Extension
18 x 12, 12, 12, 12, 12

Notes
Solid workout. Peeved about this lower back thing :/ Annoyed if it's form induced as I've been pretty careful about checking/filming heavy sets of DL and squats. Maybe just cumulative fatigue.

04-05-17

Soreness: hamstrings still sore, nothing else in particular

Deadlift
50 x 5
70 x 5
85 x 3
97.5 x 5
110 x 3
122.5 x 5 [+2.5kg = reps]
117.5 x 3
110 x 3
105 x 3
97.5 x 3
90 x 3
85 x 14

Front Squat
40 x 5
50 x 3
62.5 x 3, 5, 7, 4, 6, 8 [this was brutal]

Chins
BW x 6, 6, 6, 4

Narrow+neutral grip lat pulldows
45 x 8
39 x 10, 10, 10, 10
Really liked these, lots of extra ROM pulling to lower down chest than is possible with other bars, also felt a bit more bicep, though that's perhaps just them being a bit sore from yesterday

Neutral+medium grip seated cable rows
45 x 8
39 x 10
32 x 14, 14, 14
Tried to focus on pulling with traps as well as lats

Bentover DB Shrugs [like this: https://www.youtube.com/watch?v=S3NIBLmlKaU&feature=youtu.be]
16s x 10, 10, 10, 10
Done to just focus on feeling traps and for a bit of fun, quite liked it as a way to feel them working.

Notes

degree-determining exams are in 3 weeks and stress is building