Adarq.org

Bench focus day 13:

Bench press:

20x8
20x5
40x5
60x5
70x4
70x3
70x3 old-age

Cable kickbacks:

25x10
25x10 (glute activation felt good)

High bar full squat:

20x8
60x8
60x8 (felt tired so ditched the 3rd set)

Leg press calf raises:

120x18, 120x20

Bodyweight: 92.6 kg
Exhaustion level: 8.5/10

Comments:

  in the bench press again. I rarely went in the 70 kg range until now.

I also did some good high bar full squats with a high rep range, should actually do 10 reps but I feel super dizzy and tired after each such set. The idea is quad and glute development, since in the high bar I take the hamstring contributions away from the hole.

Old age PRs is real deal! Much harder than all time PRs when young. 

I think I can squat low bar about 130 kg. The problem right now is with very high heart rates - I'm afraid something bad might happen if I keep this up. What's your heart rate after a heavy set of 5 squats and usually during your rest periods?

Squat focus day 12:

Cable kickbacks (used to wake up my glutes):

25x10
25x10 (felt great)

Low bar squat:

20x8
50x5
80x5
100x5
100x5 old age
80x5 (explosive)

Bench press:

20x5x2
40x5
60x5
60x5
60x5

RDL + Leg curls:

60x8 + 64x8
80x8 + 80x8

Bodyweight: 92.6 kg
Exhaustion level: 10/10

Comments:

Very high heart rate after every set. After the squat sets I had ~165 heart rate with dizziness. Even while moving around in the gym after a few minutes my heart rate was ~135 or so. I need some input on how you guys have your heart rate immediately after 5-rep sets and after a few minutes.

I also found out that my heart rate during sleep increased from about 53-55 bpm to 60 or so - a clear sign or overtraining. Will need to rest a few days and focus on recovering.

Squat focus day 11:

Low bar squat:

20x8
60x5
80x5
100x3
110x1
100x3

Bench press:

20x5x2
40x5
60x5
60x5
60x5

A bunch of snatches, RDLs and leg curls.

Calf raises at the Smith machine.

Bodyweight: 91.7 kg
Exhaustion level: 9.5/10

Comments:

Not recovered enough. Felt dizzy and exhausted in the gym, with pain in the plexus area.

Bench focus day 11:

Bench press:

20x5x2
40x5
65x5
65x5
65x4
65x4
65x4 old age 

High bar full squat:
20x5
20x5
60x5
80x5
80x5
80x3 (felt great, first time when the right quad feels alive)

Reverse hypers on regular hyper machine:

10, 10

Leg press with narrow stance:

50x20, 50x20

Leg press calf raises:

50x20, 50x20

Bodyweight: 91.7 kg
Exhaustion level: 8/10

Comments:

Amazing workout -  in the bench press and amazing quad activation during the high bar squats and leg presses. I also did reverse hyper for the first time on the regular hyper machine. The leg press calf raises were bombs, too.

This while going lower in bodyweight.

Picture with the highest point of my jump:

Went in the park, played some 3-on-3 at the small rim (2.90 or 9.6) and after that threw down three dunks on it on three attempts. Pretty good.