Adarq.org

Squat focus day 9:

High bar full squat:

20x5x2
60x5
90x5
90x5
90x5

Bench press:

20x5x2
60x5
60x5
60x5

Some pulls to chest and back of head

Bodyweight: 92.3 kg
Exhaustion level: 7/10

Comments:

Great squatting, felt very leg dominated. Also felt the right quad engaged in the movement. But I feel kind of weak right now after coming back home, like I overtrained myself. Found a guy that played hockey, just 22 years old, and spoke about a bunch of stuff.

There is something wrong with me health-wise, every time I do certain movements I feel like there's a "tickling" in my body, in my chest, in my neck, like something is wrong "inside".

Squat focus day 8:

High bar full squat:

20x5x2
60x5
85x5
85x5
85x5
85x5
85x5 (felt great)

Bench press:

20x5x2
40x5
60x5
60x5
60x5

Romanian Deadlifts superset with leg curls:

60x8+64x8
85x8+88x8
85x8+88x8

Landmind push press:

40x8 each arm

Bodyweight: 93.5 kg
Exhaustion level: 8/10

Comments:

One of the best old age workouts. Squats felt great. Bench was pretty good, too.

Congratulations 👏🎇🔥

Bench focus day 8:

Bench press:

20x5x2
40x5
60x5
60x5
60x5
60x5
60xDND

High bar full squat:

20x5x2
60x3
80x3
100x1
70x5
70x5
70x5

Landmine push presses:

30x10
30x10 (very explosive)

Dumbbell step-ups:

60x3
60x5 (very difficult)

Leg curls:

80x10
80x10

Leg extensions:

32x10
48x10

Bodyweight: 92.8 kg
Exhaustion level: 9/10

Comments:

Pretty tiring workout. Bench was good in the beginning but after 4 sets I decided to stop and not do the 5th one as I was feeling weird. The stepups were crazy, felt very good and very difficult at the same time.

Squat focus day 7:

High bar full squat:

20x5x2
50x5
80x3
100x1 (pretty difficult)
70x5
70x5
70x5
70x5
70x5

Bench press (this could've been a 25 kg barbell):

20x5x2
50x5
60x5
60x5

Leg curls:

56x10
80x10
80x10
56x10

Landmine push presses:

45x10
45x10 (very difficult)

Bodyweight: 92.0 kg
Exhaustion level: 8.5/10

Comments:

Pretty tiring workout, although squatting was good. I did one less set in the bench press because I have some back issues that flare up when I do upperbody work - issues that I have no idea what are caused by. It's a long story that I didn't expand on in here - a lot of stuff has happened during these pause years.

Sorry about your sister.
I have to ask though, what's the deal with the 30th of February?

None, I don't know why I wrote February. It happened two weeks ago, 30th October. I think I unconsciously wrote February because in the past I used to joke about "what zodiac sign am I if I'm born on 30th February" and people would think really hard what zodiac sign am I while ignoring that 30th February doesn't even exist.

Really, really weird that I wrote that.

The site doesn't load anymore, by the way.

First workout after the death of my sister.

Squat focus day 6:

High bar full squat:

20x5x2
60x5
60x5
60x5
60x5
60x5

Bench press:

20x5x2
50x5
60x5
60x5
60x5 (pretty difficult)

Dumbbell step-ups:

40x8
40x8 (felt great!)

Landmine push presses:

40x8
40x8 (40 means barbell+20kg plate)

Bodyweight: 91.5 kg
Exhaustion level: 6/10

Comments:

I decided to always do squat and bench whenever I go to the gym. There was too much pause in between workouts. It's just that my squat focus day has squat for 5x5 and bench for 3x5, whereas my bench focus day has bench 5x5 and squat 3x5. Then I do two assistance exercises, step-ups and landmine push presses and I'm done.

I don't do any kind of pullups or ab work - I will do this as a separate focus in a chalistenics park that I have nearby - that way I will be fresh for these and also do a walk/run afterwards.

Let's see how it goes.