Adarq.org

Bench focus day 14:

Bench press:

20x8
40x5
60x2
70x3
65x4
65x4 (weak)

Cable kickbacks:

20x10
20x10 (glute activation felt good)

High bar full squat:

20x8
60x10
60x10
60x5

V-grip pulls to chest:

48x12, 48x12

Bodyweight: 91.6 kg (lowest old age weight)
Exhaustion level: 9/10

Comments:

Coming back after sickness, felt "light" on my feet but still weak.

I wonder what your low bar squat max is these days.

Ever get you iron levels checked? What about D3? B12?

I terribly dislike taking blood samples, so no. But I will tell you a story about vitamin B6, soon.

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.