Adarq.org

Quote from: Joe on July 20, 2024, 11:27:51 am

Quote from: Joe on July 13, 2024, 04:19:47 pm

Going to start doing a weekly round-up on main lifts, so I can compare them easily week-to-week. Just like the "best set" from the _main_ lifts for the week. If these lifts are progressing over time, then I'm happy.

RDL - 140 x 7
Pendulum 35 x 6

Pullup - +30 x 8
BB Row - 100 x 11
CG Bench - 80 x 10

Hammer Preacher Curl - 12.5 x 10
One-Arm Pushdown - 15 x 9
Lying Lateral - 10 x 11
Finger Curl - 22.5 x 7+6

RDL - 140 x 9 [+2 reps]
Pendulum - 35 x 8 [+2 reps]

Pullups - +30 x 9 [+1 rep]
BB Row - 105 x 10 [+5kg, -1 rep]
CG Bench - 85 x 7 [+5kg, -3 reps]

Hammer Preacher - 12.5 x 11 [+1 rep]
One-Arm Pushdown - 15 x 12 [+3 reps]
Lying Lateral - 10 x 12 [+1 reps]
Finger Curl 22.5 x 8+6 [+1/-1 rep]

Nice, progress basically everywhere.

RDL - 150 x 7 [+10kg, -2 reps]
Pendulum - 35 x 10 [+2 reps]

One Arm Lat Row - 55 x 6 [new exercise]
BB Row - 105 x 11 [+1 rep]
CG Bench - 85 x 8 [+1 rep]

Hammer Preacher - 12.5 x 13 [+2 reps]
One-Arm Pushdown - 15 x 15 [+3 reps]
Lying Lateral - 10 x 14 [+2 reps]
Finger Curl 22.5 x 8+5 [-0.1 rep, but impacted by elbow]

RDL - 150 x 9 [+2 reps]
Pendulum 40 x 7 [+5kg, -3 reps]

One Arm Lat Row 55 x 9 [+3 reps]
BB Row - 110 x 12 [+5kg, +1 rep]
CG Bench - 85 x 9 [+1 rep]

Hammer Preacher 15 x 10 [+2.5, -3 reps]
OA Pushdown 17.5 x 10 [+2.5kg, -5 reps]
Lying Lateral 12.5 x 7 [+2.5kg, -7 reps]
Finger Curl 25 x 8+6 [+2.5kg]

Comparing everything to two weeks ago rather than mixing and matching with the deload bc of laziness.

09-08

A - Seated Leg Curl
16x8 + 14x6 + 11x8 + 9x10 + 7x12

B - Leg Extension
131x12 + 117x9 + 103x10 + 89x6

Low Lat Row
140x6 + 120x6 + 100x7 + 80x8

T-Bar Machine
26x10+10 + 24+21+19+17 [cba to remember reps for sets after the first one]

A - Cable Lateral
13.75 x 10, 8
11.25 x 9, 8

B - Bayesian Curl
13.75 x 9, 7
11.25 x 10, 7

Machine Preacher
15/5/0 x 5 + 15/0/0 x 5 + 0/15/0 x. 5

Calves
23x10 + 21+19+17+15

Pendulum Squat
40 x 7

A - GHD Situp
2 sets

B - GHD Lumbar Crunch
2 sets

Notes

Time crunched so drop sets on everything. Good session.

07-08-24

A - BB Row
110 x 12, 9

B - Dip
+30 x 12, 10

A - DB Pullover
30 x 9, 7

B - Inc DB Fly
12.5 x 13, 11

A - Hammer Preacher
15 x 10, 9, 9

B - Lying EZ Ext
37.5 x 10, 8, 7

C - Lying Lateral
12.5 x 7, 7, 6 + 10x9

Side Bend
45 x 12, 10

Neck Curl
7.5 x 18, 14 + 5x13 + 2.5x15

Finger Curl
25 x 7+4
22.5 x 10+5, 8+4

Neck Flexion
22.25 x 22, 17

Reverse Wrist Curl
10 x 14, 11 + 7.5x8

Reverse crunch > HLR > knee raise drop set

Notes

Huge row PR. Always hard to judge a bit bc form can make such a difference, but it felt strong, and the second set was good too, as were pullovers. Progress on the isolation movements too -- just took more of an attacking mindset, every rep max velocity rather than pure concentric control

Dips: - corner of fence railing - 10 dip shrugs, BW x10 leg assisted, BW x5
backpack loaded +10kg x3, +20kg x3

+27.5kg x12 @ RPE 9.5 (+2.5kg) 

Have no idea why my dips are so far ahead of my chins...

Dips are just way easier than chins. I am very unusual in having stronger chins than dips, but that will basically not be true in a few more weeks as my dips catch up since they're relatively untrained, whereas I have consistently been doing some form of weighted chin for most of the last 5 years, and much of my life before that as well.

02-08-24

taking rest until monday. feeling pretty tired. progress has been rolling well despite this, so don't think i'm pushing it too far, but i don't feel like feeling like this, if you get me

31-07-24

A - BB Row
110 x 8, 7

B - Dip
+30 x 11, 9

A - DB Lat Pullover
30 x 8, 6

B - Inc DB Fly
12.5 x 11, 9

A - Hammer Preacher
15 x 7
12.5 x 13, 11

B - Lying Extension
37.5 x 8, 6, 6

C - Lying Lateral
12.5 x 6
10 x 15, 13

Side Bend
45 x 10, 8

Finger Curl
22.5 x 10+5

Reverse Wrist Curl
7.5 x 19+13+8

Neck Curl
7.5 > 5 > 2.5 all to ~failure, didn't bothre counting

Neck Flexion
22.5 x 15

Notes

Slightly changed db incline form, elbows a little closer to sides to target upper pecs a bit more.

Didn't use belt on rows, and surprisingly felt like that helped me maintain tightness better.

29-07-24

A - RDL
150 x 8, 7

B - Rev Nordic
17.5 x 12, 9 + BWx10

Shrug
160 x 14+7, 12+6

A - One Arm Lat Row
55 x 8, 7, 5

B - 45º DB Incline
30 x 14, 12, 10

A - Hammer Preacher
12.5 x 14, 12, 10

B - OA Pushdown
17.5 x 9, 8, 8+5

C - Lying Lateral
12.5 x 6
10 x 13, 12

Neck Curl
7.5 x 15, 12 + 5x13 + 2.5x16

Finger Curl
22.5 x 10+6, 8+5, 6+5

Neck Flexion
22.5 x 17, 15

Reverse Wrist Curl
10 x 13, 11 + 7.5x10 + 5x13

Decline Reverse Crunc > Hanging Leg Raise > Hanging Knee Raise x 1 set

27-07-24

CG Bench
85 x 8, 6

45º Incline
60 x 10, 8

A Incline Fly
12.5 x 12, 10

B OA Pushdown
15 x 15, 12, 10+8

A Side Bend
45 x 12, 10, 7

B Lying Lateral
10 x 14, 12, 10

Shrug
150 x 20+10+6+5+4

Neck Curl
7.5 x 16, 14 + 5x14 + 2.5x17

Neck Flexion
20 x 20, 18

Finger Curl
20 x 12+6, 10+5, 9+5

Reverse Wrist Curl
10 x 12, 11 + 7.5x13 + 5x16

Reverse Decline Crunch > Hanging Leg Raise > Hanging Knee Raise, each to failure no rest between

Notes

Been feeling #LockedIn with training lately. Making the most of this gaining phase.