Adarq.org

24-04-25

Zercher Squat
100 x 4 + Rev Nord +5x6

RDL
150 x 5

OAC Neg
BW x 1

Incline Bench
82.5 x 3
80 x 3

Incline Curl
22.5 x 12, 9

Lat Prayer
35 x 7, 5

Pushdown
35 x 8, 6

Wide Pullup
+20 x 6 + BWx6

Lateral Raise
22.5 x 13+8+6+5

Incline Fly
17.5 x 10+5

Bench Side Bend
+7.5 x 8

Ab Mat
+24 x 11 + BW x 12

Notes

Changed up form on prayers and pushdowns, felt a better connection at this lower weight.

Put a little bit of padding around the bar for Zerchers, and tried to get it to rest a bit more on the fleshy medial part of forearm rather than on my brachioradialis directly. Both seemed to help a bit.

RDL lighter b/c Zerchers take a lot out of the glutes. Felt them much more directly in hamstrings.

Still v sore in quads from Monday+Wed, so lower leg volume.

Considering switching to doing more leg volume on a single day of the week rather than two smaller sessions. May work better with running recovery.

Still slowly losing weight despite eating past appetite. May have to bring back the peanut butter cornflakes.

Might do a Parkrun on Saturday to get some more useful benchmark paces for training.

22-04-25

Run -- 8.00k, 52:36

Notes

Unsurprisingly, bit of a slog. Probably should have kept it a bit shorter.

19-05-25

Run -- 13.82k, 1:23:30

Light progression, so 6 easy, 2@6:00, 2@5:30, 2@5:00, finish easy

17-04-25

RDL
160 x 5, 3

Rev Nord
+20 x 8, 6

OAC Neg
BW x 1

Incline Bench
80 x 5, 4 + 60 x 7

Incline Curl
25 x 8, 6, 5

Lat Prayer
45 x 7, 6

Pushdown
45 x 12, 10

Wide Pullup
+20 x 6 + BW x 6

Incline Fly
17.5 x 9 + 4

Lateral
22.5 x 11+8+6

Ab Mat
32.5 x 10
22.5 x 11

Run -- 4.65k, 30:50

Notes

That 6th rep on incline bench is so close.

15-04-25

Run --
w/u
3 x (6' on, 1' off) [4:37, 4:37, 4:43]
c/d

8.62k, 50:22 total

Notes

Unsurprisingly, felt somewhat cooked so called it early. Will stick to easy miles for rest of week.

Also, after weeks of dithering about whether to ride weight loss down or make deliberate food choices to maintain, I've finally settled on the latter. Am plenty lean so priority should just be maximise training quality/adaptation.

13-04-25

Run -- 12.73k, 1:26:15

Notes

Slow today, but kept HR sub 140. Not surprised to be slow, since this was a pretty big step up in volume compared to last week (5:28/52k vs 4:37/45k). Might take a slight down week next week just to be safe (i.e. probs no run tomorrow, maybe only one workout? shall play by ear)

ETA: Looking through old logs, think this is both the most distance and time that I've run in a week? Even when I did that 19:16 5k in 2018, my biggest week was 51k and just under 5 hours. Still don't really understand how I got so fit so quickly back then.  Probably a combo of being younger + able to recover from doing all of my easy runs at a steady effort. More stress is more fitness if you can recover, I guess (though it did rek my hip, so give and take lol)

i'm on the fence about getting into the nitty-gritty of training data. on the one hand, 90%+ of any near-to-medium-term improvement will come from increasing volume, being consistent, and not getting hurt. so it's not at all clear that keeping tabs on anything beyond weekly mileage/time on feet will lead to better outcomes.

yeah, I don't expect to use it to try to optimise anything but just as a better way than plain mileage to make sure I'm doing something to progress/not doing so much that I am likely to get hurt.

10-04-25

RDL
160 x 4, 2

Rev Nord
+20 x 7, 5

Incline Bench
80 x 5, 4 + 60x7

Incline Curl
25 x 11, 9, 7

Lat Prayer
45 x 9, 7

Pushdown
45 x 13, 11

Wide Grip Pullup
+20 x 8 + BWx7

Incline Fly
17.5 x 8+3

Chest-Supported DB Row
32.5 x 14

Ab Mat
+32.5 x 9, 6

Lateral
22.5 x 11+6

Notes

RDLs look like they're increasing v fast, but basically RPE until this session has been pretty moderate and was just a matter of getting back to where I was before.

Should note that I do the wide-grip pullups with my back really arched, so my chest is pointing almost straight up. Basically trying as best I can to make it into a row-like movement rather than a vertical pull. Do really feel it in rear delts/mid traps, so think it's doing the job.

Pretty tired yesterday and today, but performance fine-to-good, so not worried. Maybe this will just be a one hard workout running week, though, if the feeling persists. Usually feel pretty fresh the day after lifting, though, so we'll play that by ear tmrw.

Still (v slowly) dropping weight despite eating to/past fullness. Might have to make a conscious effort to maintain weight, since I guess slight under-feeding could contribute to tiredness. As compared to lifting, I don't know that much about how nutrition interacts with running recovery (other than like 'it does' and 'carbs good').