Adarq.org

Plyo 1 (in calisthenics park):

Dynamic warmup
-------------------
2x10m acceleration
2x30m sprint

2x10m rudiment hops (forward and backward)
2x20 pogos (ankle hops)
2x5 single leg depth drops (small box, around 15 cm)
2x5 single leg box jumps with single leg stuck landing (medium box, around 45 cm)

Felt good. Sprints felt good, although they take a lot out of me and I get very tired (whenever I do sprints I'm very intense). The box jumps gave me super fatigue in the legs but I performed them really well (great amortization and explosion off the ground).

Very happy with my first workout, especially given that I'm at 90 kg. They should be much better as I drop weight.

Done some interval hill sprints:

50m@20% (easy jog up)
50m@80% (vigorous run)
50m@20%
50m@50% (faster than just a jog)

Then calisthenics:

A series of KB swings, KB overhead presses, and 8,8,8 chinups

Gym work 71

Hip thrust:

60x10
90x10
120x8
120x8
120x8
90x10

Bench press:

20x6
50x6
60x6
65x6 (difficult)
65x6 (very difficult)

Bodyweight: 90.8 kg (same)
Exhaustion level: 10+/10
Rating: Bad

Comments:

Extremely tired. Felt dizzy during the bench presses so stopped and went home. They seem to be flaring up my back injuries.

Gym work 69

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
20x6
40x6
60x6
70x4 (difficult)
65x6
65x4 (difficult)

Deadlift:

60x6
90x6
110x6
110x6
90x6


Landmines (push press):

bar x 10
bar+15 x 10
bar+15 x 10

Leg curls:

10, 10, 10 (different weights)

Bodyweight: 91.0 kg (same)
Exhaustion level: 8/10
Rating: Average

Comments:

Bench press felt weak. The first set of 70x4 felt very difficult. 65x6 felt OK, then the second set with 65 felt difficult again. I just don't have enough "oomph" when I bench press - I don't find the right position to express my pressing.

Deadlifts were so-so but 110 kg is not that bad.

Gym work 68

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
60x3
60x3
60x3
60x3
60x3

Medium bar squat in OL shoes:

20x5
60x5
80x5
100x3
80x5

Zercher squat (felt great, despite my knee):

20x5
40x5
40x5
40x5

Neutral grip chinups:

BW+5 kg chain x 5
BW x 5

Bodyweight: 90.6 kg (-0.4 kg)
Exhaustion level: 8/10
Rating: Average

Comments:

Bench felt pretty weak, squat the same. I did a few pistols on my left leg with 20 kg held in front of me. Zerchers felt great, despite using a very low weight - that upright posture makes the leg do all the work so it feels good.

Gym work 66

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Dumbbell BSS (each leg):

bodyweight x 8
60x8 (30 kg dumbbells)
60x8
65x20s split squat holds

Chinups (with a 5 kg chain around my neck):

3 reps x 5 sets
3 reps x 3 sets (bodyweight only)

Landmines (push press + deadlift):

bar x 10
bar+20 x 10

Seated calf raises (slow tempo):

30x10
30x10
30x10

Front plank:

DND

Bodyweight: 91.9 kg (+0.8 kg)
Exhaustion level: 9.5/10
Rating: Good

Comments:

I slept badly and also felt very tired yesterday, so it wasn't an optimal workout. Felt tired. A "good" workout given this. I will transition towards a more explosive kind of work and really focus on losing weight.

Gym work 65

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
50x6
70x6
70x6 (felt like 6RM)
70x4 (difficult)
50x8 (slower tempo, focused on mind-to-muscle connection)

RDL:

60x6
90x6
110x6
110x6
90x6

Cable kickbacks:

1 small + 5 big plates
1 small + 6 big plates

Cable pulls:

32x10 one arm
32x10 one arm

Ab wheel rollouts:

10
10

Wall sits:

~20 s parallel + 15 s above parallel

Bodyweight: 92.1 kg (+1 kg)
Exhaustion level: 10/10
Rating: Decent

Comments:

For some reason the bench press felt difficult. I think I would've done 7 reps on my first set, then 6 reps was a max on my second and the third was too burned out so I did only 4. RDLs were good, but the limiting factor is grip strength, not leg strength. I probably can do 130x6 without the grip strength limiting factor.

The main issue right now is being too heavy and I really need to get lighter.

Gym work 63

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: 10
----------------------
Chinups:

BW x 8
BW x 6

Hip thrusts:

60x10
110x10
110x10
110x10
100x10
60x10

Ab wheel rollouts:

10
10

Some kinetotherapy exercises

Bodyweight: 91.3 kg (same weight)
Exhaustion level: 10/10
Rating: Fine

Comments:

Didn't sleep well, woke up, went back to sleep again, so I didn't feel well today. Found the hip thrusts very tiring systemically, given these conditions. Still, the form was good - I achieved full hip extension/hyperextension on pretty much all the reps, with a small pause at the top, in full extension. Will do some kettlebell overhead presses later on.