Adarq.org

14 March

RUN 9.2 KM @ 59:15

Had problems pacing. Couldn't find a sweet spot, like a 'set' pace at low 6 , somehow i could only go either high 5s or low 7s. Weird.

Also, it looks like this right knee pain that i mentioned 1,5 month ago is run-related and permanent. Whenever i run over 6 km it comes back. it is a 'sharp' kind of pain, like piercing it with a thick needle. It hurts about 1 day to 2 days after running, gradually diminishing as time passes and then it totally disappears. Also, when in the pain status, it hurts upon contact too, just like when you hurt touching an inflammation or bruised area.
On the bright side, i can live with that pain and i can run full effort with it too. Growing old an still going hard makes you get used to pain, everything hurts more and longer than expected, but you adapt to that and you don't even bother. You just gotta recognize the serious cases and go to the doctor. Oh well, lets see how this goes...

^^^
True. But those specific ones that i use have a thick mushy padded seat, back and butt feel both ultra comfy. Still very boring tho. But comfy.

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10 March 2020

Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #10 ( Week #6 )

SUPERSET 1 - SQUAT ++ OHP:
8@50kg ( +5 kg )++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
8@50kg ++ 8@35kg
8@50kg ++ 8@35kg

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW

5 March : donated blood.

6 March 2020

Bodyweight@session : ~86,25kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #9 ( Week #5 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
-Wish i had a squat cage. Setup is really holding me back

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW ( extra set )

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW ( extra set )

Weekend : planned to run on Sunday but it was too rainy.

Running volume has significantly dropped. Gonna bounce back strong.
Registered for a 10K mid April. Level up.

4 March 2020

Bodyweight@session : ~85,5kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #8 ( Week #5 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
-45kg clean-jerk-lower behind neck-squat-jerk is becoming somewhat easy. That's nice.

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )
8 each leg @ 12,5kg DBs ++ 6 @ BW

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW

Was short in time so sacrificed one seat of each of the last 2 super-sets.

25 February 2020

Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #6 ( Week #4 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
-Somewhat more strict pauses at squats.

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
-Getting close to adding pullups.

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW ( extra set )
15@60kg ( +5 kg ) ++ 20@BW
10@70kg ( +5 kg ) ++ 20@BW
5@80kg ( +5 kg ) ++ 20@BW
-Really bumped up the RDL tonnage/intensity.

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26 February 2020

RUN 6KM @ 43:34

Went relaxed at all times. Slower than 'comfortable' but not super slow. That began at 6:25 pace and ended at 7:30 , averaged 7:00.
Wanted to do a longer distance but was short on time. Also was super windy and started getting too cold, cold wind on sweaty neck doesn't feel good at all.
Watch said it was a good workout for 'keeping medium pace'.
It also says that everything has fallen in place and that my fitness is now improving. Got my first VO2 max improvement too. Got the watch at 45, fist week down to 44, after 1 month down to 43, now back up to 44. Noice!

20 February 2020

Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #5 ( Week #3 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ( +2 reps ) ++ 8@35kg
8@45kg ( +2 reps ) ++ 8@35kg
8@45kg ( +2 reps ) ++ 8@35kg
8@45kg ( +2 reps ) ++ 8@35kg

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ( +2,5 kg per hand )  ++ 6 @ BW
8 each leg @ 12,5kg DBs ( +2,5 kg per hand )  ++ 6 @ BW
8 each leg @ 12,5kg DBs ( +2,5 kg per hand )  ++ 6 @ BW
8 each leg @ 12,5kg DBs ( +2,5 kg per hand )  ++ 6 @ BW

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
15@55kg  ++ 20@BW
10@65kg ( +5 kg ) ++ 20@BW
5@75kg ( +5 kg ) ++ 20@BW

Nice progress.

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22 February 2020

SKI 3 hours
Total downhill : 16.5 km

Got too warm and snow quality too shitty so had to cut it short.

He looks soooo damn fast!
Oh wait, his average km pace was 2:34 , correction, he IS soooo damn fast!!!

^^^
So true. I never realized how slow is "easy" until i got the watch. So going at a 7 minutes km pace ( around 8.5kph speed ) would feel boring easy and slow. But heart rate climbs to 150+ , WTF, that is far above easy. Now i get why adarq insisted so much on long slow runs!
On the bright side, that low effort aerobic base seems to be very easy and fast to improve, hardest part is convince yourself to go that slow and skip "intense" sessions.

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10 February 2020

TREADMILL 4.2K @ 40:00

Average heart rate : 128
Average km pace : 9:34

Nice, it finally rolls well. Had to walk a bit to bring it under 140 but much better than previous attempts.

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11 February 2020

Bodyweight@session : ~85kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #3 ( Week #2 )

SUPERSET 1 - SQUAT ++ OHP:
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
-Squat still too eaasy. Might up the reps to 8 since i cant add load.

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
-BSS getting easier. Pullups still much harder than i would want.

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
15@55kg ++ 20
10@60kg ++ 20 ( + 2 reps )
5@70kg ++ 20 ( + 5 reps )

---

12 February 2020

TREADMILL 4KM @ 38:00

Average heart rate : 129 bpm
Average km pace : 9:30

Huge improvement. Held 7kph speed ( 8:35 pace ) for 17 minutes with HR steady around 130. Then it climbed to 140-150 so speed was reduced to 6.5kph. Minimal walking ( 2 times for 1 minute each and that was still at the same 6.5kph speed ).

The damn watch/coach was right. Work load is now optimal, load distribution ( anaerobic-aerobic-easy ) is good ( although it needs more low impact work, but it is not lacking now , it is just a bit below compared to intense stuff ) , and while all those fell in place the slow-run feeling immediately improved.
A watch i have been wearing for a few weeks knows my body much better than me. Skynet is here.