Adarq.org

Gym work 52:

Hip thrust:

60x6
90x6
120x8
120x8
120x8
90x8
90x8
60x10
60x10

Chinups:

8 (could've done 9 or 10)
5

Leg curls:

120x5++112x3++104x2++96x3++88x3 (a continuous set where I drop the weight by 8 kg when I can't do more reps)

Seated calf raises:

40x8
30x10

Bodyweight: 92.5 kg (+1.1 kg, heaviest in months)
Exhaustion level: 10/10

Comments:

Did a high volume of hip thrusts, 6420 kg total volume. I was quite spent after that, but still tied my old age chinups PR with 8 reps (then did only 5). After that I started having some faint chest pain (I sometimes get that when I train, could be angina, could be originating in the spine, I don't know).

Gym work 50:

Bench press:

20x5
20x5
40x5
70x5 ties all time
70x3
70x3

Dumbbell Bulgarian split squat (each leg):

60x8 (30 kg dumbbells)
60x8 (felt sick and nauseated, so only did 2 sets)

Seated V-grip cable pulls to chest:

4 pins x 10
6 pins x 10
8 pins x 10

Glute cable kickbacks:

5 small plates x 10
5 small + 1 big plates x 10
5 small + 2 big plates x 10

Bodyweight: 90.6 kg (same weight)
Exhaustion level: 10/10

Comments:

Felt shaky from the start, nauseated and without any mood to lift. Still, I managed to tie my all time bench press . 70x5 truly was a 5RM. The next two sets I only did 3 reps since I didn't have a spotter and didn't want to risk getting stuck.

The BSS were OK, but they drained me like hell. Felt like puking as I was doing them. Muscularly I was fine, but the overall feeling in my body was bad. My heart rate was 59 (versus my usual 52-53) during last night's sleep, which indicates I still have the virus in me (whatever virus it is, probably just a simple cold, since I have no symptoms today).

Gym work 48:

Pistol squats (right leg significantly assisted with a band):

5
5
5

Chinups:

7
5
3 (probably could've done 5 if all out)

Pallof press:

Band x 10 s each side
Band x 10 s each side

Landmine hack squat:

20x10
20x10

Landmine push press:

20x10
20x10 (explosive)

Cable kickbacks:

4 pins x 10 (very easy)

Bodyweight: 91.3 kg (+0.7 kg)
Exhaustion level: 9/10

Comments:

Pistols were great on the left, terribly hard on the right even with significant assistance with the black band. Here's a recording on the left:

https://youtube.com/shorts/Ub7R6E9Mojg?si=eUS7nzDs8Cxs5N5N

My bodyweight has increased back over 91.3 kg which annoys me. I need to get significantly lighter. I'm taking creatine right now so that might play a role. Rest of the lifts were pretty explosive, but the negative part is that my heart rate went into the 160s here and there.

Gym work 46:

Medium bar squat, wider stance (in basketball shoes, not Olympic lifting shoes):

20x5
50x5
80x5
100x5
100x5
100x5

Bench press:

20x10
50x10
50x10
50x10 (very difficult)

Hip thrust:

60x6
90x6
120x6
150x2 (very difficult)
120x3
90x6

Nordic curls:

5
5


Bodyweight: 91.1 kg (+0.4 kg)
Exhaustion level: 10/10

Comments:

Squats were difficult but still managed to do all three sets with 100. I used my Nike Foamposites and adopted a wider stance (to be fair, back when my squats were very strong, I did use a wider stance).

Bench was good, first time when I do 50x10x3.

Hip thrusts were surprisingly difficult, I could barely move 150 kg and did just 2 reps, but it's also a matter of having the right setup - in order to do hip thrusts, I need to take a bar and put it on two aerobic boxes, load it, put that cylindrical bar padding and under that two big spounges in a bag, when I put my back on the bench it can suddenly slide, the bar (even with so much padding) squeezes my bladder... there are so many bad things with this setup, but it's the best that I can do in my current gym (they don't have a hip thrust machine).

Same with the nordic curls: only one bench has almost the right height and made for me to put my heels under it and do the Nordic curls, but it's not optimal, so they are difficult for non-strength related issues.

Calisthenics Circuit 2

Chinups:

6
5
5
3

20 kg KB overhead press:

8
10
10
6

20 kg KB swings:

15
15
15
15

The exercises are done one after another (with pauses to recover), then repeat the whole circuit. Very happy about the chinups as I go a very long range of motion with my long arms, felt great! Also the overhead presses with a 20 kg kettlebell are not too shabby, either.

Gym work 43:

Bench press:

20x5
20x5
50x5
65x5
65x3
65x4

Dumbbell Bulgarian split squat (each leg):

40x10 (20 kg dumbbells in each hand)
40x10
40x10

Chinups:

7, 4

Landmine push press (each arm):

15x10 (bar + 15 kg plate)
15x10

Landmine one-leg deadlift (each leg):

15x10

Bodyweight: 91.0 kg (+0.8 kg)
Exhaustion level: 8/10

Comments:

Great workout. I feel great after it which basically never happens, but today's BSSs made me feel good, for some reason. The bench press was shaky, as I got only 3 reps in my second set but then focused a bit more and got 4 in the third set. The BSSs were great, 20 kg felt light and could have done more. I also had good enough work capacity to do all 3 sets of 10 reps. The first set of chinups was great, too - perfect form, very long range of motion and 7 reps, which is a recent PR, ever since I re-started doing chinups.

My bodyweight has increased, though, and I need to get lighter.

Gym work 42:

Medium bar squat:

20x5
20x5
60x5
80x5
100x5
100x3
100x3

Bench press:

20x10
50x10
50x10
50x8

Hip thrust:

60x6
90x6
120x6
120x6
90x6

Nordic curls:

5
5
5


Bodyweight: 90.7 kg (+0.5 kg)
Exhaustion level: 9/10

Comments:

Squats were very difficult. 100x5 felt more difficult than when I was doing them high bar and weighed 81 kg. I do have a minor right adductor injury but still, systemically they felt very difficult.

Bench was so-so, I just immediately fall off after I go past 6 reps or so, regardless of the weight used.

Hip thrusts and GHRs were pretty good.