Adarq.org

Workout 108B (bench main lift):

Bench press: 20x5, 20x5, 50x5, 60x3, 70x6, 65x6, 60x6
Zercher foward lunges (each leg): barx10, 40x8, 60x5, 60x5
Landmine press: barx8, bar+25x6, bar+15x10
V-grip pulls to chest (single arm): 32x10, 40x8
Pallof press: 3 small plates x 10 (each side), 3 small plates x 10 (each side)
Seated calf raises: 20x10, 40x10, 40x10

Time of workout: 21:25-22:15
Workout duration: 50 min
Exhaustion level: 7/10
Bodyweight: 88.8 kg
Rating: Great

Comments: Felt surprisingly strong. Did 6 reps with 70 on the bench press but I just worry that the bar wasn't 20 kg (some bars seem heavier and thicker than others). Still, I will take it. Also felt great doing the Zercher lunges - for some reason these make me feel super strong and super weak at the same time. The legs feel "recruited" in a great way after them but at the same time I'm tired and weak from the effort.

Workout 107A (squat main lift):

Athletic stance squat: 20x5, 20x5, 60x5, 80x5, 100x2, 120x1 (felt light and explosive), 100x5 (felt like 8RM), 90x5, 80x5
Dumbbell bench press: 40x10, 40x7, 40x9 (20 kg dumbbells)
Landmine single leg deadlift: 25x8, 25x8
Triceps pulldowns, Biceps curls (on the same machine): 2S+1Lx10, 2S+2Lx10
Leg raises: 8, 8

Time of workout: 21:10 - 22:00
Workout duration: 50 min
Exhaustion level: 8/10
Bodyweight: 89.1 kg
Rating: Great

Comments: Great squatting. Felt kind of good (although I didn't sleep well due to terrible neck and thoracic spine pain) so I tried 1 rep with 120 kg and it felt light, the speed was like for 80 kg or something. The problem is trunk stiffness and my back injury. The hip injury is still there, pain was 3-4 on this max attempt. I expect if I weren't injured at all (not in the spine, not in the hip) my max rep would be 140kg+.

Also, surprisingly good dumbbell bench press - I tried not to go to failure each set so I went all out only in the last set and got 9 reps.

Yes, the set also takes quite a lot of time to finish. When you do squats you do 5 reps and you can do them pretty fast and be done. If you do BSSs, you do 8-10 reps and the effort is pretty high for a longer time. You need to put in effort to counter potential body rotations, losing balance, controlling the descent, holding the dumbbells in your hands which gets tiring quickly when using 30kg+ dumbbells also plays an important role.

i know both of those two i mentioned, learned a lot on here..

Wait, really? 🤔

Workout 104A (squat main lift):

Athletic stance squat: 20x5, 20x5, 60x5, 80x5, 100x5 (felt like 7RM), 90x5, 80x5
Dumbbell bench press: 40x10, 40x7, 40x6 (20 kg dumbbells)
Landmine single leg deadlift: 40x10, 40x8L6R
Triceps pulldowns: 5 small + 1 large plate x 15, 5 small + 3 large plates x 15, 5 small + 3 large plates x 11
Leg raises: 8, 8

Time of workout: 21:10 - 22:00
Workout duration: 50 min
Exhaustion level: 9/10
Bodyweight: 88.9 kg
Rating: Very good

Comments: Happy with the squat - felt leg driven, the quads were firing good, athletic stance. Back in the day my squats were wide stance and with a belt, so it's not fair to compare today's squats with those. Dumbbell bench press was fine, they stretch my pecs quite a bit more than barbell benches. Will use the same weight the next time. The landmines were fine but felt heavy, although the biggest limitation was holding the bar, even with straps. I had to stop in the second set because the grip was failing. Will grab the very end of the bar the next time, instead of holding the rotating head. Triceps were fine but I run out of steam very quickly on them.

16 years ago vs this year

Gym work 102

Dumbbell Bulgarian split squats: 40x8, 40x8, 40x8 (20 kg dumbbells)
Dumbbell incline bench press: 40x10, 40x7, 40x6 (20 kg dumbbells)
Hip thrust: 60x10, 100x5, 120x5, 160x4 (felt like 4RM), 140x4, 100x8
Biceps curls (machine weights): some weight x 10 reps x 3
Back supported leg raises: 6, 6

Workout time: 21:50-21:45
Workout duration: 55min
Bodyweight in the morning: 88.6 kg (+0.6 kg)
Exhaustion level: 9/10

Comments: OKish workout. 160x4 felt like 4RM in the hip thrust and also didn't achieve complete hip hyperextension. Terrible neck and thoracic pain during night, barely slept due to pain. That's the main concern. I would stay away from loading my spine, at least for a while.

Went in the park, played some 1:30 hours of 3 on 3, moved pretty well, but I'm still limited sprinting or running forward. I could move side to side pretty well though. Had a few dunks, although the rim is really bent now so it's low, has to be around 2.85m or so. Also had a standing VJ dunk, with no steps. Imagine if I could actually use momentum in my two footed jumps and I wouldn't be injured.