Adarq.org

Gym work 3:

Cable pulls:

Wide grip, pronated: 48x10, 64x10
Closer grip, pronated: 64x8
Very close grip, supinated: 64x8
Narrow grip, neutral: 64x5

1-leg landmine deadlift:

barx10
bar+15kgx10x2

Leg curls:

64x10

Some kynetotherapy exercises

Bodyweight: 91.4 kg (-0.4 kg)
Sleep length&rating: 8h20m, 3/5
Exhaustion level: 9/10
Time of day/spent at gym: 13:39-14:13/34 min

Comments:

Forgot how tiring gym work is. Had bad sleep due to neck pain, but I played on my PS5 and stayed in that weird position, so I'm not surprised.

There's something weird that is going on, as well. You see, I've been playing on my Playstation 5 for quite a while since 2022, when these symptoms appeared. And there's a certain position that I play in that gives me "stability" (in the sense that I can stay concentrated when playing, with the controller not wobbling around). And I've stayed in that position for hours, with my pecs contracted and hunched forwards. And ever since then these things appeared.

Yet another weird thing is that these weird symptoms appeared on 24th February 2022, when Russia invaded Ukraine. Maybe some unconscious mental event happened that is giving me these symptoms.

Alternatively, it's because I started jumping again in 2022 and because my right knee is messed up, I couldn't land properly and absorb the landing, so the shocks went to the spine.

I have to stop all training due to serious spine issues. It was fun while it lasted.

Explosive workout 1A:

High bar squat (explosive):

20x5
60x5
80x5
100x1
90x1x6 (6 singles)

Hang powersnatch:

barx3
barx3
30x3
30x3
40x3
40x3
30x3

Hang jump shrug:

40x5
50x5
50x5
50x5

Bench press:

20x5
40x5
55x10
55x8 (+1 rep vs last workout)

Leg extensions with pause at the top:

56x10
56x10

Bodyweight: 91.4 kg (+0.1 kg)
Sleep length&rating: 5h55m, 3/5
Exhaustion level: 6/10
Time of day/spent at gym: 17:08-18:02 / 53 min

Comments:

Switched to an explosive period of training. Workout felt great - fresh and explosive, despite my lack of sleep.

Plyo workout 1 (first in 8 years)

400 m jog
------------------
Dynamic warm up

Toe-to-heel walks
Heels to butt
Knees to chest
2x30m run
------------------
45 cm box depth jumps: 3x5
45 cm box backwards depth jump with rebound on box: 4x12
Donkey ankle jumps on grass: 1x12
Slalom jumps: 2x30m

Felt great, with the usual mention: pain/hard to describe feeling probably originating from the spine in the neck, chest and upper right back.

Deadlift/hip thrust focus day 13:

Deadlift:

20x5
60x5
80x5
100x3
120x3
140x1 old age
100x5

Hip thrust:

60x5
100x5
120x5
140x4
110x10
100x10

Seated rows:

48x10
80x8
72x8
64x8

Ab machine crunches:

64x10
80x10
80x10

Bodyweight: 91.9 kg
Sleep rating: 5/5
Exhaustion level: 9/10
Workout duration: unknown (watch battery ran out)

Comments: Old age in the deadlift with 140 kg. Hip thrusts were tiring.

Squat focus day 27:

Low bar squat:

20x5
20x5
60x6
80x6
100x3
120x1 (was explosive)
130x1 old age , heaviest squat in 8 years or so
105x5
105x5
105x5

Bench press:

20x5
40x5
55x10
55x7 (+1 rep vs last workout)
30x12

Leg extensions with pause at the top:

40x20
40x15

Bodyweight: 91.3 kg (-0.4 kg)
Sleep length&rating: 6h35m, 3/5
Exhaustion level: 9/10
Time of day/spent at gym: 21:20-22:16 / 56 min

Comments:

Had a bad night sleep so I laid in bed for one hour, one hour before going to the gym. Workout turned out to be the best leg workout since I restarted training.

For one, the squats were explosive. Since I felt pretty good, I tried a 120x1 which was explosive. So I said "let me try a 130" and it was difficult but also explosive. 140 kg would be extremely difficult but not impossible. In fact, I was surprised at how light the 130 felt, but the squat form wasn't great, leg strength being a limiting factor.

Bench was sucky as usual, although I did get one additional rep.

Going to the gym at night apparently works better for me as I feel more "awake" vs going at 14-15 o'clock.

Deadlift/hip thrust focus day 12:

Deadlift:

20x5
60x5
80x5
100x5
120x5

Hip thrust:

60x5
80x5
100x5
120x5
140x4
100x10
100x10

V-grip pulls to chest:

48x10
80x8
72x10
64x10

Ab machine crunches:

64x10
90x2++88x2++80x3++72x3++64x3 (or something)

Bodyweight: 92.2 kg
Sleep rating: 4/5
Exhaustion level: 9/10
Workout duration: 53 min

Comments: A pretty good workout. Decided to also do deadlifts and start with them, so my hamstrings are a little tired when I do hip thrusts, so the glutes are used more.