Adarq.org

BP 6x82.5 (LPR), 6x82, 5Fx82
FBS 3x100
FS 3x107.5 (LPR)
BS 3x112.5 (LPR), 3x6x107.5 (LPR)
DL 6x60 (LPR; new ex), 2x6x90 (LPR)
WCU 3x102, 2x107, 5x97, 5x92, 6x89.5

BP notes:
Moved BP up to first exercise but even then 3x6x82.5kg was not realistic. Prob to be expected considering how hard 3x6x80kg was last time around. So i dropped to 82kg for set 2 and that was still an RPE 10 hard set. Failed 6th rep on the 3rd set. I'm thinking 3x6x87.5kg would be a good goal before I attempt RSR - though im fairly certain my best 6 rep set is only like 86kg so that's prob too ambitious. Hmm. Have some planning to do.

Think i'll attempt 3x6x82.5kg next time and then take 1kg jumps from there up to say 87.5kg? Then RSR with 87.5kg training weight.

Squat notes:
Back on the squat wagon - completed the first week of 3x6s. Next week this time i'll be doing 3x6x115kg!

Deadlift notes: 
I realised squats wont make my back sore until i get to around 3x6x127.5kg worksets - and by then i'd have wasted valuable time not training my back. So i'm being proactive and thought to give deadlifts a try. It's possible that they'll fill in the gaps - what squats dont cover, DLs may - eg quad & erector mass and strength. Let's see. If this works out, my back will be sore tmr and this means by the time my squats get around 3x6x130kg i'll have enough back and quad strength to keep going up to 3x6x140kg - if only this works out as neatly IRL as it does on paper!

Managed 2 days of dietary compliance, onto day 3 today.  IN my experience those are usually the hardest and once i get past day 3, im usually set for a nice long period of clean eating. Will continue it, I can afford to lose a few kilo now while im rebuilding myself up from scratch.

Rough goal is to weigh 79kg with a 3x6x140kg squat and 3x6x90kg bench in 8 weeks time.

FBS 3x100 (LPR)
BS 6x100 (LPR), 6x100, 6x99.5
OHP 3x6x52.5

Squat notes:
Make the bump up to 3 sets of 6 after doing 2x6 for the last 2 weeks.

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No lifting for the rest of the week. Away for bball tournament interstate. Just spectating this year. Back home sunday night. Will train monday. Going to start a new program focusing on upper body. Will start with a vanilla BP/OHP alternating split - if i can get up to say 3x6x90kg on BP and 3x6x65 on OHP i'll be ready to do RSR on BP with 90kg training weight. Maybe. I will give myself 6 weeks - that should be how long I have til my foot is okay for sports.

WCU 2x111.8(+25kg), 2x110(+23kg), 0Fx126.8(+40kg), 0Fx116.8 (+30kg), 2x106.8(+20kg)
BP 6x75 (LPR), 6x75, 8x75 (LPR)
FBS 6x60
AbWh 3x10 (LPR)

WCU notes:
Skipped light day and took a rest instead then did the RSR rx of 2x2. Didn't happen either, cheaty as fuck both reps on the first set. Second was better but still cheat af. And that's that! RSR worksets are over, next heavy day i go for a max single PR..

Have the big annual bball tournament next week. I was in the best shape of my life, this would have been my best showing yet. But injury! Have thought about becoming an overnight 3pt specialist but being honest i should probably just stay in the sidelines. Don't have enough time to get in form. Sucks. I trained hard for 12 months  only to fall so short.

Going to start a bench program though. Thinking i'll take a crack at specialising on bp and setting a lofty goal like 115-120kg. Should be interesting.

I put on my bball shoes for the first time since injury for basketball training. Feeling like 30% out there on the court. cant jump, cant run, cant do anything good, not even quick enough for defense or rebounding. Sucks. I tried to touch the rim but couldnt reach it. Dunking feels so far away. depressing.

Skipped weds (light) workout due to travel. didnt get home til 10:30pm and had lots of stuff to do etc. Travel also meant didnt eat or rest very well either. Anyways i messed up RSR chinups. If i were to do it again i'd work super hard on maintaining my bodyweight. It fluctuated enough to wreak havoc on rx worksets. So i have to call it a failure in that respect.

I dont think i would recommend doing RSR with this exercise. Though I feel as though it may have worked if i had controlled bw better.

for your erectors: reverse hypers lying on a bench or couch? forgive me if i've already suggested that and you rejected it for some reason.

thanks for the thoughts. forgive me for my ignorance but can that be done without specialised equipment? im sure i mentioned in the past i dont have a hyper bench thingy