Adarq.org

Sat (2/1/2021)
Daily Activity:   
Daily Training: n/a
BW: 99.3kg

BP 5x90, 5x90, 5x90, 4Fx90, 4x90, 4x90
Incline DB BP 8x32.5, 10x30, 9x30
Dips 8x12.5, 7Fx12.5, 8x12.5

Notes:
For the first time i got 4 reps across on all sets of benching 90kg. I actually felt strong attempting the 5th rep of the 4th set too, which was cool, but just couldn't finish the rep. So progress is coming, albeit not at the regular 1rep/week i was maintaining til i hit 5s. At this rate it will take sometime to get 6 sets of 6, but once i get there, i think it will be a pretty big milestone.

I have been reducing carbs (and increasing protein via nandos) on 'recovery' days (ie. eod) which might be affecting performance slightly on training days - but - it's worth it to lean out a little while still progressing (maybe slowly). im not ready to begin a cut until i've actually devoted myself to at least 12 weeks of regular running (2x a week, maybe a session of intervals etc)

Thu (31/12/2020)
Daily Activity:   
Daily Training: n/a
BW: 99.6kg

Rack DL 6x155, 6x160(Hook), 1x180(Hook)
Jumps, SVJx5, RVJx5(RL), RVJx5(LR), MEx5, MEx5
Cable Row 3x8x105

Notes:
Damn i look so slow and jump so low these days. But it was only march when i could still get up to a reasonable vertical .. now im 15kg heavier .. it's pretty sombering. I dont really care about vertical but that's a huge dropoff.

Also hugely experimented with DLs after all my thoughts, i do think i had a big reality check. I tried to pull off the floor after the heavy single and was conservative going for 140kg - couldnt budge it off the floor lmao -so i dropped to 120kg and i think i got one or two reps (or zero, i cant remember now) - finally managed to pull a few reps at 100kg. Talk about fool's gold ..

the reason i wanted to pull from the floor? i can drop the bar on the set down .. and hopefully avoid the injury risk of my very ugly setdown, since rack pulls cant be dropped (shouldnt be dropped).

the saving grace is that pulling from the floor .. as hard as it is, i felt it very much in the legs .. so since i actually want to work on my legs more (without squatting more), will be spending more time pulling from the floor. in the meantime, i think i will stop doing hooked sets because it throws form off .. and just progress with normal grip at the rate of 2.5kg/week.

Sun (27/12/2020)
Daily Activity:   
Daily Training: n/a
BW: 99.1kg

BS 4x120, 0Fx140, 5x4x115
Jumps ~ 3 sets

Notes:
140 was ambitious .. couldn't finish it, should have gone for the 2.5kg jump to 135kg but it was the last squat session of the year how could i resist breaking out a 2020 pr

Fri (25/12/2020)
Daily Activity:   
Daily Training: n/a
BW: 99.3kg

BP 5x90, 5x90, 4Fx90, 4x90, 4x90, 3x90
Incline DB BP 8x32.5, 10x30, 10x30
Dips 3x8x11.25

Notes:
Seems ive hit a wall on the bench after making regular progress every week, this time i could only manage 2 of the scheduled 6 sets of 5. Need to dig deeper to find something for next time, will try to sleep and eat better etc to give myself a fighting chance to get thru all 6 sets.

Went for a walk for the first time in months which involved going uphill first i was finding it as easy as i usually do going downhill. the last time i walked regularly i prob weighed sub 85kg .. early in the pandemic .. so regular bike work + lifting seems to have done good things.

i meant to mention on sunday i went to put some hoops up and i was finding shooting pretty easy . i think the upper body emphasis on lifting has done wonders for my shooting even without any practice or movement efficiency etc.

i should probably also mention none of my pants fit me anymore and im not about to admit defeat and start buying 38" waist pants again. if i can end the summer fitting into 32" again (which with vanity sizing isnt anything super ripped or anything) while maintaining my 60/90/120 ohp/bench/squat worksets while running and biking regularly i'll be happy.

Sat (19/12/2020)
Daily Activity:   
Daily Training: n/a
BW: 98.3kg

BS 3x120, 1x132.5, 5x3x115
FS 8x50, 5x70, 5x80
   
Notes:
Leg day too a long time, was late to go for a run, but i did one 3 days ago so i dont feel bad about skipping.

Tue (15/12/2020)
Daily Activity:   
Daily Training: n/a
BW: n/a

Rack DL 6x120, 6x145, 6x150(hook), 1x165(hook), 8x140
Cable Row 3x8x95
   
Notes:
Skipped the T-rows .. i think they're a low quality exercise .. as soon as i increase the weight from 40kg to 42.5kg the balance is thrown off and then i feel like im on my toes. will do proper rows eventually but right now im focusing on DLs. I noticed reviewing the video (please check insta) that i set up with a flat back but by the time i break the bar off the ground my hips go up to where there should be and yet my chest remains where it was previously - so i think i should just set up at where my body wants to be then my chest will be in the correct place relative to my hips? on theory that's what i have come up with .. no idea if it works out in practice.