Adarq.org

BW: 89.9
Activity: 5.5
Misc: n/a
Diet Compliance: 12/12
Mobility: T
Skill work: T

Visibly leaner today even tho weight is stable. Training today.

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Bike - 20 mins (Fasted)

BS 6x120, 1x150, 1x157.5, 2x150^B
Paused BS 6x110(PR i think), 5x120(PR)
Max Effort RVJ jumps ~ 15 of them
Bike Intervals - 5min (30s on, 30s off)
Bike - 20 mins
Back Xtn - 12x70kg

Notes:
Legs were not interested in squatting heavy today as i discovered when the 150kg EOD min felt heavier than it should on a day you want to push a max single. But i managed 157.5kg all the same, was put off by a dude walking by at just the right time as i was gna do the rep. Thanks dude. Then thought i could get a rep PR with 150kg with a belt and just no, not today im afraid. I remembered Lance advice to do something else for a PR on days like this and thankfully paused squats fit the equation just right. If i want to continue progressing my single weekly i need to figure out a way to go to heavy days fresher though, maybe skip the fasted cardio earlier in the day?

BW: 90.3
Activity: 7.2
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: F

Training upper and recovery lower today.

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BS 6x120(p0), 1x152.5
BP 5x90, 4Fx90, 5x88.5
Dips 5x103(+10kg), 5x105(+12kg), 5x107(+14), 5x109(+16), 8xBW(91.1)
Bike - 8.5km in 20 minutes

BW: 89.9
Activity:
Misc: n/a
Diet Compliance: 2/2
Mobility: T
Skill work: F

Rest. Not sure if im getting fitter or it's just tapering off the BB but i dont find myself breathing so much doing things. Can't wait to finish up. Had a scare yesterday when i had to roll the bar down my body b/c the safety pins no longer suit me (ive gotten fatter :@) and it led to some bruising/soreness .. which i was worried about internal bleeding and anticoagulants. Yikes. But it was okay. Just waste of a night and subsequent day, went to hospital at 12:30am  came home at 3am and didnt fall asleep til 5.

Man that sucks. Glad you're ok though.

BW: 89.9
Activity:
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: F

Reset the diet compliance counter, i had chocolate+popcorn yesterday while watching Isle of Dogs(btw if you love dogs you must watch this film i loved it!) and just wanna get back to 100% clean. Training today .. volume squats. Think im solidly under 90kg but this is prob the leanest ive felt lately tho obviously the last workout failed bench with pins set at my normal indicate otherwise.

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Fasted Bike 7km in 20mins

BS 6x120(p0), 1x152.5, 1x145
Bike 8km in 21mins

Notes:
I weighed myself after gym and i was sub 90kg and at the gym i was around 91.3kg which means i MAY not be very far from the goal of 87.5kg as my weight ceiling if all of this is not transient. I base this on the observation shoes+food+drink+clothes add about 2.5kg to my morning bw.

 Today was a tough day in the gym. Could not rep 145kg, i wanted to do doubles b/c i didnt think i could do a proper 5x5 day. The cardio might be part of it but im addicted now so i wont stop lol. I didnt push the issue, will try again saturday is all.

BW: 90
Activity:
Misc: n/a
Diet Compliance: 2/2
Mobility: T
Skill work: F

Training. Did some calculations and im considering an RSR squat cycle with 145kg raw. That's 80% of 180kg. But since i train EOD im not sure i'll be using it every other day tho. or will i? Hmm.

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BS 6x120(p1), 1x152.5, 2x145, 5x1x145
Bike 10km in 19:33 (PR)
Bike 10 min cooldown

BW: 90
Activity: 8.5
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: F

Training today

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BS 6x120(p0), 1x152.5
OHP 4x60, 6x2x62.5
Chinup 3x101(+8kg), 4x101, 6xBW(92)
Bike - 8km in 20mins
Curls 5x5

I returned my Alivecor. I enjoyed using the device but for $200 AUD it was a ripoff. Ordered an oximeter and it came yesterday .. cost about $30 off ebay and im much happier with it. I always had an optical reader on my wrist band but those things are USELESS and i dont consider it any better than a random number generator given a localised seed.



Can use it at the gym etc without any issues that i had with the alivecor esp when active (between bouts).  I checked my HR after the heavy squat and my HR was 145 immediately after the set. Used it while doing exercise bike and i saw i was in that 100-120 bpm range for the ride. Looking forward to friday when i'll use it for basketball training and wednesday when i do HIIT intervals on the bike. Eventually i wanna start sprinting regularly too but the last time i did them it didnt go well so im going to keep working on my heart and lungs til i feel im ready to get back to track work. Exciting stuff.

I made a thread about it elsewhere but basketball is pretty heavy on the heart, most of the game is played at 85% of max HR. Or between 160-180 bpm for most male players. Im probably on the higher side (and more so) cos my Adrenalin jacks up like crazy during games. To be an athletic basketball player i needed to do a ton more conditioning preparation than most ppl b/c im slower and unathletic compared to the majority of players. Lifting gives me a strength surplus but the missing part of my training was i badly needed a fitness surplus to give me a competitive edge given my limitations as an athlete.