Adarq.org

Squat focus day 11:

Low bar squat:

20x8
60x5
80x5
100x3
110x1
100x3

Bench press:

20x5x2
40x5
60x5
60x5
60x5

A bunch of snatches, RDLs and leg curls.

Calf raises at the Smith machine.

Bodyweight: 91.7 kg
Exhaustion level: 9.5/10

Comments:

Not recovered enough. Felt dizzy and exhausted in the gym, with pain in the plexus area.

Squat focus day 12:

Cable kickbacks (used to wake up my glutes):

25x10
25x10 (felt great)

Low bar squat:

20x8
50x5
80x5
100x5
100x5 old age
80x5 (explosive)

Bench press:

20x5x2
40x5
60x5
60x5
60x5

RDL + Leg curls:

60x8 + 64x8
80x8 + 80x8

Bodyweight: 92.6 kg
Exhaustion level: 10/10

Comments:

Very high heart rate after every set. After the squat sets I had ~165 heart rate with dizziness. Even while moving around in the gym after a few minutes my heart rate was ~135 or so. I need some input on how you guys have your heart rate immediately after 5-rep sets and after a few minutes.

I also found out that my heart rate during sleep increased from about 53-55 bpm to 60 or so - a clear sign or overtraining. Will need to rest a few days and focus on recovering.

Old age PRs is real deal! Much harder than all time PRs when young. 

I think I can squat low bar about 130 kg. The problem right now is with very high heart rates - I'm afraid something bad might happen if I keep this up. What's your heart rate after a heavy set of 5 squats and usually during your rest periods?

^^^
*2
Haven't squatted near failure recently but it has always been like that for me too.

Ever get you iron levels checked? What about D3? B12?

Back focus day 1:

Pullups: 5, 5 (assisted with 27 kg-tension cable)
Chinups: 5, 4 (assisted)
Neutral grip pullups: 3, 2 (assisted and unassisted) - terrible

Hip thrust:

20x10
60x10
60x10
60x10
60x10 (felt good)

Barbell calf raises:

20x12
60x12
80x12
80x12

Bodyweight: 92.1 kg
Exhaustion level: 7/10

Comments: Very weak in the pullups and chinups for some reason. Felt really weak. Hip thrusts were good, I bought some good padding and it was well worth it.

Squat focus day 13:

Low bar squat:

20x8
50x5
80x5
100x5
110x3
100x5 old age  in terms of effort and intensity

Bench press:

20x10
50x10
50x8
50x8 (difficult, high rep ranges are very difficult)

RDL + Leg curls:

50x10
80x8+80x8
80x8+104x5++96x2++88x2++80x2++72x2++64x2 (++ means I continue the set with a lower weight)

Bodyweight: 92.6 kg
Exhaustion level: 10/10

Comments:

I feel super bad daily and today was no exception. My hunch is a hiatal hernia which gives me the vast majority of my symptoms. Still, went to the gym and the workout was very good, especially the squat. High rep ranges are very difficult for me in the bench press and any exercise in general, but should be useful.

Back focus day 2:

Pullups: 4, 3, 3 (didn't focus on sets but instead on totalling 10 reps)
Chinups: 4, 3, 3

Hip thrust:

60x5
80x10
80x10
80x10
80x10 (great, felt really good)

Dumbbell incline bench press:

15x10
20x10
20x10

Leg extensions (double leg concentric, single leg eccentric):

24x10
24x10
24x10

Leg curls: 80x8

Bodyweight: 92.3 kg
Exhaustion level: 8/10

Comments: Very weak in the chinups and pullups. One reason could be the fact that the handles are very thin and my hand is very long so I don't grip them well.

Hip thrusts were good although I used lots of padding, some big double sponges and additional bar padding.