Adarq.org

05/09/18

12pm:

Standing Press
bar x 10, 30 x 5, 45 x 5 x 5

12-15-21-15-12 for time:
61cm box jumps & push ups
Total Time- 9:36

Emmet Louis Side Splits
A: Tailors pose 3 x 10 @ 10kgs with 20s iso on last rep
B: Horse stance squats 3 x 10 @ 10kgs with 10s iso on last rep
C: Isometric side split holds - 3 x 45s

7pm
Social netball game- so many jumps and cuts during the game which went surprisingly well considering how my legs feel which is pretty much:

hah. would have never thought of that scene for a leg pain gif.

10/09/18

Front Squat-
bar x 10, 60 x 5, 90 x 5

Standing Press-
bar x 10, 40 x 5, 45 x 5

10min time cap-
Push press x 7 @ 45 & 40
Push jerk x 7 @ 45 & 40
Pull up x 5 @ bw and bw

Side Splits training-
tailor pose - 3x10 @ 10kgs + 15s iso on last reps
horse stance squats - 3x10 @ 10kgs + 10s iso on last reps (these suck balls)
Side splits iso x 45s x 2 (didn't complete 3rd set due to pain in hips)

Hit a few bro sessions last week which I neglected to log. I've been faffing around the last few months without much of a plan and while I'm continually learning about myself I actually started paying attention to the signs. I need to train almost daily to anchor me in some way to that lifestyle. It makes working, eating, sleeping and pretty much everything else better. I also need to change it up more frequently than I have planned to do. Not drastic changes but I get bored easily with training. It's funny, I could eat the same thing every day for the rest of my life. Could not train the same way though. Also, spring is here and the weather is finally pushing in the right direction so time to get back outside again.

Started a new program yesterday with a baseline testing week this week.

17/09/2018

Bench- bar x 10, 40 x 5, 60 x 3, 80 x 1, 90 x 1, 95 x F
Squat- bar x 10, 60 x 5, 80 x 1, 100 x 1, 120 x 1, 130 x 1

Not really surprised at the results. Disappointed in the bench. 90 went up so easily and I definitely had more in me. Didn't set myself properly for 95 and got pinned as a result. Was training at home so avoided any potential embarrassment. There is plenty of upside though. I would suggest with a little more training and some technique work 100+ is on the way.

Squats were ok. Went back to a slightly wider stance which definitely was more hip driven and felt a lot stronger and more stable as a result. 130 was hard, maybe a 7/10 but I didn't see the point of pushing too much. I probably would have only added 5kgs at best to that before calling it anyway.

Have also established (re-established really) my nighttime rolling/stretching routine. Used to be a given and I'm now three nights deep in this so feeling a ton better as a result. Morning joint circles and dynamic stretches are next on the list.

faffing is a great word that i've picked up from my (british) gf. great word.

morning joint circles are smart, should get back to doing something like that. only takes ~5 minutes to go top to bottom, feels great.

faffing is a great word that i've picked up from my (british) gf. great word.

morning joint circles are smart, should get back to doing something like that. only takes ~5 minutes to go top to bottom, feels great.

Haha yes it's a great fit for many situations.

Agreed. I've been thinking a lot about what I was doing when I felt my best, most flexible, least painful, most athletic. Daily joint circles and dynamic stretches are both in that memory. 

Nice session!
10x200m with 90 seconds rest is no joke 

24/09/18

A) Squats-
3 x 5 @ 105
2 x 1 @ 130
1 x 20 @ 30

B1) Leg Extension-
4 x 15 @ 36
B2) Leg Curl-
4 x 15 @ 36

C1) Leg Press-
4 x 8 @ 80
C2) Calf Raises
4 x 25 @ bw

D) Lunge Walks-
4 x 10m @ 15kg

25/09/18

A) Bench Press
3 x 5 @ 70
2 x 1 @ 90
1 x 35 @ 30

B) Cable Flyes (started low and increased height of cables each set)
4 x 15 @ 6.8kgs each side

C1) Incline DB Press-
4 x 8 @ 22kg DBs
C2) Push Ups-
4 x 5 @ bw

D) Lying Cable Pullover
4 x 15 @ 16

E) Dips-
BW x 6, 5, 4

F) Push Ups-
BW x 15, 5