Adarq.org

- run 55:05, 10.42 km
slept badly last night so did this at lunchtime. 5:17 pace is a little quick for an easy but that's okay, HR average 130 means i wasn't pushing. especially since it's a bit warm today, around 50F.

we're supposed to get a pretty big snowstorm this weekend, will have to figure out what to do about workouts next week. easy runs should still be doable, if probably a little slower than usual.

- track
-- warm up
-- 10 km @ 85% 5k pace
-- cool down
RPE 7 ("still relatively fresh at the end, could have kept going a couple more miles if i wanted to"), which is about right for this workout. 85% of my 5k is 4:31, averaged 4:28, so more like 86-87%.

on reflection, i'm not sure RPE 7 is really accurate. with a couple of gels and a bit of water, i could have done a half marathon at that pace yesterday morning. obviously that's more than "a couple more miles." and i felt invigorated at the end, more than fatigued. idk.

Gym work 65

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
50x6
70x6
70x6 (felt like 6RM)
70x4 (difficult)
50x8 (slower tempo, focused on mind-to-muscle connection)

RDL:

60x6
90x6
110x6
110x6
90x6

Cable kickbacks:

1 small + 5 big plates
1 small + 6 big plates

Cable pulls:

32x10 one arm
32x10 one arm

Ab wheel rollouts:

10
10

Wall sits:

~20 s parallel + 15 s above parallel

Bodyweight: 92.1 kg (+1 kg)
Exhaustion level: 10/10
Rating: Decent

Comments:

For some reason the bench press felt difficult. I think I would've done 7 reps on my first set, then 6 reps was a max on my second and the third was too burned out so I did only 4. RDLs were good, but the limiting factor is grip strength, not leg strength. I probably can do 130x6 without the grip strength limiting factor.

The main issue right now is being too heavy and I really need to get lighter.

- climb x 30 mins

- squat 225 x 5,5

- calf raise 225 x 6,6

- KB SLRDL 20kg x 5,5

- gettin' old circuit
chin ups x 10,9; spiderman push ups x 5,5; did the L-sits on my fingertips, which made it easier.

- TTB x 5,5

Wouldn't this drive you into the ground neurally speaking?

Im able to improve even the last lift of the day. So even if it does, i’m still gaining on all lifts

I also have ample rest between workouts now. This is a nice change up to put on some size before i decide to lean more towards strength work again

Let me tell you it feels amazing to train to failure yet leave the gym with energy. The endorphins hit different. When i beat myself up too much with many sets and a longer workout, cortisol rises. Or at least thats what i think it is. It rises to the point where i cant even stand to have my headphones in my ear. I need to take them out and stop listening to whatever lecture was on. I get stressed similar to the feeling of being overwhelmed with work or school