Adarq.org

Gym work 81

Medium bar squat (narrower stance):

50x5
80x5
100x5
110x3 (could've done 4, max 5)
90x5
90x5

Bench press:

20x5
20x5
50x5
65x7 (surprisingly)
60x5
60x5

RDL:

80x8
100x8
120x5
80x8

Seated vertical pulls to chest:

40x8 (single arm)
72x8 (both arms)

Rating: Great, with surprisingly stronger bench
Bodyweight: 88.4 kg (-0.6 kg)

Comments: Did regular squats this time (instead of Zerchers) with a narrower stance. Very happy with the strength, as I'm weaker in a narrower stance. 110x3 doesn't sound great but my 110x5 sets were done with wide stance and not as deep.

Bench was a surprise with 65x7 out of nowhere and felt strong (although in the 2nd and 3rd sets I was weaker since the first set took quite a lot from me).

RDLs were great as well, although at 120 kg I feel systemic stress (the bar feels heavy for my back, leg strength is there).

27-05-26

Run -- 9.4k, 1:01:39

Notes

hr avg 122, so not that elevated. this didn't _feel_ slow while running, felt pretty good tbh. just no pop i guess -- calves do feel pretty tired.

26-05-26

Run
- w/u
- 5 x 6' (1') [4:05 average]
- c/d

11.85k, 1:00:15

Lift
RDL (130), Speed-skater lunge (62.5), Chins, Dips, Curls, Laterals, Flyes

Notes

Speed-skater lunges to get some more glute stuff + abductors/lateral movement in. realised if i put on the weighted vest getting a reasonable load there is doable. Just 1 set on the lower body stuff and well short of failure.

took a full rest day yestereday, had a big nap, no running for first in ages. was definitely the right move, felt back to 100% today, great workout etc etc. got too rigid with the keeping up the streak -- no rush here! will still end up getting ~70-755k on the week and plenty of stimulus.

could not fall asleep last night, kept having to get up to pee and was just wakeful for a long time. sucked. ended up oversleeping my alarm this morning and will probably just skip another day of running. might not be a bad thing for the calf.

- run-->run/walk x 1:16:46, 13.01 km
calf started to feel a little tight about 5-6 km in. at ~7 km i stopped to stretch and then switched to 4 mins jog, 1 min walk the rest of the way, pausing a few other times to stretch it out. didn't hurt but was clearly tightening up. frustrating but hopefully by backing off during the run i've avoided the need for more layoff. will see how it feels tomorrow morning and make a game-time decision about rest.