Adarq.org

Wednesday 23rd April 2024

Shifted this day forward a day, was itching to get back into squats
This will give me an extra day of rest before BBall, which is ideal

Achilles was still achey upon waking but fine during workout

Changed up the workout and will move some exercises around to other days

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Reboot - Week 20, Day 2 - Lower weights

Body Weight: 90.4kg with shoes

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Split squat ISO, rear leg straight: 2x20 secs
External leg rotation ISO against floor, slight bent knee: 4x45secs
Sartorius seated leg curl, feet pushed together combo ISO: 3x45secs
Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs - toes out/neutral/toes in

A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs

Leg Extension ISO - single leg - plates moved towards end of arm -
30 sec hold at top, 20 sec hold at 45 degrees x 10kg, 12.5kg

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x12

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Power clean:
20kg x6 - 3 low hang, 3 high hang
30kg x6  - 3 high hang, 3 knee hang, 3 floor
35kg x6  - 3 high hang, 3 knee hang, 3 floor
40kg x6  - 3 high hang, 3 knee hang, 3 floor

Crisp and snappy, form getting better with loose arms.
High reps sure getting me huffing

High Bar squat -
Reebok Nano, SLOW - 40kg x8, x5, 60kg x5, 75kg x5
Oly shoes, controlled - 90kg x3

Oly shoes, belt, 4 secs down - 100kg x2, 110kg x1, 120kg x1,
130kg x1 @ RPE 8

5 mins rest
100kg 3x6 @RPE 8 on last set
85kg x10 @8

Squats felt OK. Will bump up top single to 135kg next week.
And +5kg on the the main work sets as well

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rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
BW x18 @RPE 9  (+1 rep)
BW x18 @9.5

Romanian Deadlift - Lower down to inch off the floor - 20kg x12, 40kg x12,
60kg x12 @ RPE 7
Straps - 70kg x12 @7
Belt+straps - 70kg x12 @8

Bumped up reps by 4, and it felt brutal after squats

Calf raise ISO:
chain dip belt + 20kg 2x45 Seconds - Toes out/in
SSB
30kg x45 Seconds - Toes out
30kg x45 Seconds - Toes in

Went up to 30kg using SSB, did not feel too hard, and no achilles pain

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Rotating sets

Calf raise - single leg: - SSB, flat on floor, heel not touching, controlled
30kg  2x12 @7/8

Preacher, single arm Hammer curl : SLOW - 5lbs x6
10lbs x11 @7
12.5lbs x9 @8

Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x5, 7.5kg 2x8 @8/9

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Ab wheel: On knees, progressively lower x10
On knees x10 @8

Jefferson Curl - controlled 10kg x10, 15kgx17 @8

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stretch

Squat focus day 20:

Low bar squat:

20x5
20x5
60x5
80x5
100x3
120x3 ties
110x3 stopped due to back pain (see comments)

Explosive half squats:

60x5
60x5

Bench press:

20x5
20x5
40x5
55x10
55x7

Landmine one-leg deadlift:

barx8
bar+20kgx8
bar+25kgx8

Bodyweight: 92.6 kg
Sleep length&rating: 8h15m, 4/5
Exhaustion level: 9/10

Comments:

Did my squats with a belt, but the problem is that the belt makes me lose concentration for some reason and I tweaked my back on the left side a little after my third rep with 120 kg.

 

22-04-24

BW - 71.0

Good Morning
100 x 10, 9, 8

Incline DB Bench
30 x 11, 10, 9

Reverse Nordic
+10 x 11, 9, 7 + BWx10

DB Flye
15 x 11, 9

Pushdown
27.5 x 13, 12, 11, 10 + 20 x 8

Lying Lateral
7.5 x 13, 12, 11, 10 + 5x7

Abs

Notes

Ties lowest weight, feel like this will be the week I settle sub 71, then we're almost there.

19 April

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 5 rounds

TREADMILL:
Low aerobic HR zone run 5K @ 29:58 ( 5:59 pace )

That's my first ever sub-6' low aerobic zone 5K. Treadmill is faster than real for me but still its best performance ever even on treadmill.

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21 April

10K RACE : 48:27 official  (4:50 pace) 

Broke my PR by 5 seconds!!! Watch beeped 10K @ 48:17 a few meters before the finish line but i won't count that, its an IAAF officially certified race so chip time it is.
Can't say i was on my best fitness/race day ever, but it was definitely the most matured one. Controlled reserves and pace very well, brought it where i wanted, to be able to push the last km for the PR and so i did ( final km split 4:42 , 8'' below average which gave me the 5'' PR).
Also, my first 5K split was 24:08 so second one was 24:20 , but those first 5K include 2km of downhill ( timed 4:30 both ). To give some perspective, my previous PR at the same race was 48:32  but first 5K split was 23:10.
So considering/normalizing the downhill, this time i can claim i had negative 2nd split, progress!!!