Adarq.org

18-04-24

BW - 71.0

Cycle 40 mins

Notes

Woop, new low weigh in. Hopefully some time in May I'll be solidly sub 70 and ready to call this quits.

When I was flat BB benching regularly, I also found it most comfortable/stronger to bench with a pretty narrow grip (close to hat I often see PLers doing when they do close grip bench). Never really got the hang of wider grip benching. If I try to hit a big bench PR in future, maybe I'll play around with a wider grip just to see if I can make it work.

Tuesday 16th April 2024

Repeated 3 times, every 6 hours.
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 2x45secs
Sartorius seated leg curl, feet pushed together ISO: on stairs - 70% effort 1x45secs
Wall Sit  single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 2x45secs

last session added -
Hammer curl/tricep extension combo ISO - 2x45secs


Wednesday 17th April 2024

Ankles achey from all the single leg wall sits with heel off the floor.

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Reboot - Week 19, Day 2 - Lower weights

Body Weight: 90.7kg with shoes

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

Split squat ISO, rear leg straight: x 30 secs

Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs - toes out/neutral/toes in
Sartorius seated leg curl, feet pushed together combo ISO: 3x45secs

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 x10
Split squat: Front foot elevated 5 inches - BW x12 - Progressively lower, then 30 sec stretch at bottom

Hang power clean - 20kg x6 - 3 low hang, 3 high hang
Good morning - low bar - down to parallel 20kg x10

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Power clean:
30kg x6  - 1 from floor, 3 hang, 3 floor
35kg x6  - 1 from floor, 3 hang, 3 floor
35kg x6  - 1 from floor, 3 hang, 3 floor

High Bar squat -
Reebok Nano, controlled, light band around knees - 20kgx10, 40kg x5, 60kg x5, 75kg x5
Oly shoes, controlled, light band around knees - 90kg x3

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

5 mins rest
100kg x5 @RPE 8
80kg x10 @6.5
80kg x11 @8.5

Looks like my strict, upright, no good morning squat e1RM is around 135-140kg
And so my vertical jump, as tested on Sunday, lines up with that.

Need more quad strength, and meat on them.
So will add Safety bar squats in my upper session for sub maximal high reps

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rotating sets

Calf raise ISO:
chain dip belt + 20kg x45 Seconds - Toes out
+20kg x45 Seconds - Toes in
+25kg x45 Seconds - Toes out
+25kg x45 Seconds - Toes in

No pain, but foot muscles got quite tired

Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x6
BW x17 @RPE 9  (+1 rep)
BW x17 @9.5

Romanian Deadlift - Lower down to inch off the floor - 20kg x6, 40kg x8, 60kg x8
hookgrip - 70kg x8 @6
Straps - 75kg x8 @6.5

Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
leaning back, slow
10kg x6
15kg x8 @7
20kg x9 @9

Hammer curl ISO, single arm 15lbs 2x 45secs @7

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Rotating sets

SSB Good Morning - belt - lower down to parallel - 30kg x10,
40kg x10 @6
50kg x10 @8

Damn, core working overtime on these, at parallel

Calf raise - single leg -
chain dip belt + 15kg x12, x12 @ RPE 6/7

Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x10, 6.25kg x9 @9

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Jefferson Curl - controlled 7.5kg x6, 15kgx15 @8

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stretch

17-04-23

BW - 71.3

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-15 x 1
-22.5 x 3, 3

20mm Grip
50 x 1
55 x 1
57.5 x 1
50 x 10s
45 x 13s, 11s

Pinch
20 x 1
17.5 x 15s, 15s

OA Row
50 x 10

Rear Delt Cable Flye
10 x 12

DB Finger Curl
22.5 x 6+4
20 x 9+6

Hammer Incline
17.5 x 16+7+5

DB Preacher
15x6 + 12.5x8 + 10x12+8+7

BB Shrug
90 x 18+10

Notes

Weight staying stable, but I am seeing new lines in my abs I've never seen before, plus more definition all around, so expecting a whoosh some time soon.

Watching S2 of Phyisical 100 and feel like guys with traps just look bigger, so added shrugs in lol. Mildly embarrassed to say that the show made me want to get into Crossfit a bit. Maybe I'll give that a go some time.

Congrats on the race. A 42min 10K is seriously good. Have you been competing much?

thanks! i haven't been competing much, no. i did a couple of half marathons last year, one in the spring and one in late summer, and didn't improve as much from the first to the second as i hoped. i think part of that was down to conditions (cool vs. hot and humid) but also part to not doing enough races to just practice pacing and also going hard for an extended distance, chasing and being chased. i could absolutely have run faster yesterday but it would have meant red-lining and possibly blowing up. that's what's happened in both my halfs and in most of the 5ks i've done over the past couple years. trying to get more skilled in addition to getting in better shape. this 10k and hopefully the ten-miler i do in a couple of weeks are good learning opportunities.

Getting a podium and an award, whatever that is, is also amazing. Like a check in the list.
"I won a fkn award in a fkn race because i fkn aced it. fck yeah!" 

thanks vag!