Adarq.org

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.

---

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!!! 

Sunday 21st April 2024

Fatloss cycle 1 - Week 2

Height - 5'8.5"
Weighed - 87.8kg (-0.4)    Macrofactor app trend weight - 88.5kg (-0.5)
Waist - 35 7/8 inches (-0.25)
Hip = 41.5  (-0.25)
Upper thigh = 26.25  (-1/8)

Total loss so far - weight  0.9kg  Waist 0.5 inches 

Scale weight was from yesterday, my lowest of the week.

Carnivore diet - averaged 1838 calories for the week - 187g protein, 113g fat, 18g carbs

2200 on training days, 1200-1600 on rest days this week
Cut down on fat on rest days quite a bit, but didn't notice any faster fat loss.
Felt worse energy and recovery wise

---

BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 20, day 1

Bodyweight with shoes -  90.2kg

Upper body felt weak and tired today.
The ab wheel hit me hard last session.
Took it easier post BBall stuff


Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
BBall overhead single arm plank against wall: 2x45secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x45secs

---

Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 35 mins, medium to hard

Jumps: -15 mins worth of jumps and dunks on 8 feet netball rim - using all plants and single leg.
Small improvement all round of about 1-2 inches

Went harder on the Bball stuff and some full float runs on the balls of my feet, which felt fine during the session, but achilles and plantaris tendons felt achey afterwards...
Patella tendons went longer before feeling achey compared to last week.
This is not sustainable, so I will cut back next week and rebuild their load tolerance, with progressive jumps, box jumps, and drops over many weeks


Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed

---

rotating sets

Tricep bench dip warmup -  BW x5 slow, paused

Wall sit, heels off the floor: 1/4 squat - 2x45secs
Wall sit, single leg. heels off the floor :pushing into wall at 70% 1/4 squat - 2x45secs

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x15 @RPE 7
BW x15 @8.5

feeling achey and weaker. Kept it sub maximal

Straight bar dips: BW x10 leg supported, BW x5
BW x24 @ RPE 7
paused - BW x16 @7

Feeling achey and weaker.

Backward walk - 1 minute x 4 sets

---

Hanging pike leg raises: feet to hands - x1
x9 @7.5
x6 @9

Still down from current best, but 2 reps better than last week since jumping again.

Dips: on corner of fence railing. Controlled  -  BW x1, x11 @8

---

Walking: 11 mins - with 2.5 min backwards walk up 20 degree slope


back at home

Bulgarian split squat: - arm supported, SLOW -
BW x10
Weight vest 10kg x 10 @6, x10 @7