Adarq.org

11/12/24 Tuesday
Squat 3x175, 3x195, 2x205, 1x225, 5x205, 5x205, 5x205, 8x185.
Dumbbell lunge 11x40, 11x40, 10x40.

11/13/24 Wednesday BW = 184.0
Treadmill 45 mins 3.19 miles

11/14/24 Thursday
Bench 5x135, 5x185, 2x195, 1x205, 1x225,
5x205, 5x205, 5x205.
Bar pull up 8, 8, 8, 8.
Ring dip 8, 8, 7, 6, 6, 6.

11/15/24 Friday
Treadmill 60 mins 4.20 miles

11/19/24 Tuesday
Deadlift 5x195, 5x205, 5x225, 8x235, 8x235, 8x235.
Leg press 12x340, 12x340, 12x340.

11/21/24 Thursday
Ohp 12x100, 12x100, 12x100.
Lat pull down 20x110, 20x110, 20x110.
Chin up 6, 6, 6
Ring dip 8, 8, 8, 8, 7.

11/22/24 Friday
Treadmill 45 mins 2.79 miles

12/3/24 Tuesday
Bench 3x10x170.
Pull up bar 6, 6, 6.
Squat 3x185, 2x205, 6x195, 8x195, 8x195.
Dumbbell lunge 10x40, 10x40, 10x40.

12/4/24 Wednesday
treadmill 45 mins 3.49 miles

12/5/24 Thursday BW = 186.6
Bench 5x185, 6x195, 6x195, 6x195.
Row 12x80, 12x80, 12x80.

12/6/24 Friday
Treadmill 45 mins 3.50 miles

12/10/24 Tuesday
Treadmill 45 mins 3.35 miles

12/11/24 Wednesday BW= 185.8
Treadmill 45 mins 3.48 miles

Been dedicating way to much time to work over the last year. Finally really catching up with me. Body is zapped this week especially.

how close are you to 545 for a single?

last time i got a 545 single was when i routinely (daily) do 495x3 backoff set. at this time, i can probably do 495x3 after 2-3 days of rest from the previous triple.

i will attempt a 545 this coming weekend if i feel strong enough (for a 495x3-4) and see how it goes.

today was also a good day of squats because i did singles only of 3/4/5 plates and i was done. usually do 3/3/3, 4, 5 plates.

yesterday

- warm up

- climb x 90-120 mins
not sure exactly how long. much stronger, although i'm still working my way back. starting to notice techniques to work on.

today

- run ~6-6.5 km
ran to work, with fully loaded backpack (change of clothes, shoes, laptop). the pack works pretty well, although the top strap doesn't stay tight and when it's loose up top it bounces more. i bought a mini carabiner today to use instead of the strap, let's see if that makes a difference. still haven't found my watch.

saturday

- warm up

- climb x 30 mins
biceps and elbows extremely cooked. i tried to find some climbs that didn't require a lot of locking off but eventually i just had to bail. it was weird, my hands were shaking from biceps just being so fatigued. i guess the climbing on thursday took more out of me than i thought?

yesterday

- run ??:??, ~11 km
cannot find running watch, so this is an estimate based on having run a similar route before.

09-12-24

Bench
100 x 1
90 x 6

Rev Nord
25 x 8, 7

Chin
70 x 1
45 x 7 + BW x 12

Good Morning
90 x 12, 11

Lying Lateral
12.5 x 12, 11

OHP
50 x 8

Notes

Light session to get back into things.

Back from holiday. Had a great time. Did 3 full body lifting sessions and 3 cardio sessions + averaged like 12k steps, so kept nicely active. Ate a lot of great food. Giving it a couple days before I weigh myself since wthe delta is always confounded by going off creatine when away.