Adarq.org

29-04-24

BW - 70.6

A - Defecit RDL
120 x 8, 8

B - Incline DB Bench
30 x 12, 11

A - Reverse Nordic
+15 x 8, 7 + BW x 9

B - DB Flye
15 x 13, 11

A - Lying Lateral
7.5 x 15
10 x 6
7.5 x 12+6

B - Pushdown
27.5 x 17, 15, 12+6

Abs

Notes

Cold still lingering, so this was very tiring. Long rests between sets.

Switching up my hinge movement. RDLs feel more natural -- easier to focus on getting a hamstring stretch, and with the deficit I can go very deep, past where the plates would be hitting the ground if I did the lift from the floor.

Starting to get legit lean. Have a six pack without flexing even in bad lighting now. Cold aside, energy levels, libido etc remaining good! I'm still eating 2000-2200 kcal a day, and have dessert after dinner basically every day, so this cut has been very easy overall diet-wise. Gives me optimism that I'm actually still above, or at worst just approaching, my "lower settling point", and so should be able to gain with a very minor surplus straight away, rather than having to gain fat to get back into a good enviroment for muscle-building.

Sunday 28th April 2024

Still fairly sore.
So not a great session, but it doesn't matter right now

---

BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 21, day 1

Bodyweight with shoes -  89.5kg

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 - 26 mins, medium effort

Box Jumps: - 20 inch wall
3 Standing
3 RL plant
3 LR plant
3 Single leg left
3 Single leg right

No pop, legs feel heavy and sore.
2 legged jumps were OK, but the single leg jumps caused me to bounce off the wall, landing stiffly from 20 inches, which started to bring in some mild patella tendon aches
Short it down after that. Will stick to standing only jumps next week.

Tendon work - superset

3 sets of
A. Jogging - 10secs
B. Scissor hops star pattern : 8
C. Pogo: low easy x10

felt good, no achilles aches

Depth drop:
6 inch step - 2x5 -

3/10 right plantaris ache on second set, but patella tendons fine

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

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x16 @RPE 8.5

4 mins rest - 4x8  @RPE 7 on last 2 sets

Straight bar dips: BW x10 leg supported, BW x5
BW x22 @ RPE 8

4mins rest - 3x11 @ RPE 8 and 9 on last 2 sets

Backward walk - 1 minute x 5 sets

---

Dips: on corner of fence railing. Controlled  -  BW x1, x12 @9

Hanging pike leg raises: feet to hands - x1
Thick bar - 12 inch drop after set, to slightly padded playground surface
x7 @8.5

2 mins rest -
x3 @9
x4 @9
x3
x3 @9.5

The drop felt fine, if a bit stiff legged

---

Walking: 11 mins - with 2.5 min backwards walk up 30 degree slope


back at home

Bulgarian split squat: - arm supported, SLOW - BW x10, Weight vest 10kg x 10
Single dumbbell on working side - 15kg x10 @ RPE 7

SSB reverse lunge, alternating legs: - arms supported - BW x10
30kg x16 @RPE 7

friday

- run 38;15, 6.40 km
last little leg stretch before sunday's race

saturday

- bouldering x ~90 mins
fun, my hands are gonna hurt for a while until they adapt to this new activity. looking forward to that, though. i've always found working on grip strength very boring but i know how important it is.

today

- 10 mile race
-- warm up
-- 10 miles in 1:10:39 (watch), 1:11:02 (chip), 1:11:16 (gun)
very pleased. hit goal on watch although just missed it on the official time. more importantly, i ran a negative split (36:03, 34:59 official) and never red-lined. even had enough juice at the end to speed up for the last 100m or so and pass a guy i'd been trailing for the previous two miles. that means i'm learning and getting better at managing a race.

finished 172nd out of 3431 total finishers, which is also a slight improvement from my half marathons in terms of percentile placement. now if i could only get my training more consistent, i could really improve!

28-04-24

BW - 70.5

Assisted OAC
-20 x 1
-15 x 1
-10 x 1, 1
-20 x 4 

Finger Curl
25 x 5+3
22.5 x 7+6, 5+6

Hammer Incline
17.5 x 18+8+6+5

Notes

Still have some pretty bad cold symptoms, so kept intensity high but volume low for this session.

Bench focus day 20:

Bench press:

20x8
40x5
50x5
60x3
70x3 (felt like 3RM)
65x5 (felt like 5RM)
60x5

High bar full squat:

20x8
50x10
80x10
80x10

Chest machine:

48x10
80x10
80x10

Leg extensions:

40x15
48x15

Leg curls:

40x15
48x15

Bodyweight: 92.6 kg
Sleep rating: 4/5
Exhaustion level: 10/10

Comments:

Very weak bench pressing. Both the 70 kg and the 65 kg sets felt like 3RM and 5RM, respectively, with the last rep a grinding, very close to failure rep. I just can't find the "right" grip width. Squats were good but the entire session was very tiring.