Adarq.org

30 April

FLAT DB PRESS : 4x10 @ 20 kg  each hand
LAT PULL DOWN : 4x10 @ 71kg
LATERAL DB RAISE : 4x10 @ 12.5kg each hand
EZ BAR CURL : 3x12 @ 35 kg
ROPE PUSHDOWN :  3x12 @ 23kg

Back to strong workouts.

Tuesday 30th April 2024

Recovering decently well despite calorie deficit, poor sleep, and ramp up in volume,

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Reboot - Week 21, Day 2 - Lower weights

Body Weight: 89.7kg with shoes, in semi winter clothing

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

Lateral squat ISO: 2x30 secs
External leg rotation ISO against floor, slight bent knee: 2x45secs
Popliteus bent knee internal foot rotation ISO 3x45secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 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, 25 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
40kg x6  - 3 high hang, 3 knee hang, 3 floor
42.5kg x6  - 3 high hang, 3 knee hang, 3 floor
42.5kg x6  - 3 high hang, 3 knee hang, 3 floor

Feels very easy from the floor... I should separate them to heavier loads...

High Bar squat -
Reebok Nano, controlled - 20kg x10, 40kg x8, 60kg x6, x4, 75kg x5
Oly shoes, controlled - 90kg x3, x1

Oly shoes, belt, 4 secs down - 105kg x2, 115kg x1

100kg x10 @ RPE 8

4 mins rest - 100kg x5
3 mins rest - 100kg x5
4 mins rest - 100kg x5
5 mins rest - 100kg x6 @RPE 8

Pleased with squats, form was clean, upright and no good morning reps
Quads much stronger now.
I tried bending the bar over my back, and that cue seems to make the loads so much lighter on my back.

e1RM looks to be around 144kg now.

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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 x19 @RPE 9  (+1 rep)
BW x15 @10

dang massive drop off on second set

Romanian Deadlift - Lower down to inch off the floor - 20kg x12, 40kg x6, 60kg x6

Belt+straps - 70kg 3x12 @ RPE 7/8/8

Calf raise ISO: - single leg - BW 3x10secs, 15kg dumbbell 3x10secs
SSB
30kg x45 Seconds - Straight
30kg x45 Seconds - Toes out
30kg x45 Seconds - Toes in @ RPE 6

Leg extension single leg: front elevated 5 inches, Plates shifted to end of arm - 10kg x6
15kg x12 - Controlled @ RPE 8

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Rotating sets

Calf raise - single leg: - SSB, flat on floor, heel not touching, controlled
35kg  x13, x12 @ RPE 9

Preacher, single arm Hammer curl : SLOW - 5lbs x6
15lbs x10 @9 - 3/10 right brachialis pain
12.5lbs x9 @9 - 2/10 right brachialis pain

Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x5, 7.5kg 2x9 @9

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Ab wheel: On knees, progressively lower x10
On knees 2x12 @7/8

Jefferson Curl - controlled 10kg x10, 15kgx20 @9
crazy erector pump!

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stretch

4/3/24 Wednesday
Treadmill 60 mins 4.32 miles
Bench press 10x165, 10x165, 15x165
Hex deadlift 10x195, 10x195.

4/4/24 Thursday
Ohp 12x100, 12x100, 10x100.
Pull up 8, 8, 8, 8.
Dip 25, 25, 25, 25.
Ab machine 15x130, 15x130, 15x130.

4/5/24 Friday BW = 180.6
Treadmill 45 mins 3.53 miles
Ring chin up 5x6

4/6/24 Saturday
Ring pull up 5x5.

4/8/24 Monday
Bench 10x165, 12x165, 12x165.

4/9/24 Tuesday
Treadmill 45 mins 3.51 Miles

4/10/24 Wednesday BW = 181.6
Treadmill 45 mins 3.52 Miles

4/11/24 Thursdays
Bench 12x165, 15x165, 15x165.
Squat 10x135, 12x135, 12x135.
Treadmill 45 mins 3.58 miles

4/12/24 Friday BW = 180.6
Ohp 10x100, 10x100, 10x100, 10x100.
Kettlebell swing 20x40, 20x45, 20x45, 20x45.
Ab machine 20x130, 16x130, 16x130.

4/16/24 Tuesday
Squat 5x175, 2x195, 2x215, 1x235, 5x225,
3x225, 3x225, 5x105, 8x205.
Barbell lunge 10x40, 10x40, 10x40.
Bench 3x10x165.

4/17/24 Wednesday BW = 180.6
Treadmill 45 mins 3.58 miles

4/18/24 Thursday
Ohp 12x100, 12x100, 12x100.
Dip 25, 25, 25, 25.
Chin up 7, 7, 7.
Ab machine 15x130, 15x130, 15x130.

4/19/24 Friday BW = 181.6
Treadmill 45 mins 3.56 miles

4/20/24 Saturday BW = 180.2
Ring pull up 5x6

4/23/24 Tuesday
Deadlift 7x185, 5x205, 5x225, 6x235, 6x235, 6x235, 5x235.
Leg press 15x340, 15x340, 15x340.
Ab machine 15x130, 15x130, 15x130.
Bench 10x165, 12x165.

4/24/24 Wednesday BW = 182.0
Treadmill 45 mins 3.70 miles

4/25/24 Thursday
Bench 5x175, 5x185, 5x195, 5x195, 5x195, 5x195.
Pull up 6, 6, 6.
Dip 20, 20, 20.
Ab machine 12x130, 15x130, 15x130.

4/26/24 Friday BW = 182.6
Treadmill 45 mins 3.64 miles

4/30/24 Tuesday
Squat 3x175, 3x195, 2x205, 1x215, 1x225,
8x225 MSEM, 8x205, 8x205.
Dumbbell lunge 10x40, 11x40, 11x40.
Ab machine 15x130, 15x130, 15x130.

Squats and deads are feeling good lately. Treadmill has had the incline increased again. Feeling solid!

30-04-24

BW - 70.6

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

20mm Grip
50 x 1, 1
55 x 1
50 x 8s, 7s
45 x 12s

Pinch
17.5 x 1
20 x 1
21.25 x 1 [easy]
18.75 x 13s
17.5 x 13s

Row
45 x 12+7

Rear Delt Cable
10 x 12, 11

Finger Curl
22.25 x 7+5, 6+5

Hammer Incline
17.5 x 16+7+5

Shrugs
120 x 12+7+5

DB Preacher
12.5 x 9, 7

Abs

Notes

Cold basically completely gone now, thank god. Great work out, despite still being a little fatigued/sore in back/bis from Sunday. Traps surprisingly sore from the RDLs too.

Away Wed-Fri so did this today rather than tomorrow.

Pinch training is so annoying, since for me it is _so_ variable, even within a session. Depends so much on tiny factors of set-up, humidity, amount of chalk etc, so tracking it is really hard. I guess hard work is hard work so it'll add up even if it's nominally a "low" number on the sheet.

29 April

Run 8K @ 43:40 ( 5:27 pace )

1 km more than last week, yet 23''/km faster, with much better feeling.
Back to a standard good sub-5:30 rather easy run. Nice.