Adarq.org

April 28 - May 4, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

May Week 1 of 5 BW 198-202

Sun April 28

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-80 x5, 90x3
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

Went in the park, played some three on three, then had a bunch of dunks including a pretty powerful one on the 2.92m rim. A few jumps felt like back in the day, although it's difficult to describe what I mean by that. There's an "elastic feeling" in the calf that is hard to describe. I played in my bouncy running shoes.

26-04-24

BW - 70.8

Good Morning
100 x 11

Reverse Nordic
+10 x 12 + BWx8

Incline DB Bench
30 x 12

Flye
15 x 14

Pushdown
27.5 x 16+7+5

Lying Lateral
7.5 x 14+6 + BWx10

Notes

Have a cold so did a lower volume session at home rather than infecting people at the gym.

Thursday 25th April March 2024

Training bodyweight finally under 90kg
Down from 92kg, and yet I have lost 4+ inches off my waist, which would be at least 8kg of fat
So I think I have gained some 6kg of muscle since 5 months ago

Cranked up the volume this session

Reboot - Week 20, Day 3 - Upper weights

Body Weight: 89.9kg with shoes

Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs

BBall ball control drills 5 mins

Lateral squat ISO: 1/4 squat depth -  x33 secs,  2x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort 
45 Seconds straight
45 Seconds Toes out
45 Seconds Toes in

I put a scale under my foot and it showed around 110-115kg of force, so not that much load

Sartorius seated leg curl feet push together ISO: on stairs - 3x45secs

Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6

Leg extension ISO - Plates moved towards end of loading arm with collars, leaning back
10 sec hold at top, 35 sec at 45 degrees x 10kg, 15kg, 17.5kg, 20kg @ RPE 8

Heel touch downs, single leg, off 8inch step: BW x12

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rotating sets

Calf raise - single leg- on floor - Slow, heels not touching floor - BW x10

Staggered stance, on floor, heel never touching floor, controlled -
using SSB - 30kg 3x12 @ RPE 6/7/8

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x10 @ RPE 9/9.5  (+1 rep)


Hatfield Safety bar squat: - Reebok Nano - controlled -  30kg x10, 50kg x8, 60kg x6, x2

Reebok Nano, Belt -
70kg x12 @ RPE 6.5
70kg x12 @8

Bare feet, belt - 65kg x12 @7
Reebok Nano, Belt - 65kg x12 @7

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Rotating sets

High angle barbell row: - controlled - 20kg x12, 40kg x6
50kg x12 @7 2/10 right brachialis pain on last rep
50kg x12 @7 2/10 right brachialis pain on last few reps

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x3, x15, x14 @RPE 7/8

SSB Good Morning: Down to parallel, belt - 30kg x12
50kg x12 @RPE 6
50kg x12 @6
50kg x12 @7

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Incline bench Chest supported dumbbell rows - 30 degrees, elbows out - 45lbs x6
35lbs 2x12 @8/10

Chin up - leg assisted - 2x12 @ RPE 8

Side bend: 35lbs x6, 65lbs 2x12 @8 

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Rotating sets

Lying on side, external rotation: 3.5kg 2x8 @8/8.5
Subscapularis rotations lying on back: 5kg 2x15 @7/8

Leg Curl, single leg, plates shifted towards end of arm, SLOW - 5kg x5,
7.5kg x10 @9
8.75kg x7 @9

Hammer Curl: single arm - SLOW - 10lbs x6
15lbs x7 @8
15lbs x6 @8

Jefferson curl:- controlled - 10kg x10, 17.5kg x17 @8

Wednesday 24th April 2024

Quads and posterior chain pretty sore
Mild drained feeling

Sartorius, seated single leg push leg curl combo ISO, against opposite foot: 80% effort 3x30secs