Adarq.org

15-05-24

Assisted OAC
-20 x 1
-12.5 x 1
-6.25 x 1
-12.5 x 1
-22.5 x 3, 3, 3, 2, 1+1+1 [i.e. last was RLRLRL minimal rest]

A - DB Finger Curl
22.5 x 10+5, 7+5
20 x 8+6, 6+5

B - DB Preacher Curl
10 x 10, 9, 8, 7

C - Rear Delt Cable Flye
10 x 14, 12, 11+6

A - Elbow Supported Hammer Curl
10 x 10, 8, 6

B - Lying Lateral Raise
7.5 x 13, 10, 9

C - Standing Ab Wheel [cba to count reps but all to failure, then dropped to kneeling ab wheel after last set]

Notes

Well, that feels a lot better than lifting in a deficit; ~30 hard sets in a one hour workout without flagging at the end seems good density and volume wise. Extremely excited to be back to the prospect of gaining muscle/strength.

Added laterals to this workout. Pretty happy with my lats (unsurprisingly), and pecs, and legs remain a strongpoint thanks to prioritising them when I first got into training. So, main target areas for me this bulk are arms, delts, and traps, though I now realised I forgot to do shrugs this workout, woops..

Realised I didn't note this here, but the reason I have just been doing finger curls and not the other grip stuff is that I sliced my right index finger while cooking, so I'm letting that heal 100% before hanging stuff from my fingertips.

5'11" 200+lbs

11 feet 2 hand grab

Dying at the squats the on the left is doing.

Tuesday 14th May 2024

Hamstrings still pretty sore...

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Reboot - Week 23, Day 2 - Lower weights

Body Weight: 91kg with shoes, in semi winter clothing

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

Split squat ISO: - rear leg straight -  2x33 secs

Popliteus, seated bent knee internal foot rotation ISO - against half foam roller - 4x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 4x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 3x33 secs - straight, toes out, in
External leg rotation ISO against floor 3x33 secs

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 -
Leaning back, slow concentric, 10 sec hold at top, 45 degrees, 70 degrees - 10kg x45secs, x15kg, x20kg

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10

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Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x10  - 1 floor, 3 high hang, 3 knee hang, 3 floor
45kg x10  - 1 floor, 3 high hang, 3 knee hang, 3 floor
47.5kg x10  - 1 floor, 3 high hang, 3 knee hang, 3 floor

Floor - 50kg x3, 55kg x3
Clean high pull 60kg x1
Floor - 60kg x4

High Bar squat - Goblet squat 10kg x10
Merrell barefoot shoe, 4 sec eccentric - 40kg x10, 60kg x7, 75kg x6, 90kg x5, 105kg x2

Merrell barefoot shoe, belt, 4 sec down - 115kg x1, 125kg x1 (felt easier than before),
135kg x1 @ RPE 8

Merell barefoot shoes, belt - 4 mins rest - 120kg x6 @RPE 8
Reebok Nano, belt - 5 mins rest - 120kg x6 @8.5

Oly Shoes, belt - 5 mins rest - 110kg x5  -- felt bad
Oly shoes, belt  - 5 mins rest - 105kg x5 -- facing up slope, felt better
Merell barefoot shoes, belt - 5 mins rest - 105kg x5 @RPE 7   -- achey hamstrings

-
Puts my e1RM around 150kg.

Pleased with squats today, despite not feeling that fresh with achey hamstrings
Did most of my sets in flat shoes and they felt good, strong, the few I tried in oly shoes felt "bad" and much harder.
So will squat this way from now on, but I did lose my balance on one rep with the Merrell barefeet shoes,
but in socks was OK, apart from my right second outer toe feeling like it's going to cramp...
Might get a pair of Avancus Apex Power V2

My hamstrings were on fire on the last couple of sets... so much for high bar squats not touching the hammies much...
Might be due to my new spreading my knees technique.

Figured how to squat fairly upright and deep in barefeet or flat shoes, with my short tibia to femur ratio.
The key is to angle my feet out 45 degrees and spread the knees

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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

Myorep. "+" = 30 secs rest
BW x 20↓ @9 +5+5+5+4+4+4

Romanian Deadlift - Lower down to inch off the floor - 20kg x10, 60kg x6, 70kg x6

Belt+straps - 75kg 2x10 @RPE 7 on last set

Volume deload 4x12, but +5kg, still felt tough on last set

Leg extension single leg: front elevated 5 inches, Plates shifted to end of arm - SLOW - 10kg x10 @RPE 8

Calf raise - single leg - BW SLOW, full range x10, BW x 33sec ISO

SSB ISOs
30kg x33 Seconds - Straight
40kg x33 Seconds - Straight (+5kg)
40kg x33 Seconds - Toes out
40kg x33 Seconds - Toes in

SSB - Flat on floor, heel not touching, controlled - 45kg 3x12 - straight, toes out, toes in @7  (+5kg)

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Rotating sets

Ab wheel: On knees, progressively lower x6
On knees 2x15 @7/8  (+3 reps)

Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x6, 8.75kg 2x8 @RPE 7 (+1.25kg)

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Jefferson Curl - controlled 10kg x10, 15kgx1, 20kg x10 @6 (+5kg)

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stretch

Monday 13th May 2024

Hamstrings deep down sore.

Both Achilles achey from yesterday, but not flared up.
From that medium speed running around after the BBall

Tendon Rehab - Recovery

Popliteus bent knee internal foot rotation ISO : 4x45 secs

Reverse curl overcoming ISO :against opposite arm - 3x33 secs


Sartorius bent leg ISO pull against opposite leg : 3x33 secs
Sartorius seated leg curl feet push together ISO: 2x33 secs

Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in

Peroneal external foot rotation ISO single leg : 2x33 secs

Side plank against wall: 4x33 secs

Wall sit: at 90 degrees, push into wall at 70 % effort - 4x33 secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 2x 33secs

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Walk - 25 mins

i think that makes sense! sounds like you got very lean anyway - not many people have a visible six pack under any lighting - so it was a success even if you didn't quite make your arbitrary weight goal.