Adarq.org

Gym work 54:

Bench press:

20x5
20x5
50x5
70x6
70x5
70x5 all time
50x15 all time

Stepups:

30x10 (15 kg dumbbells)
30x10

Ab wheel rollouts ++ Birddogs ++ Deadbugs

10 ++ 10 ++ 10
10 ++ 10 ++ 10

Seated V-grip cable vertical pulls to chest (single arm):

40x10
40x10

Single leg wall-sit:

2x20s each leg, jump-specific angle

Glute cable kickbacks:

1 small + 3 big plates x 10
1 small + 5 big plates x 10

Bodyweight: 92.0 kg (-0.2 kg)
Exhaustion level: 8/10
Rating: Great

Comments:

Yet another bench press all time , this time in terms of total reps in 3 sets - for the first time I do more than 15, with the final set with 5. I also got a 50x15 for the volume set, which is great.

I bypassed the Bulgarian split squats today - my left knee is bugging me after the pistols that I've done and my right knee feels like something will come out of the skin on the side of the kneecap. So I have to take it easy. I've done some core work and glute work, instead. I really need to lose weight, I'm waaaay too heavy for athleticism.

- run 1:12:12, 13.50 km, w/ 4 x strides down to sub-mile pace
RPE 3. chilly, 20F/-7C, first time wearing fleece on a run this winter. had to slow down in a couple places because the road was covered in ice. balaclava helped in the early going.

Gym work 57:

Deadlift (squat rack was occupied by someone doing deadlifts so I did them first with him):

60x5
90x5
110x5
130x5 old age
150x1 old age

Zercher squat:

60x5
60x5
60x5 (felt a lot of pressure in the head from trying to hold the vertical position)

Chinups:

8 (could've done 9, possibly 10, but my neck pain increased after them)

V-grip pulls to chest (horizontal):

70x10
100x8
100x8

Crazy pistols (left leg only, these are when you hold the other foot extended in front of you with the other arm):

5
3
3 (all of them great)

Seated calf raises (very slow tempo):

30x10
30x10

Leg extensions (isometrics):

72 kg x 10 s fully extended, 10 s 20 degrees, 10 s 45 degrees, 10 s 60 degrees, 10 s 90 degrees

Bodyweight: 92.7 kg (+0.6 kg)
Exhaustion level: 10/10

Comments:

I started with the deadlifts and went up to 130x5 and then tried 150x1, which was very difficult and back driven almost 100%. Will not attempt again as it doesn't help me in any way other than as a display of back strength and is dangerous. The Zerchers were difficult in the sense that I get a crazy amount of "head pressure" from them, I probably get very tight abs-wise and create a lot of abdominal pressure which raises my blood pressure or something like this.

The pistols were incredible, even if I can only make them on the left leg only - crazy amount of control and power from the hole. Also did leg extension isometrics in different positions.

14-12-25

Cardio x 80 mins, of which 20 running

Notes

Not 100% but feeling decent!

- dreadmill run x 20 mins

- climb x ~an hour

- DB OHP 40s x 5,5

- calf raise 225 x 5,5