Adarq.org

Gym work 56A (lowerbody only):

Hip thrust:

60x8
100x8
120x8
120x8
120x8
100x8
60x10

One-leg landmine deadlift:

20x10 (each leg)

Bodyweight: 92.5 kg (same weight)
Exhaustion level: 9/10
Rating: Good

Comments:

Only did the lowerbody part of the workout since I'm going with a friend later in the evening at the gym again, and will do the upperbody part. Hip thrusts were really good, form and control was much better than in the last hip thrust workout.

- run 54:44, 10.42 km
nice and easy. RPE 3.

Gym work 55:

Medium bar squat, wider stance (in Olympic lifting shoes):

20x5
20x5
50x5
80x5 (felt like 60 kg)
100x5 (felt like 80 kg)
120x2 (medium-hard difficulty, felt like 110-115, could've done 4-5 reps, all out)
100x5
80x5 (narrower stance)

Chinups:

9 old age , 5, 3

Landmine push press:

bar + 15 x 15
bar + 15 x 15

V-grip pulls to chest (slow tempo):

48x10
48x10

Ab wheel rollouts:

8, 8, 8

Bodyweight: 91.7 kg (-0.1 kg)
Exhaustion level: 9/10

Comments:

Since my back is a bit tweaked, I initially thought of doing a few sets of squats with 80 kg. However, the bar felt light, 80 felt like 60, 100 felt like 80, 120 felt like 110-115 (a sign that from a point on, the weight is systemically felt heavier). Could've done 120x4-5, which would've been an old age .

Even so, I got 9 reps on the chinups which is an old age , although that took quite a bit out of me so my second set was just 5 reps. The first few reps in the first set felt like I was weighing 40 kg or so, a really weird feeling that I have no idea how it came about.

Also did some volume on the landmines, for triceps and deltoid growth.

- track workout
-- warm up
-- 3 x [200+400+600 w/200-400m rest]
-- cool down
the buddy i ran with over the weekend invited me to come do a speed workout with him and another friend of his. the idea was to negative split each rep and also the workout overall. started at ~5k pace and ended a bit under 5:30 mile pace. they let me start to lead the second 400 but i went out too fast, oops. fun workout. RPE 7.5.

ETA: upgraded the RPE for this one because i really was pushing on the last 200m and it would have been hard to do another set at the same level of intensity after that.

Updates?