Adarq.org

21-04-24

Assisted OAC
-20 x 1
-15 x 1
-7.5 x 1
-15 x 1
-21.25 x 3

20mm
50 x 1
55 x 1
50 x 6s, 6s
45 x 16s

Pinch
17.5 x 1
20 x 1
21.25 x 1
18.75 x 11s
17.5 x 14s

OA Row
55 x 7, 5

Rear Delt Cable Flye
10 x 12, 10

Finger Curl
22.5 x 7+4, 5+4

Shrug
100 x 17+8

Hammer Incline
17.5 x 17+7+6

Preacher
15 x 6 + 12.5 x 7 + 10 x 10+8+6

Abs

Thursday 18th April 2024

Moderate amount of soreness all over

Did the usual ISOs several times throughout the day

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Friday 19th April March 2024

Ankles and tibs feeling achey from the single leg wall sits, with heel off the floor....


Reboot - Week 19, Day 3 - Upper weights

Body Weight: 90.2kg 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 -  3x 30secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort 
45 Seconds straight
45 Seconds Toes out
45 Seconds straight
45 Seconds Toes out

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
30 sec hold at top, 20 sec at 45 degrees x 10kg, 15kg, 15kg @ RPE 7

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

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rotating sets

Calf raise - single leg- Full range, SLOW - BW x10

Staggered stance, on floor, heel never touching floor, controlled -
chain dip belt +10kg x10, +15kg x10, 20kg x10 @6

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x9 @ RPE 8.5/9.5  (+1 rep)

Tweaked right upper trap on last set....

Safety bar squat: - Goblet squat warmup - 5kg x10
Reebok Nano - controlled - 30kg x10

With a few Hatfield and paused reps - 40kg x10, Oly shoes - 50kg x6, 60kg x11 @RPE 8

Belt -
50kg x10 @6
55kg x10 @7.5

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Rotating sets

High angle barbell row: - controlled - 20kg x10, 40kg x6
50kg x13 @8.5 3/10 right brachialis pain on last 2 reps  (+2 reps)
50kg x12 @8.5 2/10 right brachialis pain on last rep

Will cap the reps at 10 next week to avoid the pain...

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x3, x21 @RPE 9 (+1 rep)

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Single arm dumbbell row - head supported, controlled, elbows out - 45lbs x6
60lbs 2x9 @6.5 
stopping short to avoid right brachialis pain, but added an extra set

Wood chop ISO push : 70% effort - 2x33secs
Side bend: 35lbs x6, 60lbs x13 @8  (+1 rep)
65lbs x10 @8

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Rotating sets

Scarecrow external rotation: 2.5kg x20, 3.5kg x10 @8
Subscapularis rotations, lying on back: 2.5kg x20, 3.5kg x20 @7

Leg Curl, single leg, plates shifted towards end of arm, SLOW - 5kg x5, 6.25kg 2x8 @9

AB Wheel - on knees - BW 2x10 @8

Jefferson curl:- controlled - 7.5kg x6, 17.5kg x16 @8 (+1 rep)

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stretch

When I was flat BB benching regularly, I also found it most comfortable/stronger to bench with a pretty narrow grip (close to hat I often see PLers doing when they do close grip bench). Never really got the hang of wider grip benching. If I try to hit a big bench PR in future, maybe I'll play around with a wider grip just to see if I can make it work.

I also have very long arms so even a slightly wider grip is much harder.

18-04-24

BW - 71.0

Cycle 40 mins

Notes

Woop, new low weigh in. Hopefully some time in May I'll be solidly sub 70 and ready to call this quits.

When I was flat BB benching regularly, I also found it most comfortable/stronger to bench with a pretty narrow grip (close to hat I often see PLers doing when they do close grip bench). Never really got the hang of wider grip benching. If I try to hit a big bench PR in future, maybe I'll play around with a wider grip just to see if I can make it work.