Adarq.org

11 April

Low aerobic HR zone run 11K @ 1:19:23 ( 7:13 pace )

By far the longest (in km AND duration) any kind of run of 2024.
Fastest low aerobic HR zone run of 2024 too, despite it being the longest one.
Actually, i have done only a handful better/faster long slow runs ever, the last 2-3 weeks before my half marathon. This one was top 5 ever easy.
God damn, why didn't i start 2 weeks earlier, improvements are raging.
Ok, one more intense workout over the weekend and then it's taper week.

12-04-24

BW - 71.1

Lying Leg Curl
72.5 x 14, 8+4+3

Cybex Hack Squat
100 x 6, 5

Machine Chest Press
13 x 10, 8 , 6
12x6 + 10x5 + 8x5

A - Cable Lateral
8 x 10, 10, 8, 7, 6 [adjusted cable height between first and second, is why there's no drop off I think]

B - Cable Overhead Extension
23 x 12
21 x 10, 8
18 x 8, 7

Dips
+15 x 10
+15x7 + BWx7

Notes

Lying leg curl subbing in for seated. Really liked the feel -- felt better able to push hard without worrying about losing the groove or moving in the seat etc. I know the studies say seated is better b/c bigger hamstring stretch, but whatever. IIRC lying better for sartorius.

Always get this mega dropoff between sets on (overhead) tricep stuff -- really interesting how different muscles recover at different rates.

10 April

BB BENCH : 10 @ 50, 52.5, 52,5, 55 kg
SEATED CABLE ROW : 10 @ 65, 65, 71, 71 kg ( + 6 kg for last 2 sets )
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
EZ BAR CURL : 3x12 @ 32.5 kg
DB TRICEP EXT :  12@ 17.5, 20, 20 kg ( + 6 kg for last 2 sets )

Felt very strong.

Wednesday 10th April 2024

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Reboot - Week 18, Day 2 - Lower weights

Body Weight: 90.8kg with shoes

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

Split squat ISO, rear leg straight: x 30 secs
Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs - toes out/neutral/toes in
Sartorius lying on back, single leg ISO pull, against opposite foot: 2x45secs
Leg curl, ISO against floor, single leg: 2x45secs

A. Front plank hold: 30secs
B. Side plank, legs bent: 30secs
C. Glute bridge hold: 30secs

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Reverse hyper: BW x15
Split squat: Front foot elevated 5 inches - BW x12 - Progressively lower, then 30 sec stretch at bottom

Hang power clean - 20kg 2x5
Good morning - high bar - down to parallel 20kg x10

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Power clean:
30kg x6  - 1 from floor, 3 hang, 2 floor
30kg x7  - 1 from floor, 3 hang, 3 floor

High Bar squat -
Reebok Nano, controlled, first 2 reps paused - 20kgx10, 40kg x5, 60kgx6, 75kgx6
75kg x2

Oly shoes, controlled, first 2 reps paused - 90kg x5

normal - 90kg x1, 105kg x2, 115kg x1

110kg x10 @RPE 8.5
8 mins rest
belt - 120kg x7 @RPE 8.5 
6 mins rest
120kg x5 @9.5

Squats were going so well up until 2 weeks ago, but now it's stagnant....
I'm doing enough and pushing hard, so I can only put it down to only recovering back to baseline or a little lower, rather than improving.

So I dropped all the single leg stuff I do towards the end, as they are mentally tiring and quite taxing.

Calf raise ISO:
chain dip belt + 10kg x45 Seconds - Toes out
+20kg x45 Seconds - Toes out  - 3/10 right inner achilles pain on first 10 secs
+20kg x45 Seconds - Toes out  - 2/10 right inner achilles pain on first 10 secs

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rotating sets

Calf raise - single leg - staggered stance - full range stretched, SLOW
BW x6
chain dip belt + 20kg x10, x10 @ RPE 8/9

Tibilias Wall raise - standing warmup in oly shoes - BW x6
against side of car, in oly shoes - hold at top - BW x5
BW x16 @RPE 9  (+1 rep)
BW x16 @9.5

Romanian Deadlift - Lower down to inch off the floor - 20kg x6, 40kg x8
60kg x8 @6
hookgrip - 70kg x8 @7

Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
leaning back, slow tempo
10kg x6
15kg x10 @9
17.5kg x10 @9.5

High angle row ISO : 20kg x45secs
22.5kg x45 Seconds @8 - starting to shake a little
22.5kg x45 Seconds @9 - starting to shake a little

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Rotating sets

Good Morning - high bar - with squat pad, belt - lower down to parallel - 20kg x8,
40kg x10 @6
45kg x10 @7

Changed things up from SSB to straight bar with pad, and lowering down lower.
Crazy hamstring stretch!

Leg curl, single leg : - 10kg x6, 15kg x5
explode up, controlled down

16.25kg x11 @9.5

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Jefferson Curl - controlled 7.5kg x6, 15kgx13 @7  (+2.5kg)

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stretch

Posterior chain feels smoked!

5 April

DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
4 @ 90kg
3 @ 110kg
1 @ 130kg

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LAT PULL DOWN : 4x10 @ 71kg
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 12 @ 12.5 , 15 , 15 kg each hand ( +2.5kg per hand for last 2 sets )
ROPE PUSHDOWN :  3x12 @ 17kg

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8 April

2.5K low aerobic HR zone warmup
Sprint 8x400m / 90'' walking rest
2K low aerobic HR zone cool down

Goal was 4:20 average pace with negative splits at the last 3 ones.
I got : 4:20 4:25 4:30 4:19 4:19 4:15 4:12 3:59

Its going really good lately. Pity i didn't start pushing earlier. Race is 12 days, I'm not at the level I'd want to, but i think i can challenge my 48:31 PR