Adarq.org

Bench focus day 19:

Bench press:

20x8
40x5
60x3
70x3 (wider grip, very hard)
65x5 (narrower grip, easier)
60x6 (narrower grip, easier)

High bar full squat:

20x8
50x8
80x10
80x8 (very tiring)

Chest machine:

48x10
72x10
72x10

Deadlift:

110x5
110x6 (RDL)

Smith machine calf raises:

Bar x 10
Bar+20kg x 10
Bar+40kg x 10

Bodyweight: 92.9 kg
Sleep rating: 4/5
Exhaustion level: 9/10

Comments:

Same sucky 3 reps with 70 kg in the bench press, although with a narrower grip it seems noticeably easier. So I think the grip width is important in my case. I did the next two sets with a narrower grip and it was easier. I could've done 10 reps on my second set of squats but I decided not to.

15 April

Run 5K @ 26:01 ( 5:12 pace )

Taper week, keeping same intensity but lowering mileage as always.
This 5K was done up-tempo but nowhere near max, expecting its average pace to land about 10'' below recent 5:20 8Ks. Bingo!

Monday 15th April 2024

Quads and erectors pretty sore early in the day, but much better later on

Achilles/plantris tendons felt good out of bed, for the first time in a while and after jumping!
What a difference from last week. What I've been doing lately seems to working

Patella tendons also OK, despite the aches after jumps yesterday.. maybe the ISOs I did straight after helped.
Sartorius also no worse, but still a little achey.
Right QL also feeling good, finally healing up, after lingering for months


Tendon Rehab - Recovery

Sartorius seated leg curl, feet pushed together ISO: on stairs - 70% effort 3x45secs

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

Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
Wood chop ISO push :  70% effort 3x45secs

Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 2x45secs

High angle row ISO :
20kg x45 Seconds - 2/10 right brachilias pain
20kg x45 Seconds - 2/10 right brachilias pain
20kg x45 Seconds - 1/10 right brachilias pain towards end

Calf raise ISO - single leg
Dip belt +20kg  2x45secs -- toes out/in   

+25kg 2x45 Seconds -- Toes in/out 

No achilles discomfort even with 5kg jump to 25kg, which still feels OK, will try 30kg next week.

Hammer curl ISO, single arm : 15lbs x 45secs @9
10lbs x45secs @7

Leg Extension ISO - single leg - plates moved towards end of arm - lifted up to top, no eccentric -
30 sec hold at top, 20 sec hold at 20 degrees x 10kg, 15kg, x20kg @8

External and internal rotation, band complex: - external rotation reps at waist, shoulder height, diagonals each axis, subscap row
medium band x10 reps each axis

Jefferson curl: controlled - 10kg x6, 15kg x15 @5

 

Getting a podium and an award, whatever that is, is also amazing. Like a check in the list.
"I won a fkn award in a fkn race because i fkn aced it. fck yeah!" 

- 10k race
-- warm up
-- chip time 42:40, watch time N/A because watch measured the course at 9.73 km but pace averaged 4:23, which is about a full minute slower than the pace if the course was accurately measured and my watch is off (4:23 vs. 4:16).

pleased with this. plan was to run around target pace for the 10 miler and, most importantly, to run without blowing up. bad track record so far with going out too fast. my first km was too fast (4:14) but i settled down after that. didn't quite run a negative split (something like 21:13, 21:27 for the two halves, according to the chip) but i did have enough in the tank to kick at sub-20 5k pace for the last km or maybe a little less. also the course had two big climbs, which obviously slowed things down. also this was my first ever 10k so didn't really know how i'd do. gives me hope that 1:10:xx is possible for 10 miles, especially if the course is a little flatter.

finished second overall but only because it was a tiny race. won a foot locker gift card, lol. the guy who won finished in 37:40 or so. he told me afterward that he'd been shooting for low 36es but after the first big decline he knew he wasn't gonna make it.

Congrats on the race. A 42min 10K is seriously good. Have you been competing much?