Adarq.org

Gym work 53:

Zercher squat:

20x5
50x5
50x5
50x5

Bench press:

20x10
50x10 (easy, could've done 15 reps or so)
50x10 (medium difficulty)
50x10 (last reps very difficult)

Deadlift:

60x5
90x5
120x3
140x1
140x1
120x3
90x5

Leg curls:

120x8 (not full ROM)
120x5++112x3++104x2++96x3++88x3 (a continuous set where I drop the weight by 8 kg when I can't do more reps)

Landmine push press:

15x10
25x8

Landmine single leg deadlift:

15x10
25x8

Bodyweight: 92.1 kg (-0.4 kg)
Exhaustion level: 10/10

Comments:

The Zerchers took a surprising amount of effort. Deadlifts were good but the 140 kg two singles were back driven. I then tweaked my back when I rotated to put the bar down during the landmine push presses, I felt my lower back tweaked. Now it's not too bad but I expect it to be worse as I get colder. Sucks.

Here's a video of one of the 140 kg deadlifts:

https://www.youtube.com/shorts/KgIAI05BrKQ

- dreadmill "hills" x 40 mins @ easy pace
RPE 3

- pull ups x 5+5+5+4 w/ 1 min rest
fuck me i'm weak. but at least no neck pain.

- windshield wiper x 4
fuck me i'm weak.

Gym work 52:

Hip thrust:

60x6
90x6
120x8
120x8
120x8
90x8
90x8
60x10
60x10

Chinups:

8 (could've done 9 or 10)
5

Leg curls:

120x5++112x3++104x2++96x3++88x3 (a continuous set where I drop the weight by 8 kg when I can't do more reps)

Seated calf raises:

40x8
30x10

Bodyweight: 92.5 kg (+1.1 kg, heaviest in months)
Exhaustion level: 10/10

Comments:

Did a high volume of hip thrusts, 6420 kg total volume. I was quite spent after that, but still tied my old age chinups PR with 8 reps (then did only 5). After that I started having some faint chest pain (I sometimes get that when I train, could be angina, could be originating in the spine, I don't know).

Nov 30 - Dec 5, 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]1

Dec Week 1 of 5 BW 200-204

Sun Nov 30

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

2:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* was a bit tired from the swimming yesterday with my son. probably more dehydrated than tired. i got good sleep. i could have gotten 475 but i don't want to start the week with my recovery already redlining.

Mon Dec 1

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Tue Dec 2

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Wed Dec 3

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Thur Dec 4

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Fri Dec 5

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* not getting any weaker but also recovering just enough to get the same 475 routinely and nothing heavier.

Sat Dec 6

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* i got more fatigue than i can recover from last week due to swimming with my kid. i increased my carb intake (jasmine rice) and immediately 2 meals into it, my saturday morning squat was a lot stronger than usual. got a rare 475 in the morning and still coming in at 204lb bw.

30-11-25

60 mins cardio, 30 mins full body lifting