Adarq.org

Workout 110A (squat main lift):

Athletic stance squat: 20x5, 60x5, 90x3, 120x3, 110x3, 90x5 (super explosive), 60x5 (extremely explosive)
Dumbbell bench press: 40x10, 40x10, 40x7 (20 kg dumbbells)
RDL (landmine attachment was broken): 60x5, 90x5, 110x5
Triceps pulldowns, Biceps curls: 6Sx12 ++ 2S+1Lx15, 6Sx12 ++ 2S+2Lx12
Ab wheel rollouts: 10
Leg raises: 8

Time of workout: 21:10 - 21:50
Workout duration: 40 min
Exhaustion level: 8/10
Bodyweight: 89.6 kg
Rating: Great

Comments: Terrible neck and thoracic pain these days, so this workout was risky. I estimate I will be in bad shape, soon. On the other hand, great squatting. 120x3 felt super explosive and powerful and the same applies for all the sets. First time doing 2 consecutive sets of 10 reps on the dumbbell bench press with 20 kg dumbbells as well. The landmine attachment was broken so I did RDLs which... will probably contribute to my back issues (I hope not, but I estimate it will be bad).

touche.

^^^ sure, but really i should just get stronger. don't want to need support for a 100kg or for holding a bw dead hang for a minute or what have you.

- run 58:01, 10.43 km
very easy, HR averaged 121. cooler today but still humid.

yeah but also you probably want your hamstrings to be stronger than your forearms

13-10-26

Run
- w/u
- 4 x 1k ~10k effort [3:55, 4:07, 3:57, 4:05]
- c/d inc. 5 x 15s strides

Some OAC isos

Notes

pretty clear which reps were headwind vs tailwind there

14-10-26

Run - 4.93k, 30:03
Lift - pec-dec drop set, machine bicep curl drop set
Cardio - 36:23, 25' elliptical + jog back from gym

Notes

had a caffeine gel before this and got to say that was a very good decision. could have done this fully running but just being sensible. injury does feel basically recovered now.

Workout 109C (hip thrust main lift):

Hip thrust: 60x10, 90x10, 120x10, 120x5+5 (bar was off balance), 120x10, 90x10, 60x10
Chinups: 6, 6
Leg curls: 80x10, 80x10, 80x10 (great, powerful)
Ab wheel rollouts: 2x10
Leg press isometrics: 150x30s, 150x30s

Time of workout: 21:20-22:00
Workout duration: 40 min
Exhaustion level: 8/10
Bodyweight: 89.4 kg
Rating: Great

Comments: Woke up 3 hours earlier due to thoracic and cervical spine pain, so I am pretty tired. Decided to go to the gym anyway, and weirdly enough I felt great. No issues in the gym. Now back home I'm also pretty good.  Pain and squeezing feeling in the back varies, it's usually bad in the morning but not immediately after waking up. Super weird symptoms, entering 5th year in chronic neck pain, daily.

Hip thrust was great - 3 sets with 120 kg, felt powerful. Chinups were fine, I didn't push to the limit. The problem is that squatting puts the bar on the area where I have the pain in the thoracic spine, putting my back against the bench on the hip thrust does the same, chinups seem to upset it, landmine presses seem to upset it, ab wheel rollouts put quite a bit of stress there as well... basically I would pretty much have to give all my main exercises if I were to see if it responds to rest, and I'm not even sure it will.