Adarq.org

Squat focus day 18:

Low bar squat:

20x5
20x5
60x5
80x5
100x3
120x2 (very difficult, 2RM)
110x3 (difficult/very difficult)
100x5 (medium/difficult)

Bench press:

20x5
20x5
40x5
50x10
50x8 (possibly a 25 kg bar)

Slow tempo leg extensions:

40x10
40x10

Leg curls:

80x8 (good)
80x7

Bodyweight: 92.3 kg
Sleep length&rating: 6h20m, 3/5
Exhaustion level: 8/10

Comments:

Felt weak and not recovered. Sleep was mediocre/bad and too short.

2 April

Low aerobic HR zone run 9K @ 1:07:56 ( 7:33 pace )

That was the longest (in km) low HR run of 2024.
Also the longest (in duration) any kind of run of 2024.
Was a bit slower than last week's low HR run though. Oh well, can't have it all.

Man my heart goes out to you. Props on making it through family time in one piece. And props to your dad for maintaining sobriety.

3/13/24 Wednesday
Deadlift 5x185, 5x205, 5x5x225
Leg press 15x340, 15x340, 15x340.
Ab machine 20x115, 20x115, 20x115.

3/14/24 Thursday BW = 181.0
Treadmill 45 mins 3.57 miles

3/15/24 Friday BW = 179.6
Bench press 5x175, 5x185, 5x185, 5x185, 5x185, 5x185.
Row 12x75, 12x75, 12x75.
Chin up ring 5, 5, 5, 5, 5.
Ab machine 12x130, 12x130, 12x130.

3/18/24 Monday
Bench 3x10x155.
Hex deadlift 3x10x100.
Squat 3x10x45.

3/19/24 Tuesday
Squat 5x175, 3x195, 1x215, 1x235, 1x245,
2x225, 8x195, 8x195.
Ab machine 15x130, 15x130, 15x130.

3/20/24 Wednesday BW = 179.4
Treadmill 45 mins 3.38 miles

3/21/24 Thursday
Hex deadlift 3x15x135
Ohp 10x100, 10x100, 10x100.
Pull up 9, 8, 8.
Dips 25, 25, 25.
Ab machine 20x130, 16x130, 15x130.
Ring chin up 5, 5, 5, 5, 5.

3/22/24 Thursday BW = 180.8
Treadmill 50 mins 3.85 miles

3/24/24 Sunday
Bench 3x10x155
Hexbar deadlift 3x15x185.

3/26/24 Tuesday
Bench 8x175, 8x175, 8x175, 8x175.
Row barbell 15x95, 15x95, 15x95.
Ring chin up 5, 5, 5, 5, 5.

3/27/24 Wednesday BW = 182.6
Treadmill 45 mins 3.54 miles

3/27/24 Wednesday BW = 181.0
Bench 10x160, 10x160, 15x160.
Squat 3x10x135
Deadlift 5x185, 5x205, 5x225, 8x235, 8x235, 8x235.
Ab machine 15x130, 15x130, 15x130.

3/29/24 Friday
Treadmill 45 mins 3.53 miles

4/1/24 Monday BW = 181.2
Bench 10x165, 10x165, 10x165
Squat 10x135, 10x135.

4/2/24 Tuesday
Squat 5x175, 3x195, 1x205, 1x225, 1x235, 1x245, 4x225, 7x205, 7x205.
Leg press 15x340, 15x340, 15x340.
Ab machine 15x130, 15x130, 15x130.

Feel like more core strength is improving lately. Definitely helping on some of my lifts.

Monday 1st April 2024

A little beat up feeling all over
Mild aches on plantaris tendons.
Right achilles fine, left side some ache when pressed

Tendon Rehab - Recovery

QL seated side crunch ISO : x30secs, 2x45secs

Wall Sit 3x45secs - Sartorius insertion aches

Calf raise ISO push against wall, sitting on floor, back against wall:
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in

High angle row ISO : 10kg x 45secs,
20kg 2x45secs, x55secs - 2/10 right brachialis pain

Last week 10kg hurt a bit, no pain this week, so doubled load, and it was OK till last set 
So improving

Calf raise ISO - single leg Dip belt+10kg x 45secs
+10kg x45secs toes out
+15kg 2x45 Seconds --> Toes in,out

Sartorius lying on back, single leg ISO pull against opposite foot: 3x45secs

Leg Extension ISO - single leg - lifted up to top, no eccentric - 45secs x 5kg, 10kg, 12.5kg, 15kg @RPE 8

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Tuesday 2nd April 2024

Feeling a lot better

stretches for whole body

Sartorius lying on back, single leg ISO pull against opposite foot: 3x45secs