Adarq.org

4 April

Tempo run

3K low aerobic HR zone warmup
Sprint 3x1000m / 90'' walking rest
2K low aerobic HR zone down

Goal pace for the 1K sprints was 4:45 first and then negative splits.
I got 4:46 / 4:44 / 4:33. Sweet!
Also that was the 6th run in  the last 9 days.

Wednesday 3rd April 2024

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Reboot - Week 17, Day 2 - Lower weights

Body Weight: 91.6kg with shoes

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

Split squat ISO, rear leg straight: x 45 secs

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

Calf raise ISO push against wall, sitting on floor, back against wall: @70% 3x45secs

Bird Dog - x 10 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10

Leg Extension ISO - single leg - lifted up to top, no eccentric - 45secs x 10kg, 12.5kg, 12.5kg @7

Hang power clean - 20kg 2x5

Low bar good morning - 20kg x10

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High Bar squat -
Reebok Nano
6 secs down, paused, and controlled up - BW x10
6 secs down, 10 sec paused - 20kg x3
6 secs down, 5 sec paused - 40kg x2, Normal - 40kg x3
4 secs down, paused - 60kg x2, Normal 60g x3
Slow, paused first rep - 75kg x3

Oly shoes
Slow, paused first rep - 90kg x3
4 sec down - 100kg x2, x1, 110kg x1

110kg x10 @RPE 9 (+1 rep)
8 mins rest
belt - 110kg x9 @RPE 8.5 
6 mins rest
90kg x12 @9

I don't know what is going on with my squats, but it felt hard again like last week.
2 weeks ago I did 110kg x12 with a belt and it felt so much easier.
Couldn't even improve on my beltless set today

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rotating sets

Calf raise - single leg - staggered stance - full range stretched, SLOW
BW x12 @ REP 8
chain dip belt + 5kg x10, x10 @ RPE 8/9

Tibilias Wall raise - standing warmup in oly shoes - BW x5
against side of car, in oly shoes - hold at top - BW x5
BW x15 @RPE 8
BW x15 @9

Romanian Deadlift - 20kg x10. 40kg x10
60kg x10 @5
hookgrip - 70kg x12 @7  (+5kg)

Leg extension, single leg - end of unit elevated 5 inches - Plates shifted to end of arm
slow tempo
10kg x6
12.5kg x10 @8.5
15kg x10 @9

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Rotating sets

SSB Good Morning: - belt - 30kg x13, 40kg x10, 50kg x10
60kg x10 @7

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

16.25kg x11, x11 @9/9.5

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Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
55lbs x10 @7 (+5lbs)

Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
55lbs x10 @8  (+5lbs)

Jefferson Curl - controlled 7.5kg x6, 12.5kgx15 @7
Crazy erector and QL burn!

High angle row ISO : 20kg 3x45secs 1/10 right brachilias pain

Pain decreasing
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stretch

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.