Adarq.org

Monday 25th March 2024

Both plantaris tendons achey
Rest

---

Tuesday 26th March 2024

Tendon Rehab -

Calf raise ISO - single leg 2x60secs  --> toes out, toes in
Dip belt+10kg x60secs toes out
+15kg 3x45 Seconds --> Toes in,out,in

High angle row ISO : 10kg 3x 45secs - 2/10 right lower brachialis pain

Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs

Leg curl ISO against floor, single leg: 3x45 secs

Leg Extension ISO - single leg - lifted up to top, no eccentric
45 sec hold top, 30 sec at 45 degrees x 10kg, 12.5kg x 2  @8/8.5

I told you its unimpressive. My sleeping HR is always monitored yes, it seems that it drops down to around my resting HR , +-2 , this period that is around 50.
As for the magnetic weakness feelings, maybe if all other tests fail, check to see if they are some kind of psychosomatic reactions?
Given the chance , i always wanted to say this: 'psycho' and all its derivatives is one of the most misunderstood words. In English it makes you think of American psycho , psychotic episodes etc, but the word is actually Greek and it literally means "soul", primarily in a warm spitrtual way. And of course also used in clinical Psychiatry ( which is also Greek ,  psycho-soul + iatriki-medicine , soul-medicine literally ). Some justice has been just served.

Bench focus day 17:

Bench press:

20x5
20x5
40x5
60x3
70x4 (hard)
65x4
60x5

High bar full squat:

20x8
60x8
80x8 (medium difficulty, could've done 10-12)
80x8 (medium difficulty)

Hang powersnatch:

20x3
20x3
30x3
35x3
35x3
30x3

Seated cable rows:

40x10
80x8
80x7

Straight-leg deadlifts:

60x8
60x8

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

Comments:

Pretty good workout. The straight leg deadlifts really used up my hams.

sunday

- run 1:01:51, 9.74 km
with wife

*bathroom break*

- race pace practice
-- run 1 km
-- 3 km @ (4:21, 4:19, 4:17)
-- run 1.5 km
relatively pleased although this was short. the high-effort bit was mostly uphill and i managed to keep it right at or just under 10-mile target pace, without watch cues. it wasn't hard but also wasn't as easy as i'd like it to be given that the race is in a bit over a month.

Nice, one more rep with your old PR while weighing 5 kg less and being older.