Adarq.org

29-06-24

 Close-Grip No-Arch Bench
80 x 8, 7, 6

Curtsy Lunge [https://www.youtube.com/watch?v=LNftuGcxVhY]
+30 x 6
+50 x 6

Side Bend
27.5 x 14, 12, 11

Incline DB Flye
12.5 x 9, 7
10 x 12

Lying EZ Bar Extension
30 x 12, 10, 9

Shrug
140 x 12, 10, 9

Lying Lateral
10 x 8
7.5 x 10, 8 + 5x7

Dips
BW x 16 + 9 + 6

Notes

Attempted a standing ab wheel set at the end, but between side bends today and abs yesterday, that was a no-go.

Not bothering to record the exactitudes of what is super-setted with what, since this was done at home and I moved pretty freely between exercises as I felt ready/rested etc, but basically everything was supersetted with something, so this workout took like 50 mins or so.

Quads very sore, so just experimenting with the curtsy lunge. Felt good on glutes, nice to get some lateral movement, and didn't bother my hip, so will include this. May not push them super hard in this session, but will keep them here for more lateral practice, and try to progress the more on the Wednesday sesh.

Doing this variation of bench bc it gets a bigger chest stretch than a more powerlifting style, even if I end up using less weight. Will be cool to see where I can push too with this style though. I feel like my ability to get reps on bench is very bad compared to 1rm.

Doing side bends for a few reasons. One, I don't really like any of the ab exercises I find it convenient to perform at home, other than ab wheel. Two, I tried a human flag the other day and it was basically trivial in terms of back/shoulder strength, but my obliques felt like they were going to rip apart. Three, I have a narrow waist but wide hips, so wonder if filling out obliques a little bit will ameloriate the hourglass figure a touch.

Random note: have got into making burritos for lunch, and, while it is wasteful, toasting them a bit in a pan and then wrapping them in foil is a gamechanger.

Edit: mid traps nice and sore today from the T-bar rows + kelso shrugs. mid and upper traps a priority for me so am glad they get properly worked.

Friday 28th June 2024

Sleep has not been good lately... and still kinda achey all over.
Another day of "rest" will BBall tomorrow

For some reason my left knee flared up overnight.
Feels like my quad tendon area, which hurts when pressed
I do recall the belt squat arm slammed into that area when it slipped and fell when i was setting it up..

but that was 2 days ago, so a delayed effect :/

---

Last night

Hammer curl overcoming ISO : using opposite arm, 80% effort - 6 x15 secs
External leg rotation against floor, slight bent knee: 70% effort - 6 x15 secs
Semi single leg squat ISO, on balls of foot - half squat depth - 4 x33 secs

---

Bodyweight in winter clothing 88.8kg

Calf Raise ISO, single leg - using Belt squat

15 secs straight, toes out, toes in - with no rest - 

belt squat (25kg) + plate weight. 60% felt load when it hits my feet
25kg x45 Seconds - Felt load 15kg.
45kg x45 Seconds - Felt load 27kg
65kg x45 Seconds - Felt load 39kg
85kg x45 Seconds - Felt load 51kg
105kg x45 Seconds - Felt load 63kg
125kg x45 Seconds @RPE 8 - Felt load 75kg


Belt squat

I spent more time messing around and testing the belt squat attachment today
Which was quite tiring in itself, and with more light belt squats done to test things

87.6kg bodyweight on rubber mats -
103.5kg together with empty belt squat = 16kg empty belt squat lever.

adding 20kg onto belt squat = 115.7kg , so only 12.2kg was added

12.2kg from 20kg added is a 60% felt load
Which falls inline with the numbers I see on the web with other similar belt squat levers.

The belt squat weighs 33kg when sitting bare on the scale.
But once attached to the squat stand, the only parts that exert load on my body come to 26.5kg
I just round it down to 25kg to make plate maths easier

60% felt load numbers on the last session I belt squatted seem to fall somewhere between a front squat and Safety bar squat.
Make sense as you can't use your back as much.

---

After adding some new parts from the hardware store to improve things, like an S hook.
And a short 300kg rated tie down strap to pull the attachment against a J hook on the backside of my squat stand uprights
Then removing unnecessary carabiners, and using the highest set of rings on the belt to attach to the belt squat arm.
I was able to belt squat full depth with 2 inches to spare, without having to stand on a raised surface to improve depth.

And when I relax and round down, I can make the plates and belt squat lever touch the floor.
So going to true failure on the belt squat will be easy and safe.
Myoreps and rest pause will be viable

I also bought a set of cheap car jacks (2 came in the pack), rated for 3000kg, and tested it as a kick stand so I can hook up the belt, and start from the top.
Then move it aside before starting the set. And it worked well
I didn't take a pic of my setup, but this is similar.

They also work well as another set of stands for when I'm using two barbells at the same time.

just catching up in here so wanted to say big ups on the weight loss so far, visual change is very evident.

28-06-24

Seated Leg Curl
82 x 10, 8, 7
75 x 12, 10

Leg Extension
135 x 9, 8, 7

Pendulum Squat
30 x 7, 6

Wide Grip T-Bar Row
75 x 9, 8, 6 + 6 Kelso Shrugs

Narrow Neutral Pulldown
110 x 6
100 x 6
90 x 7
80 x 9

Machine Preacher Curl
15/5/0 x 8, 7, 6
10/5/0 x 10, 8

Cable Lateral
11 x 12, 10
8 x 10, 7
6 x 10, 8, 6
4 x 10

Cable Crunch
38 x 7
36 x 9, 7
33 x 7

Machine Calf Raise
20 x 9, 8, 7, 6

Machine Crunch
67.5x6 + 60x5 + 45x8

Evening

DB Finger Curl
22.5 x 6+6, 5+5
20 x 7+6, 6+5

Squat focus day 25:

Low bar squat:

20x5
20x5
60x5
80x5
100x6(could've done 8 )
100x6(could've done 7)
100x6(could've done 7, but barely)

Bench press:

20x5
20x5
40x5
55x10 (could've done 12)
55x8 (was 8RM)

Bodyweight: Didn't measure
Sleep length&rating: 8h, 3/5
Exhaustion level: 10/10

Comments:

Was very tired, felt nauseaus a little, so considering this I am very happy about my squatting. Had to cut the workout short to go home and rest. Will focus on recovery, now.