Adarq.org

01/03/24
bw- ? (got up early and forgot to measure- wouldn't have been any lighter though)

Deadlift- bar x 10, 60 x 5, 80 x 3, 100 x 5

PNF Stretches for Straddle split, hip flexors and hamstrings

Deadlifts felt super hard today. Could have potentially done a few sets at 100 but decided to call it. Strange when my current 1RM is 140. Going to focus exclusively on getting my weight sorted and then pick up on the strength goals again. I'm all the place with food, eating too much sugar, too much caffeine, etc. That old chestnut. Did a massive shop today with heaps of meat, fruit and veg and will get to work on that. Not saying it'll be low carb or whatever but just nutritious and without the sugary crap I've been eating recently.
 

28/02/24
bw- 97.9kg

A1. Plantar Fascia Stretch x 2m
A2. Tibialis Stretch x 2m
A3. Piriformis Stretch x 2m
A4. Standing Calf x 2m
A5. Kneeling Calf x 2m
A6. Elephant Walks x 90s
A7. Antagonist Hamstring x 90s
A8. Couch Stretch x 90s

3 sets of 5 reps with 3-5 second holds
B1. Seated Pike Lifts/Holds / B2. Jefferson Curls @6kg
C1. Standing Leg Raise x 10s/side / C2. Standing SL GM @ 6kg

D. Long Lunge x 90s
E. Front Split PNF- 2x5s + 1x10s

Woke up heavier again despite eating less yesterday and body felt pretty wrecked. Decided to just hit a stretching session and I feel pretty good now. May have just been off the back of a big weekend of training so idk.

24/02/24
97.5kg

Warm Up- Skipping rope 2 mins

Complex- Row, hang clean, front squat, overhead press, back squat, good morning
4x8@20,25, 30, 24

EMOM- 2 dips, 2 chins, 4 squats x 10

25/02/24
97.2kg

Did a 3 hour Aikido seminar with Paul Cale who is an Aikido, Jiujitsu, BJJ and Aus & NZ Army combatives guy. 30 degree day and getting thrown about for that amount of time was awesome but tiring AF. Also incredibly painful when I asked him to explain a technique to me  . Also super hungry/dehyrdrated afterwards and ate more than I should have.

https://www.instagram.com/paulcaleofficial/?hl=en

26/02/24
bw- 97.4kg (down 1.3kg in 1 week- goal for another 1kg this week)

Ended up just doing an hour of Hapkido class. Body was so sore from Aikido seminar that I couldn't bear the thought of squatting. Will get it tomorrow.

19/02/2024
bw- 98.7kg

Warm Up- Skipping Rope 2 mins

Back Squat-
W/U- bar x 10, 40 x 5, 60 x 3, 80 x 1
Work Sets- 95 x 4, 85 x 7, 7 (belt and knee sleeves)

Bench-
W/U- bar x 10, 40 x 5, 60 x 3, 70 x 1
Work Sets- 80 x 4, 70 x 7, 7 3

Standing BB Good Morning- 2x10@40kg
Yates Row- 2X10@40kg

Long Lunge Pulses- 5x5 with 4s pause
Weighted and Elevated SL Hamstring Stretch- 5x5@12kg with 4s pause

Front Splits PNF- 3x5s contraction then 1x10s

Session notes- Squat felt good. 95 was hard but then 85 felt like a breeze. Will increase these by 5kg next week. Bench was an RPE9 set. Will increase by 2.5kg next week. Back off sets were hard AF. Might drop weight on second back off set next week to get more reps. Splits were actually really good. Got massive ROM improvement from first two contractions and had calf touchdown on both sides. I have modified the program a little to add in bench and more barbell movements as I have limited DB weights available.


*Edit*- 90 minute hapkido session- legs are fricken dead

Mate that looks sick!

There's a few in Vic like that but just too far from my house to make it worthwhile.

06/02/2024
BW- 97.5kg

Warm Up-
Push Ups x 10 @ 30s,
Ring Rows x 5 @ 45s,
Chin Ups x 3 @ 60s
CG Chin Ups x 2 @ 90s

A1 Mixed Grip Chin Ups @ 5 x 1 @ 1012 tempo @ 120s rest

A2 ECC-ONLY Lean Forward Push Up, 5 x 1 @ 8-10s tempo @ 120s rest

B Wall Assisted HSPU 5 x 1 @ 1010 tempo @ 120 rest

C German Hang 6 x 10s @ 30s

These bodyweight sessions always make me feel so good afterwards. Going to stick to these for a bit and just sprinkle in some squats and bench.

30/01/24
BW- too heavy (off the diet over the weekend)

Hang Power Clean-
bar x 5, 30 x 3, 40 x 3, 50 x 3

High Bar Squat-
bar x 10, 40 x 5, 60 x 3, 80 x 1, 90 x 5, 80 x 6

Yates Row-
3 x 10 @ 50kg

Incline DB Bench- 3 x 10 @ 15s

J Curl- 1 x 10 @ 6kg + 10s pause on last rep
ATG Split Squat- 1 x 10 + 10s pause on last rep
Wall Assisted Calf Stretch- 1 x 25 + 10s pause on last rep

Goign to 3 days of weights instead of 4. Got caught up in setting training goals for an activity without actually doing said activity. I really want to compete in some grappling tournaments (Judo & BJJ) and a couple of stand up tournaments in the second half of the year so whilst strength are important my cardio will need to be on point. Will to 3 days weights and 3 days cardio.

25/01/2024
BW- 97.5- Had a funeral yesterday where I ate and drank whatever I wanted. Lots of water weight here.

Barbaric Rites- Day 3

Deadlift- (Light- 3x10/1xAMRAP @ 55/60/65/70%- training max of 110)
Warm Up- bar x 10, 40 x 5
60 x 10, 65 x 10, 70 x 10, 77.5 x 10

Front Squat- 3x10@40kgs

Good Mornings- 3x10@40kgs

It was a warm day but I was sweating like a pig after all these sets of 10. Not used to ever doing a whole lot of leg volume so this will be interesting.