Adarq.org

6 April 2019

Bodyweight@session : ~85kg
Soreness : dont remember, i think nonw
Injuries/aches : none

ATG BACK SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
6@70kg ( + 2 reps )
2@80kg ( extra set )
-Alright, 2 ultra solid ATG reps @80kg, very sweet. Gonna continue this, i missed low rep high intensity so much, Next stop : 1*BW.

DB LUNGE:
-Skipped again, dammit, gotta start doing them.

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Strongest ever. I can try 22s next time if i feel good.

DEAD HANG CHINUPS:
10@BW ( + 2 reps )
10@BW ( + 2 reps )
8@BW
8@BW
-Nice.

STANDING CABLE TORSO TWISTS:
15 each side @ 40lbs
15 each side @ 40lbs
15 each side @ 40lbs  ( + 2 reps )
-Strongest ever here, nice.

   Full depth squats
      - 1 x 1 @60kg

   Partial Squats
      - 3 x 7,7,8 @120kg

This still doesn't compute. I know you explained it detailed, and i read carefully, and i understand what you're saying.
But still makes my brain explode to read that part of your log.
In my book, if a deep single with 60kg creates pain and form issues, you shouldn't even be unracking 120kg. Maybe i got too conservative because of age? Who knows.
What do other people think about that?

^^^ Race was yesterday ( Sunday ), AM, about 20 hours after this last logged workout. Squats & easy long bike worked. Hamstrings were fine. Not sure about quads, they felt fine, they got fried during the event but still not sure how much of that was from the squatting and how much from the event itself, read log and see graph below:

31 March 2019

RACE DAY:

4.47km @ 23:20 ( watch time, electronic time not yet published, waiting. )

That was one weird course. First of all, who designs a 5K race to be 4.5km? Besides that, it had a lot of downhill ( which i knew ), but also some serious uphill parts.
First 400-500m was uphill, for a total rise of 30-40m. Didn't know that. I was at around 5'20''/km at the beginning, too fast, slowed down to around 6'/km to reach around 5'50'' average on top.
Then until ~3km it was mostly downhill ( only a small 100-200m uphill section but not too steep ). I was doing those downhill parts at 4:5x ( PR level ).
A little after 3K there was this 100-200m steep uphill part ( 20m rise or more in 100-200m ). That was a killer.
Then the remaining, around 1km, was intense downhill ( 50m + drop ). Logged a couple of PRs there, last 500m @ 4'47'' pace , max pace 4'25''.
Overall weird, didn't know how to handle those long downhills. I ended up kinda braking. Now ( next day ) shins are destroyed, very sore glutes and abs too.
I imagine i should have opened the stride length and try to float fast through the downhill sections, tried it but couldn't make it, felt i was going too fast to handle.
You can see the 3 uphills clearly at the graph below ( and their impact on speed ). Looks like a struggle, building up speed a downhills, hitting a wall at uphills, restart lol.

Was fun overall. If i get more experienced in handling downhill i might record some serious PRs there next year. Rare chance to record a sub 20 'official 5K race time' even if it's 4,5 actually, lol

28 March 2019

Bodyweight@session : ???
Soreness : fried hamstrings , medium sore abs, some sore chest and lats
Injuries/aches : none

RUN 6KM @ 36:03

Awesomeness again. Was too sore at hamstrings and abs, so chose to go just a click faster than comfortable. That landed around 6'/km which is amazing for me. Looks like there is some strong memory in running, much stronger than weights. Picked up the pace at 5th km ( but not even close to max ) to just prove myself i can break 30mins 5km at will now, which happened indeed. Even 6th km which was supposedly done 'slow-ish' was still 6'15''.
Lets see how this goes this year, very interesting so far.

I am switching workout plan. Bored of this old one, want to raise focus in running, plus it needs update with the back improvement ive had:

• Gym days cycle will be two days. If i need to do more than two in a week then i will just redo day 1 etc
• Bringing back the 'old' scheme for those gym days: Main leg , assistance leg, push, pull.
• Keeping the core training
• Goal of 3 running sessions per week, hoping for 4.

Gym day 1 :
ATG BACK SQUAT : ramp up sets of 8 until i can't do 8 super solid reps.
DB LUNGE : 3x12
BENCH PRESS : 4x10
DEAD HANG PULLUPS : 4xF
WEIGHTED CRUNCH MACHINE : 3x20
WEIGHTED BACK EXTENSION MACHINE : 3x20

Gym day 2:
ROMANIAN DEADLIFT : Ramp up ultra solid deep sets of 8 reps.
BSS : 3x12
DIPS : 4xF
DEAD HANG CHINUPS : 4xF
SLANT BENCH LEG RAISE : 3x20
45' HYPEREXTENSIONS : 3x20



So ideally it would go like
Monday : Gym day 1
Tuesday : Run
Wednesday :Gym day 2
Thursday : Run
Friday : rest? redo gym day 1? run?
Saturday : rest? redo gym day 1? run?
Sunday : rest ? run?
Monday : gym day 2
etc

Some bad news:
Thought the spring major running event ( similar to the one i did in Autumn ) was end of April, it is 14 April and the registration is over. FFUUUUUUUUUUUUUUUU
Im probably running a small 5K event this Sunday but not prepared at all for it.
So unless i find other events, it will be just a personal battle until October. FML.
Goals until end of July : 25-ish 5K at my course ( which reflects to ~23-ish race ) - sub-hour 10K  - 4'30'' 1km split.

21 March2019

Bodyweight@session : ~84kg , bleh
Soreness : quads and calves from running. some abs
Injuries/aches : none

DEAD HANG PULLUPS:
10@BW
9@BW
8@BW
8@BW
-Wasn't feeling it. Wanted to be stronger. Second workout without progress.

SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg
-Solid, stronger than last time. But not ready to up.

DIPS:
12@BW
12@BW
11@BW
11@BW
-Same with pullups, got the reps but wasn't feeling as strong as i wanted.

TRICEPS ROPE PUSHDOWN:
12@100lbs ( + 10 lbs )
12@100lbs ( + 10 lbs )
11@100lbs ( + 10 lbs ) , ( -1 rep )
-Finally upped. Damn it got very hard @100.

SLANT BENCH LEG RAISE:
25@BW ( +2 reps )
23@BW
20@BW
-Very strong.

45 DEGREES BACK EXTENSION:
15@BW+5kg ( +5 kg ) , ( -10 reps )
15@BW+5kg ( +5 kg ) , ( -10 reps )
14@BW+5kg ( +5 kg ) , ( -6 reps )
-Woot, weighted back extensions now, spine looks strong!

Weaker than what i wanted on the core lifts. Was coming off a bad sleep and very tiring day though.

18 March 2019

Bodyweight@session : ~84,5kg
Soreness : quads
Injuries/aches : none

BENCH PRESS:
10@55kg
10@55kg
10@55kg
10@55kg
-Very solid, could up, next time.

INCLINE BENCH DB FLY:
12@16kg per hand
12@16kg per hand
12@16kg per hand
-I can up here too.

SEATED DB CURL:
10 each hand @ 16kg
10 each hand @ 16kg
10 each hand @ 16kg
10 each hand @ 16kg ( +1 rep )
-Ultra hard for some reason.

SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-Best so far. Still challenging though.

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Ok.

SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
-Strong.

MUST.START.RUNNING.

14 March2019

Bodyweight@session : ~84,5kg
Soreness : some chest and biceps
Injuries/aches : none

DEAD HANG PULLUPS:
10@BW
9@BW ( -1 rep )
8@BW
8@BW
-Weak for some reason.

SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg
-Weak here too, that load was getting easy and this time it was a struggle.

DIPS:
12@BW
12@BW ( +1 rep )
11@BW ( +1 rep )
11@BW ( +1 rep )
-Strong.

TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
12@90lbs
-Very strong, easiest ever here, can up.

SLANT BENCH LEG RAISE:
23@BW
23@BW ( +3 reps )
20@BW
-Very strong.

45 DEGREES BACK EXTENSION:
25@BW ( +5 reps )
25@BW ( +5 reps )
20@BW
-Very strong.

Weak back, strong triceps & core. Weird.