Adarq.org

Squat focus day 12:

Cable kickbacks (used to wake up my glutes):

25x10
25x10 (felt great)

Low bar squat:

20x8
50x5
80x5
100x5
100x5 old age
80x5 (explosive)

Bench press:

20x5x2
40x5
60x5
60x5
60x5

RDL + Leg curls:

60x8 + 64x8
80x8 + 80x8

Bodyweight: 92.6 kg
Exhaustion level: 10/10

Comments:

Very high heart rate after every set. After the squat sets I had ~165 heart rate with dizziness. Even while moving around in the gym after a few minutes my heart rate was ~135 or so. I need some input on how you guys have your heart rate immediately after 5-rep sets and after a few minutes.

I also found out that my heart rate during sleep increased from about 53-55 bpm to 60 or so - a clear sign or overtraining. Will need to rest a few days and focus on recovering.

Squat focus day 11:

Low bar squat:

20x8
60x5
80x5
100x3
110x1
100x3

Bench press:

20x5x2
40x5
60x5
60x5
60x5

A bunch of snatches, RDLs and leg curls.

Calf raises at the Smith machine.

Bodyweight: 91.7 kg
Exhaustion level: 9.5/10

Comments:

Not recovered enough. Felt dizzy and exhausted in the gym, with pain in the plexus area.

Bench focus day 11:

Bench press:

20x5x2
40x5
65x5
65x5
65x4
65x4
65x4 old age 

High bar full squat:
20x5
20x5
60x5
80x5
80x5
80x3 (felt great, first time when the right quad feels alive)

Reverse hypers on regular hyper machine:

10, 10

Leg press with narrow stance:

50x20, 50x20

Leg press calf raises:

50x20, 50x20

Bodyweight: 91.7 kg
Exhaustion level: 8/10

Comments:

Amazing workout -  in the bench press and amazing quad activation during the high bar squats and leg presses. I also did reverse hyper for the first time on the regular hyper machine. The leg press calf raises were bombs, too.

This while going lower in bodyweight.

Picture with the highest point of my jump:

Went in the park, played some 3-on-3 at the small rim (2.90 or 9.6) and after that threw down three dunks on it on three attempts. Pretty good.

Squat focus day 9:

High bar full squat:

20x5x2
60x5
90x5
90x5
90x5

Bench press:

20x5x2
60x5
60x5
60x5

Some pulls to chest and back of head

Bodyweight: 92.3 kg
Exhaustion level: 7/10

Comments:

Great squatting, felt very leg dominated. Also felt the right quad engaged in the movement. But I feel kind of weak right now after coming back home, like I overtrained myself. Found a guy that played hockey, just 22 years old, and spoke about a bunch of stuff.

There is something wrong with me health-wise, every time I do certain movements I feel like there's a "tickling" in my body, in my chest, in my neck, like something is wrong "inside".

Squat focus day 8:

High bar full squat:

20x5x2
60x5
85x5
85x5
85x5
85x5
85x5 (felt great)

Bench press:

20x5x2
40x5
60x5
60x5
60x5

Romanian Deadlifts superset with leg curls:

60x8+64x8
85x8+88x8
85x8+88x8

Landmind push press:

40x8 each arm

Bodyweight: 93.5 kg
Exhaustion level: 8/10

Comments:

One of the best old age workouts. Squats felt great. Bench was pretty good, too.

Congratulations 👏🎇🔥