Adarq.org

^Thanks andrew!
Been a rough work & life week again, lets see if i can bounce back strong.

4 February 2019

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

BENCH PRESS:
10@55kg ( +2,5 kg )
10@55kg ( +2,5 kg )
9@55kg ( +2,5 kg ) , ( -1 rep )
8@55kg ( +2,5 kg ) , ( -2 reps )
-Very strong despite missing a few reps, it was 2nd time in a row adding weight.

INCLINE BENCH DB FLY:
12@14kg per hand
12@14kg per hand
12@14kg per hand
-Strong, wide, solid. 16s seem too heavy in my mind though, might do 1 more time 14s

SEATED DB CURL:
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg
-Stronger this time. Probably upping to 16s next time.

SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-2nd time at this weight, getting the reps but barely, can't up.

SEATED CRUNCHES MACHINE:
20@95lbs ( +15 lbs )
20@95lbs ( +15 lbs )
20@95lbs ( +15 lbs )
-Third time in a row adding 15lbs. Now it got really hard, can't up.

SEATED BACK EXTENSION MACHINE:
20@110lbs ( +15 lbs )
20@110lbs ( +15 lbs )
20@110lbs ( +15 lbs )
-Got a little difficult finally but just a little, will up again next time.

31 January 2019

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

SQUAT:
10@55kg ( +2,5 kg )
10@55kg ( +2,5 kg )
10@55kg ( +2,5 kg )
10@55kg ( +2,5 kg )

DB LUNGE:
8 each leg @ 14kg each hand ( +2 kg per hand )
8 each leg @ 14kg each hand ( +2 kg per hand )
8 each leg @ 14kg each hand ( +2 kg per hand )

SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )

SEATED LATERAL RAISE MACHINE:
12@22,5kg ( +2,5kg )
12@22,5kg ( +2,5kg )
12@22,5kg ( +2,5kg )

STANDING CABLE TORSO TWISTS:
18 each side @ 35lbs ( +3 reps per side )
18 each side @ 35lbs ( +3 reps per side )
15 each side @ 35lbs

Very strong everywhere. Getting 'aware' that my back is strong now. Feeling more and more confident day by day to let power flow through it, not sure i am describing it right, hope you get it.
Still, gonna stick with the plan, although the temptation to try more intense thing is growing huge. Doing this thing  im doing 3 more weeks, then i go skiing, then i re-eavaluate.

28 January 2019

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

DEAD HANG PULLUPS:
9@BW ( +1 rep )
8@BW
7@BW
7@BW
-Felt strong but sore abs and biceps sabotaged me.

SEATED CHEST SUPPORTED ROWS:
12@40kg ( +5 kg )
12@40kg ( +5 kg )
12@40kg ( +5 kg )
-It is getting difficult. Still very solid, will up again next week.

DIPS:
9@BW
9@BW ( +1 rep )
9@BW ( +1 rep )
8@BW
-Could have done 10 at first set.

TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
12@90lbs ( +1 rep )
-Got all reps but can't up yet.

SLANT BENCH LEG RAISE:
20@BW
20@BW ( +2 reps )
18@BW ( +3 reps )

45 DEGREES BACK EXTENSION:
18@BW ( +3 reps )
15@BW
15@BW

Progress train continues.

24 January 2019

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

SQUAT:
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
-Back to oly shoes. So much more solid!

DB LUNGE:
8 each leg @ 12kg each hand
8 each leg @ 12kg each hand
8 each leg @ 12kg each hand
-Should have upped.

SEATED NEUTRAL GRIP DB OHP:
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
-Wow, big progress here. Deeper, easier, soooo much stronger.

SEATED LATERAL RAISE MACHINE:
12@20kg
12@20kg
12@20kg ( +2 reps )

STANDING CABLE TORSO TWISTS:
15 each side @ 35lbs
15 each side @ 35lbs
15 each side @ 35lbs
-Still working on form at those. I think this time i got them better, felt i was isolating core and hands didn't help much.

Very true. milestones keep motivation up like nothing else. In the past I used the ski trip i always do end of February for a squat benchmark and the end of 'training season' before summer holiday for RVJ benchmark. Adding races to this helps, my 'big' races are 2 per year for now, October and April. So i have my major milestones at February, April, July, October. Almost quarterly, works good!

18 January 2019

Bodyweight@session : ~84kg
Soreness : abs & legs
Injuries/aches : none

BENCH PRESS:
10@50kg
10@50kg
10@50kg ( +1 rep )
10@50kg ( +1 rep )

INCLINE BENCH DB FLY:
12@12kg per hand
12@12kg per hand
12@12kg per hand

SEATED DB CURL:
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg ( +2 reps )
10 each hand @ 14kg ( +2 reps )

SEATED EZ BAR PREACHER CURL:
12@22,5kg
12@22,5kg ( +2 reps )
12@22,5kg ( +2 reps )

SEATED CRUNCHES MACHINE:
20@65lbs ( +15 lbs )
20@65lbs ( +15 lbs )
20@65lbs ( +15 lbs )

SEATED BACK EXTENSION MACHINE:
20@80lbs ( +15 lbs )
20@80lbs ( +15 lbs )
20@80lbs ( +15 lbs )

Good progress everywhere!

^^^ Yeah, my old-school version was something about that 1% forcing the 'right mechanics' or a similar crap. I understand the wind resistance but i am not reaching those speeds on treadmill any time soon and i prefer the normal straight running mechanics even if i go faster than i would out there, so bye bye 1%.

---

16 January 2019

Bodyweight@session : ~84kg
Soreness : very sore legs. mostly VMOs and abductors, then quads and glutes. Also lats and abs
Injuries/aches : none

SQUAT:
10@50kg ( +30 kg )
10@50kg ( +20 kg )
10@50kg ( +10 kg )
10@50kg
-Very nice. No back stress at all again. Keeping it ultra tight though.

DB LUNGE:
8 each leg @ 12kg each hand ( +2 kg per hand )
8 each leg @ 12kg each hand ( +2 kg per hand )
8 each leg @ 12kg each hand ( +2 kg per hand )
-Nice.

SEATED NEUTRAL GRIP DB OHP:
10@14kg each hand ( +2 kg per hand )
10@14kg each hand ( +2 kg per hand )
10@14kg each hand ( +2 kg per hand )
10@14kg each hand ( +2 kg per hand )
-Still kinda easy

SEATED LATERAL RAISE MACHINE:
12@20kg ( +10 kg )
12@20kg ( +5 kg )
10@20kg

STANDING CABLE TORSO TWISTS:
15 each side @ 35lbs ( + 3 reps per side )
15 each side @ 35lbs ( + 3 reps per side )
15 each side @ 35lbs ( + 3 reps per side )

Generally i feel that subconsciously i keep my back very tight, to protect it. That causes all other muscles to work more. I am not sure if that is good or bad though.
I have this pain on my left glute now, feels like a light strain. It started sometime previous week, went away, now that i run and redid lunges it aggravated. I am having some thoughts/fears that it may the be the spinal disc again, maybe it is herniating to the left side messing with some nerves. But i have no back pain at all, it has to be muscular. What i am saying is that the spine thing, even as a background or a subliminal thought is affecting my current training. Hope it doesn't screw it.

Bonus, squat form/depth pic. Happy with back posture/tightness. Happy with depth. Forward lean could be less but you know my body metrics, long legs with short torso don't help. Not happy with heels off the ground. I am replacing sneakers with o-lift shoes next time, that will help fix the not-happy points.

14 January 2019

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

DEAD HANG PULLUPS:
8@BW ( +1 rep )
7@BW( +1 rep )
6@BW
6@BW
-Stronger. Still rusty, grip can't handle that volume yet either.

SEATED CHEST SUPPORTED ROWS:
12@30kg ( +5 kg )
12@30kg ( +5 kg )
12@30kg ( +5 kg )
-Strong

DIPS:
8@BW
7@BW
7@BW
7@BW
-Decided to dump skull crushers, introduce dips as 'primary' triceps exercise (4x10) and turn rope pushdown to 'assistance' (3x12)

TRICEPS ROPE PUSHDOWN:
12@90lbs ( +10 lbs ) ,  ( +2 reps )
10@90lbs  ( +10 lbs )
9@90lbs ( +10 lbs ) ,  ( -1 rep )
-Upping weight AND reps didn't work, should have known.

SLANT BENCH LEG RAISE:
18@BW ( +2 reps )
15@BW
15@BW
-Some progress. Legs were somewhat straighter too ( but far from straight ).

45 DEGREES BACK EXTENSION:
15@BW  ( +3 reps )
14@BW  ( +2 reps )
14@BW  ( +2 reps )
-Very nice. Feeling the stress but not on my spine, on my back muscles, that is what i want.