Adarq.org

06-09-17

Morning BW: 78.3kg [that's more like it]

Workout

Deadlift [reps after + means number of shrugs done after last deadlift rep]
70 x 5, 5
100 x 3
120 x 5
135 x 3
152.5 x 1 [+2.5kg, -1 rep]
145 x 3 + 3
135 x 3 + 3
127.5 x 3 + 5
120 x 3 + 6
112.5 x 3 + 9
105 x 10 + 10

Chins
BW x 10, 10, 7, 6, 6
[Biceps totally dead from yesterday made this tough]

Barbell Row
50 x 10, 10, 10
[Same as last time, but I think those shrugs made a huge difference]

Diverging Pulldown
50 x 11
35 x 16, 15

45* Back Extension
BW x 20
+20 x 10, 10
[Loaded with a barbell on the floor. I like this load angle a lot, felt great]

Decline Situps
BW x 8
[Just to check how they feel. This was already pretty tough, but my hip flexors are pretty blitzed from Monday's sprints still. Will include these regularly in future]

Treadmill - 4mph
8 mins @ 5%, 10 mins @ 4%, 7 mins @ 3%
Avg HR - 149 BPM
Max HR - 158 BPM

Notes

Fun workout. Fucking love back training, as I often say. I want the thickest back, including nice traps [sorry KF, haha].

The watch is nice. Also handy not having to use the treadmill to check HR, though I did that a couple of times to see if the one I used and the watch agreed -- they did. What I noticed, though, is that my HR drops ~2-4 when measuring it with hand holds vs when just walking with arms at my side. This makes sense, since not matter how hard you try not to load your arms to save your legs, you will be doing that a little bit. Noticing this meant realising my Avg HR for the treadmill stuff is probs ~3 BPM higher than what I've actually recorded. As such I lowered the incline, these walks should be pretty easy and done <155 I reckon, maybe even in the 130s? Thoughts? I guess I usually only treadmill walk for 20-30 mins so being in "zone 3" rather than "zone 2" is probably fine. Idk.

Avg HR during the lifting portion of workout was 119 BPM, with Max HR of 165.

Some jumping then tempo sprints tomorrow, maybe 4x3x150m (50m walk b/w reps, 100m walk between sets) at an easy pace.

So getting a bit frustrated w/ the lifting programme at the moment, so am going to make a shift. Had a skim through one of Wendler's 5/3/1 books and liked the look of one with the typically dumb name of "Full Body (1000% Awesome)". It's 3 days/week. All %s based of 85% of estimated 1RM.

A
Squat 5s Progression (week 1 - 5 reps @ 65,75,85%; week 2 - 5 reps @ 70,80,90%; week 3 - 5 reps @ 75,85,95%)
Bench 5x5 @ 80-85%
Assistance (1 exercise pushing, 1-2 exercises pulling [double volume to assistance pushing], 1 exercise each for legs and core work)

B
Deadlift 5s Progression (same as above)
OHP 5x5 @ 80-85%
Assistance (1 exercise pushing, 1-2 exercises pulling [double volume to assistance pushing], 1 exercise each for legs and core work)

C
Squat 5x5 @ 80-85%
Bench 5s Progression
Assistance (1 exercise pushing, 1-2 exercises pulling [double volume to assistance pushing], 1 exercise each for legs and core work)

This leaves space for 2-4/weekly track sessions, mixing up jumping, sprinting and tempo work.

Being me, I will probably work in a heavy chinup session somewhere. Will probably add bicep stuff to assistance.

I'll do tomorrow's back+deadlift session as planned, then probably shift over on Friday depending what recovery feels like.

Est maxes (85% TM):
Squat - 130kg (110kg)
Deadlift - 165kg (140kg)
Bench - 95kg (80kg)
OHP - 60kg (50kg)

So it should start pretty light, which is nice. Drop back the intensity to give me space to recover to the new stimulus from jumping/sprinting, but keep enough volume to not be losing muscle. Run this for two cycles, switch to a heavier programme (he's got a more intense 3xWeek full body programme he advises, so probably that) for a cycle. That's 9 weeks. By that time cut should be done and I'll have a good solid base in various modalities.

Edit: I stuck to the same programme since the 31st of March! That's over 5 full months. Lifetime 

My first nSuns workout did 50kg x 3 x 4 on bench and could barely manage sets of 5 on bodyweight chins. Progress is legit.

Quote from: Joe on September 04, 2017, 04:17:20 pm

04-09-17

Morning BW: N/A

Workout

Jog to track ~.85mi

Warmup sprints
1 x ~10m
1 x ~15m
1 x ~20m

Jumping
~10 SVJs and ~5 RVJs [LR plant] at hoop. Able to get about full wrist to the backboard with an RJV and to bottom of fingers on SJV

Sprints
4 x ~60m with walk back recovery [don't know my track markings well enough to measure this, but it was like 80 normal steps]

Jog home ~.85mi

Notes

Over-ate on this trip, but ate nice stuff so i feel fine about it. Rather, I ate more like I ate pre-cutting, which feels like so much food now, crumbs. Ate more moderately today, but had a heavy meal about 2 hours pre-track, so I could really feel that sitting my stomach while moving.

This felt really nice. Jumping and sprinting is fun. Will be fun to have progress here as I just get better at the movements and get lighter/leaner.

Should probably keep sprints maybe to 40m, not sure I've the endurance or max speed to make 60m necessary, the last bit already feels like it is being spent slowing down.

I think my hip adductors and flexors may be sore tomorrow.

awesome!

IMHO, just in case: don't go 100% max V on short sprints .. maybe toy with that once in a while after a few months of training, but for now just keep it in the <= 90% range. As you already mentioned to me, you're probably sore af already. Ease into it nice and slow. my 2 cents!

peace!

Makes sense! I was probably running 90-95%. I don't think I've got the technical capacity for a true full out sprint yet. I'll pull that perceived intensity on sprints back to 85-90, though!

Soreness not yet so bad. Gonna go lift soon.

Want to add some sprinting/jumping to my routine. Want to start feeling lighter on my feet. Obviously leanness is a big part of that, but, like, so is being good at movement.

Any suggestions on this front? I've retained way less of my sprinting/jump training knowledge than lifting knowledge. I guess just going to the track and making sure to do a bit of each on a 1-2xWeekly basis is all there is to it.

30-08-17

Morning BW: 77.8kg [errrrrr, wut]

Workout

Bench
Bar x 10
40 x 6
60 x 8
70 x 6
77.5 x 4, 4, 4
75 x 5
70 x 6
65 x 7
60 x 9

Chins
BW x 5 [this felt weirdly hard]
+20 x 5, 5, 4, 4, 4
BW x 8

OHP
40 x 8, 8, 7, 6

EZ Bar Reverse Curl (myo reps)
20 x 17+6+5+5+3+3

Reverse Pec Dec
40 x 25
54 x 15, 12

Neutral+Narrow Cable Row
47 x 12, 12, 10

Notes

Well there's a lot going on here.

I ended up walking an extra 5ish miles yesterday in the evening. Was aware that weight have been dropping a bit fast so tried to eat a lot, but, err, guess I still undershot it. Was over 2000kcal and 130g protein.

Legs hella sore/weak feeling today. Gonna take it easy cardio/walking-wise (hence no post-lifting cardiowalk).

Back felt under-recovered, too. I guess those 7 extra sets of chins on the last bench day, done the day after DLing, hit recovery hard when food is already light.

Got a weekend trip coming up, so no training Fri-Sun. Should still be decently active, what with touring and the like. That should be an opportunity to reset from this rapid drop, I reckon.

Quote from: Joe on August 28, 2017, 08:22:09 am

28-08-17

Morning BW: 78.5kg

Rest day today. [lol nvm]

Workout

Breathing ladder (i.e. only breath through nose, break between sets is time it takes to make equal number of nose breaths to the reps done]

Kettlebell swing @ 16kg for 1-20-1 - 39:30

Benchmark set. Will get better control of breathing + also need kinda stronger p-chain, or p-chain endurance, for this. 400 total reps.

so if you did one rep, you do one "big" breathe through your nose & exhale through nose, then go on to two reps, .. until 20, and back down?

sounds intense.

Yeah

1 rep
1 nose breaths
2 reps
2 nose breaths
etc.

I also only breathed through my nose during the swings themselves, so I aimed to not open my mouth for the whole duration of the workout. Was not so bad actually. I guess 16kg is pretty light for swings. Doing it w/ 24kg or trying it with snatches would be brutal as fuck.

I have no idea what this sort of training is really meant to do beyond practicing breath control, but it's a fun way to get some easy volume in.

No, or very mild, p-chain soreness today.

oooh i love this. was thinking about getting a KB the other day. there's one shop here that sells 'em for $5 a kilo.

do it! i think you'd fine kettlebells a lot of fun!

27-08-17

Morning BW: 78.7kg [woah, haha, i think a bit dehydrated, was outside for ages yesterday, though i put in a lot of effort to keeping up water wise]

Workout

SS1A Bench
Bar x 10
40 x 6
55 x 4
67.5 x 5
77.5 x 3
85 x 3 [blarg, wanted at least 4]
80 x 3
77.5 x 5
72.5 x 3
67.5 x 5
65 x 3
60 x 10

SS1B Chins [3 sets pullups, 2 sets NG, 2 sets semi-supinated]
BW x 5, 5, 5, 5, 5, 5, 5

CGBP
60 x 3, 5, 7, 4, 6, 6

Seated DB OHP
18 x 12, 10, 9

1.5 Style Lateral Raises
8 x 7, 7, 6+5

EZ Bar Curl [myo reps]
30 x 13+4+3+3+2

Treadmill - 1mi @ 4pm, 5% incline, 158 bpm [max 166]

Notes

Decent workout. I think HR was high on the walk because I'd had a coffee shortly before the workout. I caffeinate pretty rarely, so it probably had a big effect on that.

24-08-17

Morning BW: 80.1kg

Notes

Ate a lot on Wednesday, unsurprisingly heavy on Thursday. Ate lighter, but still more than my usual aim, on Wednesday.

25-08-17

Morning BW: 79.6kg [back roughly where we'd expect]

Workout

Wide grip pullups
BW x 10 [pretty easy, only mild grind on reps 9 and 10]

OHP
Bar x 8
35 x 5
45 x 5
50 x 3
57.5 x 3
55 x 5
50 x 4
47.5 x 5
45 x 5
42.5 x 5
40 x 6

Incline Bench Press [only place to do this at the gym has a fixed bench, and it's set to ~45*, when I'm usually used to ~30*, so I did this differently to figure out where I stand]
50 x 8, 8, 6, 5, 5 [done EMOM, so ~30s rest between each set]

Dips
BW x 13, 12, 10, 9 [kinda of wrecked from EMOM inclines, unsurprisingly]

Lateral Raise
10 x 15, 13, 10

Bayesian Cable Curl
6.25 x 15, 13, 10

Diverging Pulldown
50 x 12, 12, 10

Treadmill - 1mi @ 4pm, 5% incline, 148 bpm [page out of KF's book here]

Notes

Nice to be back in the gym. Gtting a little frustrated at stagnation, but just got to take the long term view here. Cutting will be down in 4-8 weeks depending on focus. Once I'm look I'll look better, feel better and gains will come more readily, both aesthetics and strength-wise. Patience, patience, patience.

Really liked the cardio walk. I like that you just set it and forget and just let your legs do the work. Don't have an HR monitor, so I just used the treadmill's hand holds for it every now and then, maybe 5 readings through the 15 minutes. My walking gait on the ground after finishing the treadmill walk felt amazing.

Been doing a lot of walking (with and without my dogs), so NEPA has been good despite relative lack of cardio recently.