Adarq.org

27-04-17

Soreness: Quads, glutes, hams, pecs

Deadlift
70 x 5
90 x 3
95 x 5
107.5 x 3
120 x 5
112.5 x 3
107.5 x 3
100 x 3
95 x 3
87.5 x 3
82.5 x 15

Front Squat
Bar x 5
40 x 5
60 x 3, 5, 7, 4, 6, 8
Was meant to be at 57.5 but went for 60 b/c it's easier to load. The last set was rough but made it all.

Chins
BW x 6, 6, 5

Wide-grip pronated lat pulldown
45 x 10, 10, 9

Neutral grip pulldown [slower and more focused on contraction]
39 x 10, 10

Neutral Grip Seated Row
45 x 10
32 x 15, 13, 13

Notes

Not much to say. Good workout.

Edit: changed the loading % on front squats in general since the programme is written on the assumption of low-bar squats and I've been doing high-bar.

Quote from: Joe on April 25, 2017, 08:01:33 am

Maybe I should do some light back squats on the other leg day just to keep form practice to more than 1/week?

depends. if improving squat is high-ish on the list of goals, or if you feel like form is inadequate on the ramp-up and heavy sets, then yes. if you're just concerned about size or general strength and if you feel ramp-up form is adequate if less than perfect, then don't sweat it.

also do them twice a week if you, you know, enjoy them. EDIT don't listen to me on that point because i love squatting and have been known to let it get in the way of other goals. eyes on the prize.

Yeah, this is all sensible. I really like the programme as it is, I just also really enjoy the feeling of locked in squats. I think I'll maybe add some light paused squats after my front squats on that day, if I feel like I have the energy.

21-04-17

SS1A: DB Flat Bench
20lbs x 10
40lbs x 10
50lbs x 10, 10, 8, 8

SS1B: Lat pulldowns
6 x 10
10 x 10, 10, 10, 10, 10

SS2A: DB OHP
30 x 10, 10, 10, 10

SS2B: DB Row
50 x 10, 10, 10, 10

Notes

Just a quick session to get volume in. I'll do the squat/deficit DL session on first day back in the UK on Monday and continue from there.

19-04-17

Morning BW: 78.5

Not been bothered with tracking eating since I've gained a rough sense of how much I need to eat. If things start to go off track I'll start that up again.

Busy day yesterday so the workout was moved to today.

SS1A: Bench
30 x 10
40 x 6
52.5 x 5
60 x 3
67.5 x 4 [+5kg, -2 reps]
62.5 x 3
60 x 3 [was meant to be five but I misread, nbd]
55 x 5
52.5 x 5
50 x 3
45 x 15

SS1B: Neutral grip seated cable rows
32 x 8
39 x 8
32 x 10, 10, 10, 8, 8, 8, 8

CGBP [move grip in a little bit, starting to find the sweet spot]
30 x 6
35 x 5
42.5 x 3, 5, 7, 4, 6, 8 [7 and 8 sets getting tough]

Seated DB OHP
16 x 8, 8, 8
14 x 10

SS2A: Machine rear delt flye
32 x 12
39 x 8
32 x 12, 10

SS2B: 1.5 Style lateral raise
5 x 8, 8, 5+3, 5+6 [after the + is just normal reps instead of 1.5 style. Went all to failure on the last set which is why it is higher, obvs]

SS3A: Machine Preacher Curl
27 x 10
23 x 11, 8
18 x 10
Fucking loved this exercise

SS3B: Overhead DB Extension
14 x 12, 12, 12, 12
For some reason I find it easier to go to failure on bicep things than triceps thing, or perhaps my triceps recover better. I think I get a little anxious about elbows with tricep exercises, perhaps.

SS4A: V-Bar cable pushdown
18 x 11, 11, 11, 11

SS4B: Alternating DB Curl
10 x 14, 12
then changed to Single Arm DB Curl
10 x 8, 7

Notes

Main work felt strong. Finally found a bicep exercise I really like in the machine preacher, so shall be keeping that in the mix. Am travelling for a quizbowl thing over the next few days, but I will be training with a buddy on Friday, so won't be totally out of whack.

16-04-17

Soreness: Intense glutes and abs/obliques, mild lats/mid back/erectors.

OHP
Bar x 8
30 x 5
37.5 x 5
42.5 x 5
47.5 x 3 [Felt pretty heavy, but +2.5kg and -1 rep is still solid]
45 x 3
42.5 x 3
40 x 5
37.5 x 5
35 x 5
32.5 x 10
Back off sets were pretty tough.

Incline Bench
27.5 x 6
35 x 5
42.5 x 3, 5, 7, 4, 6, 8
Decent chest pump, and then 7 and 8 sets were tough.

Reverse Grip DB Inline [thought I'd give this a go since I'd read it is a good way to focus on upper chest]
12 x 8
14 x 6
10 x 10, 10
Not sure I quite have the shoulder flexibility, esp on my left side, to do this full justice, so I'm not sure I'll return to it. Definitely hits the upper chest distinctly, though. Could see it working on a slightly flatter incline.

Dips
BW x 10, 8, 7, 6, 5
Nice! Double digit reps. It's really bothersome that the only dip station is a captains chair, because people spend eleven million years doing lazy abs exercises.

DB Lateral Raise superset w/ Machine rear delt flyes

DB Lateral Raise
5kg x 16, 15, 14, 13
Woof that pump
w/
Machine Rear Delt Flye
32 x 12, 12, 10
25 x 14
I really liked this, much easier to focus on the rear delts than with the dumbbells, and easier to load the stretched portion of the rep.

1.5 rep style laterals superset w/ cable facepulls

1.5xLateral Raises
4 x 7, 7, 6, 6
Lower rep count fine with me since the TUT is way higher
w/
Facepulls
7.9 x 16
10.2 x 12, 12, 12
Form on these is really clicking

Single Arm DB Hammer Curl [i.e. do all the reps on the left, then match reps with the right]
12 x 8, 7
9 x 11, 10

Alternating DB Hammer Curl
8 x 20

Notes

Another good workout. Would have loved 4 on the OHP, but it was not to be. Got all the work in. Moving my arms around is odd when whole of shoulder is fatigued.

15-04-17

Morning BW - 77.9kg

Soreness - Lats and triceps still

Squat
Bar x a bunch
40 x 5
60 x 5
75 x 5
85 x 3
95 x 4
90 x 3
85 x 3
80 x 3
75 x 5
70 x 5
65 x 10
Top set was rough. Not used to weights feeling that heavy on my back on squats yet, so it's good to get some practice there. Form felt delightful on all the back off sets, though, which is good!

Deficit DL
70 x 5
82.5 x 3, 5, 7, 4, 6, 8
Grip and upper back more taxed than anything else here, perhaps unsurprisingly. Managed it all DOH, though.

Reverse Lunge
BW x 8
+20 x 8
+32 x 8, 8, 8

Leg Press
50 x 15
80 x 12
100 x 12, 12, 12

Leg Curl
32 x 12, 12, 12
27 x 14

Calf Press
79 x 10
86 x 6
93 x 7
100 x 6, 6

Decline Bench Halo [a la Alsruhe: https://www.youtube.com/watch?v=2M9mZXHPo8I&t=2m15s]
BW x 8 [left->right->back is a rep]
+7 x 5
+5 x 6, 5
Found these a touch awkward

Decline Bench Russian Twists
+5 x 8, 8, 8

Hollow Body Holds
BW x 13s, 13s, 13s, 11s

Notes

Lower back feeling better. Only noticed it after that 65x10 squat set and when I was lax about bracing on leg press. Good workout. Will cycle back the volume and drop leg presses next week, I reckon.

13-04-17

Morning BW: 76.4kg (this, uh, is the wrong direction)

Soreness: pretty much none

Pain: that lower back thing is still mildly present

Mentality: good! got antsy so did tomorrow's workout today. Should still take tomorrow off to let this lower back thing sort itself.

Jogged to gym ~1 mile [felt good! i susperset a lot and usually rest only about 1 min, very rarely 2 mins, so I'm hitting conditioning at a reasonable clip just with lifting I think (just checked, I did 52 sets in 70 minutes today)]

Bench
Bar x 15
35 x 5
45 x 8
52.5 x 6
60 x 4, 4, 4
55 x 5
52.5 x 6
50 x 7
45 x 11 [This whole section was all pretty tough, not too far from failure the whole way through. Previously these volume workouts were pretty trivial except for the rep out sets, obviously. This is good, here is were progress is made!]

Chins supersetted w/ OHP

Chins
BW x 4
+10 x 3, 3, 3
+5 x 3, 4, 3, 4, 4 [very happy with this!]

superset w/

OHP
25 x 8
30 x 5
35 x 3, 5, 7, 4, 6, 8 [expected this to be much tougher after the bench, but it was actually rather smooth]

Pendlay Row
45 x 10, 10, 8, 8, 8, 8

DB Incline Bench
18 x 10, 10, 8, 8

Superset of DB curl w/ PJR Pullover

DB Curl
12 x 10, 8
10 x 10, 9, 9 [man, I kind of hate bicep pumps, what's wrong with me]

then

PJR Pullover
18 x 12, 12, 12, 12, 10

DB Suitcase Hold [figured I could get some grip and core work in today since I'm resting tomorrow]
28 x 15s
32 x 15s, 15s, 13s

Notes

After being slightly rattled by the toughness of the bench workout, which on reflection is unsurprising since the weights are getting relatively high for me. I also couldn't be bothered to track eating today.

12-04-17

Morning BW: 76.8kg (randomly low)

Soreness: Mid back

Pain: Mild pain in lower right back. I am certain this is because I deadlifted *after* having done ab work the other day, which was very stupid on reflection.

Diet

Kcal - 3011
Carbs - 249g
Protein - 166g
Fat - 121g