Adarq.org

7 June 2018

Bodyweight@session : 87,5kg, season high
Soreness : glutes more today, chest & lats still but barely
Injuries/aches : none

RDL ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@95kg ( +5 kg )
8@105kg ( +5 kg )
-Very strong, awesome form & control, love it.

DB LUNGES ( tempo 1:1:3 ):
-Skipped again, glutes are fried.

UPRIGHT BB ROW ( tempo 1:1:4 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Much much better control. Missed the tempo only at last 2 reps of last set, previous time i was losing it in all sets around rep 7.

DUMBELL LATERAL RAISES: ( new exercise )
12@10kg each hand ( +2 kg each hand )
12@10kg each hand ( +2 kg each hand )
12@10kg each hand ( +2 kg each hand )
-Very hard. Kept form solid but could barely do that.

BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
8@32,5kg ( +2,5 kg ) , ( -2 reps )
-Very strong, expected to lose more reps from upping weight.

TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-I don't feel i can up here, so i focus on making form and control even more strict.

Very strong day.

6 June 2018

Bodyweight@session : ?
Soreness :  glutes, quads, lats, chest, all minor
Injuries/aches : none

-RUN 2.5km ( ~6'20''/km pace )
-Walk 500m
C1a: Sprint 300m @ 80-90%
C1b: Walk 200m
C1 info: 4 rounds
-RUN 2km ( ~7'/km pace )

Decided to shorten my interval distance to 300m and walking recovery to 200m ( instead of 500-500 ) . Seems like a good choice, this is more sprint for me, i can go 100% on the entire duration, 500m was above my abilities. Might bring 500s back when i master the 300s.
6'20'' pace was very easy at warmup distance. Also last 2 km were a little faster than 7'/km and totally relaxed despite being right after the intervals and 5 km total in my back already, which is awesome!
Looks like everything is improving. Good shit.

TOTAL : 7km in 48'13''

3 June 2018

Bodyweight@session : ???
Soreness : glutes, quads, traps, lats
Injuries/aches : none

RUN 6km @ 42m 37s

Intention was a recovery/blood flow session, so went super slow and relaxed. Goal was 7m/km which i nailed, although GPS went off so i had no readings, i can now AREG pace well.
Run was super easy, actually fun. Didn't feel tired at any point and had to actively try not to pick up the pace. Could go like this for much more distance, but haven't run for a while so kept it light.

31 May 2018

Bodyweight@session : ???
Soreness : traps, arms, hamstrings, chest, lats
Injuries/aches : none

1½ hours full court basketball.
Fitness still good. Felt a tiny bit worse, maybe because i didn't run last week, or maybe it was just the heat or the sore muscles or a bad day.
It is so fun to be able to play uptempo throughout the whole game. Salivating at the prospect of getting much much better ( which is easy, i am still unfit ).
Must go get it!

29 May 2018

Bodyweight@session : ~86.75kg
Soreness : none
Injuries/aches : none

Back to volume+slow eccentrics. Decided to up the eccentric to 4 everywhere and see what happens:

ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
5@80kg ( -3 reps )
-Surprisingly strong, expected to lose reps @70.

BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@60kg
5@65kg ( -3 reps )
-Same comment with squats, expected to lose a few reps @60 but was unexpected strong.

WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@130lbs
10@140lbs
10@150lbs
6@160lbs ( +10 lbs ) , ( -4 reps )
-Very strong!

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:4 ):
12@BW+80kg ( -5 kg )
12@BW+80kg ( -5 kg )
12@BW+80kg ( -5 kg )
-Used lower weight by mistake.

So i can handle the lower weights pretty well with the increased eccentric tempo but not the money sets. Not sure if i will stick with it as it is or do a mixture, like slow tempo buildup, normal tempo max set, that looks like it would be very interesting.

24 May 2018

Bodyweight@session : ???
Soreness : traps, arms, minor
Injuries/aches : none

1½ hours full court basketball.
Incredible fitness improvement! Couldn't believe it, totally different feeling. Better breaths, faster recovery, everything better.
Not so unexpected: I haven't played for 3 weeks, while in between i went running 5 times ( 29km ).
Still that's just scratching the surface of running. Can't wait to dig deeper, already planning to include shorter interval sprints and longer relaxed runs.
Fitness FTW! 

22 May 2018

Bodyweight@session : ~87.25kg ( season high )
Soreness : none
Injuries/aches : none

FULL SQUAT:
10@20kg
6@40kg
3@60kg
3@80kg
3@90kg
2@100kg
1@110kg
-No PR ( 120kg ) but i havent lifted 110kg since late 2015 so that's good.


BENCH PRESS ( tempo 1:1:3 ):
10@20kg
6@40kg
3@50kg
3@60kg
3@70kg
2@80kg , lifetime  , previous was 1@80
1@85kg , lifetime   
-Awesomeeeeeeeee!

WIDE GRIP LAT PULL-DOWN:
10@120lbs
6@140lbs
3@160lbs
3@180lbs
3@200lbs
2@220lbs , it think that this is also 

Wanted to break the volume/tempo scheme for a week, so arriving at gym I decided to (kinda) max out and milk some gains.
Wasn't even a true max day, wasn't hyped, wasn't caffed up, breaks before top sets were normal ( 2-3 minutes ).
Extremely happy with bench, even if its a useless lift. 80kg was always the impossible barrier, 1 rep in my whole life, and now i went beyond! Great!!!

^^^ Good stuff. Agree/relate to all you said. Key point would be that run life gets you more lean/fit than dunk life. That's why i started. Strength training has you lifting heavy, lifting heavy has you eating big and being unrecovered for some time and im trapped to that circle, maybe its a bit false mindset too from my side but im trapped. Interval sprints/fast runs look like the bridge to those two worlds.
About the struggle, i feel it, going 30 seconds slower than race pace is cool and easy. But then its not really training/improving. Part of this running thing is always pushing the limits. Not only to get faster, but to train pushing the limits per se, enduring the struggle, like pain tolerance training in fight sports. This is the one I cant relate to, i hate it. Only thing that keeps me are the tracker notifications every km confirming im on PR pace. Oh and that if i get faster, the struggle will be shorter. Oh well, we'll see.
Fun days coming

---

19 May 2018
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@60kg
8@80kg
8@90kg
8@100kg
8@110kg
-Very solid. Concentric is now extremely fast even at top sets.

DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-Very solid here too.

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@120lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs
-Very strong.

DB SHRUGS ( tempo 1:1:3 ):
12@26kg each hand
12@26kg each hand
12@26kg each hand
-Ready to up.

Very nice workout, really enjoyed it.