Adarq.org

Plyo workout 1 (first in 8 years)

400 m jog
------------------
Dynamic warm up

Toe-to-heel walks
Heels to butt
Knees to chest
2x30m run
------------------
45 cm box depth jumps: 3x5
45 cm box backwards depth jump with rebound on box: 4x12
Donkey ankle jumps on grass: 1x12
Slalom jumps: 2x30m

Felt great, with the usual mention: pain/hard to describe feeling probably originating from the spine in the neck, chest and upper right back.

Deadlift/hip thrust focus day 13:

Deadlift:

20x5
60x5
80x5
100x3
120x3
140x1 old age
100x5

Hip thrust:

60x5
100x5
120x5
140x4
110x10
100x10

Seated rows:

48x10
80x8
72x8
64x8

Ab machine crunches:

64x10
80x10
80x10

Bodyweight: 91.9 kg
Sleep rating: 5/5
Exhaustion level: 9/10
Workout duration: unknown (watch battery ran out)

Comments: Old age in the deadlift with 140 kg. Hip thrusts were tiring.

Squat focus day 27:

Low bar squat:

20x5
20x5
60x6
80x6
100x3
120x1 (was explosive)
130x1 old age , heaviest squat in 8 years or so
105x5
105x5
105x5

Bench press:

20x5
40x5
55x10
55x7 (+1 rep vs last workout)
30x12

Leg extensions with pause at the top:

40x20
40x15

Bodyweight: 91.3 kg (-0.4 kg)
Sleep length&rating: 6h35m, 3/5
Exhaustion level: 9/10
Time of day/spent at gym: 21:20-22:16 / 56 min

Comments:

Had a bad night sleep so I laid in bed for one hour, one hour before going to the gym. Workout turned out to be the best leg workout since I restarted training.

For one, the squats were explosive. Since I felt pretty good, I tried a 120x1 which was explosive. So I said "let me try a 130" and it was difficult but also explosive. 140 kg would be extremely difficult but not impossible. In fact, I was surprised at how light the 130 felt, but the squat form wasn't great, leg strength being a limiting factor.

Bench was sucky as usual, although I did get one additional rep.

Going to the gym at night apparently works better for me as I feel more "awake" vs going at 14-15 o'clock.

Deadlift/hip thrust focus day 12:

Deadlift:

20x5
60x5
80x5
100x5
120x5

Hip thrust:

60x5
80x5
100x5
120x5
140x4
100x10
100x10

V-grip pulls to chest:

48x10
80x8
72x10
64x10

Ab machine crunches:

64x10
90x2++88x2++80x3++72x3++64x3 (or something)

Bodyweight: 92.2 kg
Sleep rating: 4/5
Exhaustion level: 9/10
Workout duration: 53 min

Comments: A pretty good workout. Decided to also do deadlifts and start with them, so my hamstrings are a little tired when I do hip thrusts, so the glutes are used more.

Squat focus day 26:

Low bar squat:

20x5
60x6
80x6
105x6
105x4
105x4

Bench press:

20x5
40x5
55x10
55x6
25x15

Leg extensions:

40x20
32x20

Bodyweight: 91.7 kg
Sleep length&rating: 7h, 4/5
Exhaustion level: 8/10

Comments:

Went to the gym later in the day, when it was colder outside. Temperature is 40 degrees, here. Squat was fine, will use 105 kg next time again. Bench was bad, simply because I can't find the right grip position to express my strength. Leg extensions were leg killers, legs shaky after them.

Bench focus day 25:

Bench press:

20x5
20x5
40x5
65x5 (was 5 RM)
65x4 (almost 4RM)
65x4 (was 4RM, grinding last rep)
25x20

Narrow stance high bar full squat:

20x5
20x5
60x5
80x10
80x8 (systemically fatigued)

Bench press machine:

80x10

Landmine one-leg deadlift:

bar+30kgx8

One-leg leg extensions:

L = 48x10
R = 40x5 (right knee pain)

Bodyweight: 91.1 kg
Sleep rating: 4/5
Exhaustion level: 10/10
Workout duration: 44 min

Comments:

Bench was so-so. But that last 20 rep sets almost made me pass out and get really dizzy, even with 25 kg. Same happened during the first and second set of squats: terrible scalp pain and numbness, and dizziness and exhaustion.

Glute/landmine focus day 11:

Hip thrust:

60x5
90x10
90x10
90x10
90x10

Cable kickbacks (each leg):

25x15
25x15

Leg extensions + Leg curls (each leg)

40x15 + 40x15

Bodyweight: 91 kg
Sleep rating: 2/5
Exhaustion level: 9/10
Workout duration: 47 min

Comments: Bad neck and upperback pain and tightness. Also, bad sleep because of not taking my chronic pain pill. Therefore, a workout in an exhausted state. Still, pretty good considering the conditions.

Squat focus day 24:

Bench press:

20x8
40x5
55x10 (very difficult)
55x7 (very difficult)
55x5 (very difficult)
40x8

High bar squat:

20x8
60x6
80x6
100x4 (very difficult)
95x4 (very difficult)
90x4 (difficult)

V-grip pulls to chest:

40x10
64x10
64x10

A bunch of leg curls and leg extensions

Bodyweight: 90.9 kg
Sleep length&rating: 7h5m;3/5
Exhaustion level: 9/10

Comments:

Squat rack was occupied so I did the bench press first. Felt super weak - all the sets were very difficult. As soon as I pass 5 reps, regardless of weight, things start getting very difficult.

I then did high bar squats but they didn't feel that good with a heavy weight - I did only 4 reps on all my 6-rep planned sets.