Adarq.org

Progress tracker since starting nSuns. Formula for calculating max (est) is weight*(1+(reps/30)) which is basically the Wendler formula.



Squat and deadlift flying up.

12-05-17

Bench
Bar x 10
40 x 6
50 x 5
60 x 5
65 x 3
72.5 x 5 [=weight, +2 reps (I increased the training max but the way the %s work out means top set stayed the same]
70 x 3
65 x 5
62.5 x 3
60 x 5
55 x 3
50 x 13

CGBP
40 x 5
47.5 x 3, 5, 7, 4, 6, 8 [pretty close on the 7 and 8 sets]

DB OHP
16 x 10
20 x 6, 5
18 x 7
16 x 8

SS1A: Machine Rear Delt Flye
45 x 15, 14, 11, 10
39 x 12

SS1B: 1.5 Style Lateral Raise
6 x 6, 6, 6, 6, 6

SS2A: Machine Preacher Curl
27 x 10, 10, 10, 10 [really focused on the eccentric]

SS2B: Overhead DB Extension
20 x 12, 12, 12, 12, 12

Machine Flye
39 x 12
52 x 10
45 x 10
32 x 12
All of these sets were pretty similar in difficulty, just sort of getting a feel for the machine/isolating chest/funsies.

Incline DB Curl
7 x 14, 10
6 x 10
oh my the pump

Pallof Press
10.2 x 8, 8, 8, 8, 8
done with a pause, then holding til failure on the last set of the last rep. thanks for reminding me of these, lbss!

Notes

Very much ready for two days off, though this was another strong week of workouts.

10-05-17

Soreness: Hamstrings and glutes

Chins
BW x 5, 4 [just to warm up a bit before OHP]

OHP
Bar x 8
30 x 5
35 x 5
40 x 3
45 x 7 [+3 reps from the last time I did this weight a month ago]
42.5 x 3
40 x 3
37.5 x 5
35 x 5
32.5 x 5
30 x 12

Incline Bench
30 x 6
40 x 5
47.5 x 3, 5, 7, 4, 6, 8

Dips
BW x 10, 9, 8, 7, 7

SS1A: Facepulls [different cable set so weights are different]
23 x 12, 12
18 x 16, 16, 14, 14

SS1B: Lateral Raise
8 x 10, 10
7 x 10, 9, 9, 9

Hammer Curls
12 x 12, 11, 10
10 x 14, 13

Machine Preacher Curl
18 x 14, 12, 11

Notes
Slight painful shoulder click if I did the facepulls in a certain way, but everything else was good.

Edit: despite the programme calling for going up by 5kg when you hit >6 reps on the top set I'm gonna keep at 2.5kg on OHP since it is so stall prone.

08-05-17

Bench
Bar x 10
40 x 6
50 x 8
57.5 x 6
65 x 4, 4, 4
62.5 x 5
60 x 6
55 x 7
50 x 13

SS1A: Chins
BW x 5
+5 x 4
+10 x 4
+15 x 2, 2, 2
+10 x 3
+5 x 4, 4
Nice, nice

SS1B: OHP
Bar x 8
25 x 6
27.5 x 5
32.5 x 3, 5, 7, 4, 6, 8
Despite being fairly easy I actually was able to feel it a lot more as a delt movement than previously, so I'm liking this reset already.

DB Incline Bench
20s x 10, 10, 9, 9

Pendlay Row
52.5 x 8, 8, 8, 8, 8

SS2A: Alternating DB Curl
14 x 9, 8, 8, 8
12 x 12

SS2B: V-Bar Cable Pushdown
23 x 11, 11, 11, 11

Notes

Two days off is wonderful, though they were busy and stressful days without a huge amount of sleep. Lower back feeling totally fine, which is great. If it were still a bit borked I would definitely have felt it doing pendlay rows, but we shall see how squats and DLs go tomorrow.

05-05-17

Soreness: nothing in particular
Pain: minor occasional twinge in lower right back, gonna stretch/foam roll and see how two days off treats me

Bench
Bar x 10
40 x 6
57.5 x 6
65 x 3
72.5 x 3
67.5 x 3
65 x 5
60 x 3
57.5 x 5
52.5 x 3
50 x 11

CGBP
45 x 3, 5, 7, 4, 6, 8

Seated DB OHP
18s x 9, 8, 8
16s x 10

SS1A: 1.5 Style Lateral Raise
5s x 12, 9, 9, 8

SS1B: Machine Rear Delt Flye
45 x 13, 12, 10
39 x 14

SS2A: Machine Preacher Curls
23 x 14
27 x 10, 9, 9
23 x 12

SS2B: Overhead DB Extension
18 x 12, 12, 12, 12, 12

Notes
Solid workout. Peeved about this lower back thing :/ Annoyed if it's form induced as I've been pretty careful about checking/filming heavy sets of DL and squats. Maybe just cumulative fatigue.

04-05-17

Soreness: hamstrings still sore, nothing else in particular

Deadlift
50 x 5
70 x 5
85 x 3
97.5 x 5
110 x 3
122.5 x 5 [+2.5kg = reps]
117.5 x 3
110 x 3
105 x 3
97.5 x 3
90 x 3
85 x 14

Front Squat
40 x 5
50 x 3
62.5 x 3, 5, 7, 4, 6, 8 [this was brutal]

Chins
BW x 6, 6, 6, 4

Narrow+neutral grip lat pulldows
45 x 8
39 x 10, 10, 10, 10
Really liked these, lots of extra ROM pulling to lower down chest than is possible with other bars, also felt a bit more bicep, though that's perhaps just them being a bit sore from yesterday

Neutral+medium grip seated cable rows
45 x 8
39 x 10
32 x 14, 14, 14
Tried to focus on pulling with traps as well as lats

Bentover DB Shrugs [like this: https://www.youtube.com/watch?v=S3NIBLmlKaU&feature=youtu.be]
16s x 10, 10, 10, 10
Done to just focus on feeling traps and for a bit of fun, quite liked it as a way to feel them working.

Notes

degree-determining exams are in 3 weeks and stress is building

Echoing what everyone above has said, I'm so sorry for your loss. Your mom sounds like an amazing woman.

I also wanted to echo what lbss says about the community you've produced here. There's a reason this is the place I wanted to return to and log at after so many years out, and it's all thanks to you, man.