Adarq.org

16 December 2017

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

PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@55kg
1@60kg , ties 1RM 
-Again barely failed 2nd rep @60.

HALF SQUAT:
10@60kg
5@80kg
5@90kg
5@100kg
5@110kg
5@120kg
-Stong and solid and all , but:
The concept here is to get those more and more solid staying at the same load, but i am not sure its working. Have vids of 3 weeks, will do yet another and upload during Xmas.

DIPS:
16@BW ( +2 reps ) , 
10@BW+5kg , ties
7@BW+10kg ( -1 rep )
7@BW+15kg ( +2 reps ) , 
15@BW
-Incredibly strong. 7@15 is nuts. 16@BW too. I guess im good at dips for some reason ( naturally strong tris maybe? ).

DEAD-HANG CHINUPS:
12@BW ( -1 rep )
8@BW+5kg , ties
7@BW+10kg ( +1 rep ) ,
5@BW+15kg
11@BW ( +1 rep )
-Very happy with 7@10kg. 15kg still too heavy to pull 6th time.

PAUSED SEATED CALF RAISE MACHINE:
12@70kg ( +5 kg )
12@70kg ( +5 kg )
12@70kg ( +5 kg )
-Some ROM compromise in last reps of each set but still solid and very strong.

Haha, thanks again! Xmas holidays are coming though so the PR train is gonna take a break 

15 dips @ +3 reps, beastmode PR.

Well, it wasn't a 'PR by 3 reps'. It was a PR tie and a 3 reps improvement from last week's last set, but that last week on my first set i got 15 that set the PR. Still awesome and thanks!

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all-time PR is surrious. 

Thanks! Yes, it is great to finally reach some kind of squat PR again. I think i have similar weights logged but they were not true ATG, they were 'as low as i can get in the (fixed height pins ) cage'. This year every single set is done outside the cage.

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12 December 2017

Bodyweight@session : ~86,75kg
Soreness : quads, glutes, some hamstrings and calves
Injuries/aches : none

BENCH PRESS:
10@22,5kg
8@42,5kg
5@62,5kg
5@67,5kg
5@72,5kg , ties all time 5RM 
16@57,5kg ( +2,5 kg ) , ( -2 reps ) , all time high-rep
-I dare to call this the most solid/strong bench session EVER!

INCLINE DB PRESS:
12@20kg each hand ( +2 kg per hand )
12@20kg each hand ( +2 kg per hand )
10@20kg each hand ( +2 kg per hand ) , ( -2 reps )
-Great.

DEAD-HANG PULLUPS:
12@BW , ties 
8@BW+5kg ( +1 rep ) , 
6@BW+10kg ( +1 rep ) , 
5@BW+15kg ( +1 rep ) , 
10@BW ( -1 rep )
-Awesome!!! Best pullups session EVER, obviously.

BENT DB ROW:
12 each hand @24kg ( +2 kg )
12 each hand @24kg ( +2 kg )
12 each hand @24kg ( +2 kg )
-Solid, kinda easy.

11 December 2017

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

HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg
0@70kg
0@70kg
3@65kg , ties 3RM 
-Again 2 failed 1RM PR attempts. Bar was lighter than ever and i got it high enough, but i fail to turn my hands and catch it. Felt more like mental block this time.

ATG SQUAT:
10@BW
8@22,5kg ( +2,5 kg )
5@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@92,5kg ( +2,5 kg ) , all time  ATG 5RM
16@67,5kg  ( +2,5 kg ) , ( -2 reps )
-Awesomely awesome.

PAUSED STANDING CALF RAISE MACHINE:
12@BW + 90kg
12@BW + 90kg
12@BW + 90kg
-They fixed the broken machine so back at it. Solid pauses and ROM, very nice.

What about the jump to passing the single leg through the hands!!! If ever there was going to be a challenge on this site that should be it.

90% of people who would attempt it would get injured! 

7 Deember 2017

Bodyweight@session : ~85,25kg , once again low carbed/fed
Soreness : very sore legs. mostly VMOs but also hamstrings abductors, glutes, calves. PRing squats and cleans comes with a cost lol
Injuries/aches : none

HANG POWER SNATCH:
Too sore and also next day of cleans, so skipped.

RDL:
8@85kg ( +5 kg )
8@90kg
8@95kg
-Top set much less challenging than expected, should have upped.

DB LUNGES:
6 each leg @ 20kg each hand
6 each leg @ 20kg each hand
6 each leg @ 20kg each hand
-Solid.

BENCH PRESS:
10@22,5kg ( +2,5 kg )
8@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@72,5kg ( +2,5 kg ) , ties all time 5RM 
18@55kg ties
-Very very strong, PR ties everywhere and yet RPE < 9.

DEAD-HANG PULLUPS:
12@BW ( +1 rep ) , ties 
7@BW+5kg  ( -1 rep )
5@BW+10kg
4@BW+15kg
11@BW
-Kinda stuck, i am at limit strength. Also two last weeks i did those the same day with RDL&lunges, grip is kinda toasted by the time i get to pullups.

This is a period ( work and life wise ) that i would normally not train at all. My usual derails. And yet i am putting in at least 3 workouts a week, PRing despite stressed/tired and  on top of that i am feeling i am underachieving and slacking. That whole package is a really great progress element for me!!!

6 December 2017

Bodyweight@session : ~85kg , whaaaat?
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg
0@70kg
0@70kg
3@65kg , ties 3RM 
-Didn't feel like attempting 1RM PR.

ATG SQUAT:
10@BW ( extra set )
8@20kg ( -2 reps )
5@40kg
5@60kg
5@80kg
5@90kg , ties season best, ties all time  ATG 5RM
18@65kg ( +1 rep )
-Very good, solid AF.

PAUSED STANDING CALF RAISE MACHINE:
-Standing calf raise was broken so had to substitute those with:
PAUSED HORIZONTAL LEG PRESS CALF 'RAISES':
12@360lbs , too heavy, compromised ROM
12@300lbs , rather too easy
12@320lbs , as hard as i wanted

Too much work lately. Also was on bad sleep, low carbs and low caffeine. Considering, this workout went amazing, should be a total failure!

2 December 2017

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@55kg ( +2,5 kg )
3@57,5kg ( +2,5 kg ) , all time 3RM 
-Great.

HALF SQUAT:
5@80kg
5@90kg
5@100kg
5@110kg
5@120kg
-Same loads. Better form/depth. Gonna stay at those loads for a while, progress will be to lower my depth, making this a little more GPP than SPP till xmas break.

Disclaimer: dips and pullups were supersets. Too much info to type so cant squeeze them in one line, but each set of pullups was done right after the equivalent dips one. Rest was 2-2,5 minutes

DIPS:
15@BW ( +2 reps ) ,
8@BW+5kg
6@BW+10kg
6@BW+15kg
12@BW ( -1 rep )
-15 reps??? Are you kidding me? Not sure it was me, lol

DEAD-HANG CHINUPS:
12@BW , ties
8@BW+5kg  ( +1 rep ) , 
5@BW+10kg
5@BW+15kg
9@BW ( -1 rep )
-Great here too. Still too hard to go over 5 at top sets but i know well that if i keep progressing BW and 5kg reps, it will happen.

PAUSED SEATED CALF RAISE MACHINE:
12@65kg
12@65kg
12@65kg