Adarq.org

10-04-17

Morning BW - 77.1kg

Soreness: Calves, glutes, delts, tris

Deadlift
70 x 5
80 x 5
90 x 3
105 x 10 [+5kg, +4 reps! Switched to mixed grip after 4 reps and that are life easier. Will bring straps for top sets now]
100 x 3
Was sharing the DL platform with four other dudes and I got impatient so I moved on before doing the rest of my back off sets.

Front Squat
40 x 5
52.5 x 3, 5, 7, 4, 6, 8 [easier than last time, perhaps because I skipped some DLs]

Chins
BW x 8, 6, 3, 3 [about 90s rest. Top set PR and then a mega crash in endurance after that, woof]

Neutral grip lat pulldowns
45 x 6
39 x 10, 9, 8
32 x 12
Did these with a pause at full contraction and stretch and got an outrageous lat pump.

DB Row
26 x 8, 7, 7

DB Holds
36/hand x 10s, 10s, 10s

Suitcase Hold
28 x 15s, 15s, 15s

Calf Press
52 x 8
73 x 12
79 x 10
86 x 9
79 x 10, 9

Kneeling Cable Crunch (different cable set with different numbers)
32.9 x 10
28.4 x 14, 14, 14

Hollow Body Hold
BW x 10s, 10s, 10s, 10s

Deadlift [went back to get some more volume in]
92.5 x 3
80 x 4, 4
Grip, unsurprisingly, completely dead at this point.

Notes

Ridiculously pleased with the deadlift top set! Need to be conscientious about straps and doing extra grip training, now, though. Decent workout overall. Yay for good sleep.

Got a haircut after the workout and I had A Lot of hair off, which will probs have a non-negligible impact on scale numbers.

Diet

Kcal - 3392
Carbs - 308g
Protein - 205g
Fat - 169g

Eats some vegetables, dude.

07-04-17

Morning BW - 77.3kg

Bench
Bar x 15
30kg x 5
42.5kg x 8
50kg x 6
55kg x 4, 4, 4
52.5kg x 5
50kg x 6
45kg x 7
42.5kg x 17

OHP superset w/ Neutral grip chins

OHP
25 x 6
27.5 x 5
32.5 x 3, 5, 7, 4, 6, 8

Chins
BW x 3
+5 x 3
+10 x 2
+5 x 3, 3
+2.5 x 3, 3, 3

Pendlay Row
42.5 x 10, 10, 10, 8, 8

DB Incline Bench
16 x 10, 10, 10, 8, 8

DB Curl superset w/ PJR Pullover
Curl
10 x 11, 11, 9, 8
PJR Pullover
16 x 12, 12, 12, 12

Notes

Shitty sleep again so was a bit more sluggish than I'd've liked. Bench felt kinda heavy, which I suppose does make sense, but there were reps in the tank. OHP at same weight as last week since training max only up by 2.5kg, but it was much easier. Pushing the same weights harder is progress in my books.

Diet

Kcal - 3437
Carbs - 344g
Protein - 186g
Fat - 134g

Accessory sets volume analysis

Vertical pulling
18

Horizontal pulling
17

Horizontal pushing
8

Triceps
7

Biceps
12

Legs
4

Abs
13

Lateral delts
10

Rear delts
6

This is on top of 17 sets of: deadlifts, squats, OHP and 34 sets of bench (16 of which incline or close-grip).

Thoughts

There's a lot of heavy pushing in this (i.e. 51 heavy sets of it). But if you count all the deadlifts as back work then there's 52 sets of pulling+the rear delt work, so the balance seems pretty reasonable. A higher % of the pulling is near failure than of the pushing, too, since much of the non-AMRAP stuff is programmed fairly light, esp the sets before the first AMRAP set, so 51 is the generous count. I think I should do facepulls/rear delt flyes more often, though.

My legs have felt the hardest hit by this, so I'm not that bothered by only doing 4 accessory sets, tbh.

03-02-17

Soreness: QUADS, minor in pecs/delts/tris/lats

Deadlift
60kg x 5 [last 3 paused]
70kg x 3 [paused]
80kg x 5
90kg x 3
100kg x 6
95kg x 3
90kg x 3
85kg x 3
80kg x 3
75kg x 3
70kg x 12

Front Squat
32.5kg x 5
40kg x 3
50kg x 3, 5, 7, 4, 6, 8 [last set was probably easier than the 5 or the 6 set, but, oof, this was hard]

Neutral grip chins
+5kg x 4, 4, 4
BW x 4, 3

DB Row [strict]
24kg x 8, 8, 8, 8

Hollow Body Hold [first two sets arms at side, last set stretched out behind, woof that's tough]
BW x 20s, 20s, 10s

Plank
BW x 30s, 30s

Notes
Very happy to get 6 reps at two plates on the deadlift. All that was done double overhand. Also quite pleased with the chins, since my upper back is fairly fatigued in general + specifically from deadlifts and front squats which both really put it to work. Going to keep going at +5kg to try to push strength up now.

The ab wheel was nowhere to be seen Core needs work, though I suppose it's also in a rough spot fatigue wise. Sleep has been pretty crappy recently, as I've been waking up around 5am and having trouble getting back to sleep, so hopefully recovery will improve as that returns to normal.

Diet

Kcal - 2777
Carbs - 277g
Protein - 178g
Fat - 128g

those 2s and 7s are tripping me out, man

02-04-17

Soreness: QUADS, Upper back/erectors, abs

OHP [AMRAP sets bolded]
Bar x 8
27.5kg x 3
35kg x 5
37.5kg x 3
42.5kg x 5
40kg x 3
37.5kg x 3
35kg x 5, 5
32.5kg x 5
30kg x 11

Incline Bench [on the 3rd setting]
22.5kg x 5
30kg x 5
35kg x 3, 5, 7, 4, 6, 8

Dips
BW x 7, 6, 5, 5, 5 [missed out an extra rep near lock out on the bolded sets]

Superset Lateral Raise w/ Rear delt flyes and, then, facepulls
Lateral raise
6kg x 12, 12, 10
5kg x 11, 10, 10

w/
Rear delt flye
6kg x 10, 8
5kg x 10

then
Facepull
5.7kg x 12
3.4kg x 14, 10

Hammer Curls
6kg x 12
8kg x 12
10kg x 8
9kg x 9, 8

Notes

Pretty happy with this! Having a 10kg rather than 5kg be the largest plate, even if only for two of my pressing sets, was nice. Incline was a bit easy if awkward at first, but I suppose I'm still working out where assistance numbers need to be change from the prescribed ones. Good workout.

Also, yeah, I know there's no direct pulling work on this day, but the programme has me deadlifting 2xWeek, and I do a lot of pulling on the other two upper days. Made sure to do rear delt stuff and facepulls today, though, to be sure.

Diet
Kcal - 2944
Carbs - 243g
Protein - 153g
Fat - 133g

Have a scale now, so will start tracking morning BW.

31-03-17

Bench [AMRAP bolded]
20kg x 20
30kg x 6
40kg x 8
45kg x 6
50kg x 4, 4, 4
47.5kg x 5
45kg x 6
42.5kg x 7
40kg x 17

Supertset OHP+Chins:

OHP
22.5kg x 6
27.5kg x 5
32.5kg x 3, 5, 7, 4, 6, 8 [wow that last set was a grinder, though I think I might have done 9 reps, haha]

Chins
BW x 5, 5, 4, 3, 3, 3, 3, 3, 3

Pendlay Row
40kg x 8, 8, 8, 8 [these are brilliant fun, got a really good contraction too]

DB Incline Bench
12kg x 8
16kg x 8, 8, 8

Superset BB Curl and PJR Pullover
BB Curl
20kg x 10, 10, 10
PJR Pullover
14kg x 10, 10, 10

Notes

A lovely holiday, feeling very refreshed and chilled out. I really liked the first day of 2suns. The undulating/changing load on volume work keeps things fun! And, woof, is that a lot of volume, though I got through the whole thing in ~50 mins. The bench was very easy and the OHP was super hard.  Am doing the 5 day routine, so it's squats/leg day tomorrow.

Another flight today, but will be able to do some training since I'll be somewhere with KBs and TRX, which should be nice.

Been thinking about whether to switch up programme to something more structured (I think being consistent in accessory work is likely good for a number of reasons) and I very much like the look of the 2_suns 531LP, so don't be surprised if my training looks a bit different on return.

Sleep has been limited on this leg of my holiday, but should be much more restful for the next 5 days, then back to uni and work!