Adarq.org

First back day was a disaster in the sense that i could barely do a single bodyweight chinup! turns out there is a reason i usually do them on ohp day, b/c it fatigues some of the same muscles that make it hard to do chinups on a separate workout following the ohp workout.

However, in other aspects it was a success because i got to spend some quality time with the T-bar setup. Did a few sets of T deadlifts (which seem to suit me quite well.. my form is clean and it feels good). And i didn't really do T-bar rows but i feel like that would be something i'd benefit from as well. Today i've got some doms in the the upper back area. Which is a good sign. Guess a compromise from here on would be to do chinups on ohp days but do T-bar work on back day.. and i can throw in some other back work like cable pulls. Still working it out as i go.

Worked up to 3 plates on the tbar for 8 reps, (that's 3x20kg not 140kg lol) .. that was quite challenging but i got it done.

Add a rubiks cube solve into the mix?

Wed] (26/7/2020)
Daily Activity:   
Daily Training:
BW:

OHP 5x53.5, 5x53, 4x52.5
Chinup 3x5kg, 5x3x2.5kg (87.5kg bw)
DBOHP 3x12x20kg

Notes:
Assitance to bench day done. This is the last day i combine 'lats' and shoulders. I think the old time bodybuilders were right about separating these things out. Im so over full body nonsense now. But the trouble is if i add an extra back day, then im already going 10 days between bench, 10 days between ohp, 10 days between squat. So now what, 14 days between? stupid.

i definitely need an exclusive back day. Here is why, i have dated girls with more (upper) back development, i have no muscle on my back except my erectors. i always do chinups etc right at the end after doing ohp which means im too fatigued to actually do a great job with back exercises at that point. There are lots of exercises i just dont have time for if im doing full body workouts (im talking about lat pulldowns, cable rows, rack pulls etc). so if i have a separate day to dedidate to back i'll not only enjoy it from having something different but also actually give my back exercises a honest chance to be effective. opportunstic cost may be squats, they're going right to hte bottom of my priority list.

Hey mate. What's your thinking behind 10x10@100?

hey coges, good training lately! 10x10x100 feels like a good end goal, i dont think my body type can handle more weight than 100kg so it's an upper limit on weight .. but i'm also more interested in reps so 10 seems like a good upper limit on reps.  10 sets is just for symmetry to complete the 10x100 haha. If i get 10 sets i'lll probably have close to my maximum amount of hypertropy which is the primary goal of benching in the first place.

Fri] (21/7/2020)
Daily Activity:   
Daily Training:
BW:

BP 6x8x70(PR)
IDBBP 12x22.5, 12x22.5, 8x25, 9x22.5
Curl 2x12x35

Notes:
Finally a legit honest to goodness, lifetime bench PR, no failed reps. That last rep was a max effort, i had to yell to get it up, sorry to the ppl around me but it had to be done! Next time i'll go for sets of 9 reps. Cycle goal is 5 sets of 10, then i can add weight.

Sun (16/7/2020)
Daily Activity:   
Daily Training:
BW:

OHP 5x52.5, 4x5x51, 5x51
Chinup 5x5xBW
DBOHP 12x17.5, 12x20, 12x17.5

Notes:
assistance to bench day, done

It's beautiful, congrats bro.

Thu (6/7/2020)
Daily Activity:   
Daily Training:
BW:

OHP 6x50, 3x5x52.5,  2x5x50
Chinup 3x5xBW
DB OHP 3x12x15

Notes:
Assistance to bench day done