Adarq.org

welcome back! 

Nice to see you back mate. Where's your squat at nowadays?

Thank you both! Right now i'm at 100kg worksets (4 sets of 5) for BS and 5x95kg for FS. I'm aiming to progress 2.5kg per week. I dont think i'm eating enough to progress squats right now - so they've been stuck a while.

Wow my password still works.. haha

so as update, currently 85kg soaking wet and can run a sub 60min 10km without trying too hard. I PR'd 10km last week at 56:06 and yesterday i PR'd my 5km at 26:44. The week before that i ran my fastest 1km at 5:07. The interesting thing is i've build this fitness just by consistently running 1x a week. I don't want to specialise on anything, just think that's fool's gold, so i try to progress everything gently on a 1x weekly schedule.

I have about 1.5kg of straight up fat to diet off and then i will do a recomp, try gain some of muscle mass/strength back which i lost while dieting down to 85kg from the pandemic heaviest of 100kg.

Lifting goals are 60/90/140/180 for sets of 5 on ohp, bp, bs, dl. I'm currently at 57/84/102/142.5kg - i had a 3 week holiday so that set me back on lifting but not in a rush to get back to previous levels quick.

In terms of training, i intend to add interval training as the weather gets warmer and im eating more food to recover. I think by using HIIT i can get my 5km time closer to ultimate goal of 22:30 and 10km to 50:00. Not in a rush to get there though, want to enjoy the journey.

Will update hopefully in 6 months

i stopped logging, but still kicking ..
will start logging again but i just wanted to report im closing in on the first milestone of 95kg bodyweight, weighed 96.2kg im the gym in the last two weighins. was 96.5kg in the bathroom scales before i ran today.  i started 2021 at 100kg, so i'm doing okay .. if i hadn't injured my back would have a pretty sick deadlift to show for it as well but im happy just being healthy and training regularly!

have managed to get 12 runs in this year .. aiming for a total of 52. so far so good.

my sister and bro in law and kid are visiting for easter break. bro in law said he ran 10km last week at a sub 6/km pace .... i askked him what he weighed and he said 90kg. So he's kind of where i want to be - 90kg bodyweight and sub 6/km pace 10km. so i pushed my pace a bit today and ran one of my best times this year at 11km in 6.72/km pace! also was chasing a few ppl on the trail ..  one of them was a little fat lady who kicked my ass .. i am such a disgrace to the sex.

Thu (4/03/2021)
Daily Activity:   
Daily Training: n/a
BW: 99

OHP 3x60, 2x66, 1x70(PR), 2x65.5, 2x65, 7x60, 8x57.5
Shoulder Row Machine 3x8x41.25

Notes:
i didnt log a few workouts  but i've restarted from tonights. i have put 70kg overhead before, im pretty sure i have done it with a clean before .. while weighing like 77.5kg .. but today i did for the first time  straight from the rack, which had evaded me for a while.

this log is making me itch for a vaccine so i can lift weights again. i'm looking at an apartment today that is less than a block from my old gym. if i end up signing the lease on it...oh baby. fixin' to do starting strength for the first time in a decade.

do it! i envy you cos you'll enjoy it a lot more having not lifted in a long time. plus you also make solid progress rapidly so it's exciting to follow along 

Mon (22/2/2021)
Daily Activity:   
Daily Training: n/a
BW: 99.5

Hill sprints 2x5 (w/ 5kg vest)
5x200m sprints (w/  5kg vest)

Notes:
if you asked me after my runs whether i was fit i'd say yes, b/c i'd be hardly sweating and i would get my breath back so quickly, even being obese af (42" waist) but that's b/c ive been doing steady  state cardio consistently for about 6 months. and almost zero anaerobic conditioning.  and yet that first set of hill sprints kicked my ass and showed i have lots of room for improvement to make to my fitness. that made me really happy b/c there's newbie gains to be had. whereas steady state improvements obviously aren't coming regularly (tho they are coming along too).

for next time, im going to structure the workout something like this:
1x5 hill sprint
2x5 hill sprint (w/ vest)
2x5 200m sprint (w/o vest)

it's a mistake to sprint with the vest b/c it beats up my R knee too much, i was just being lazy and didnt want to walk back to the car to drop it off.

oh and 200m sprints show how unfit i am cos i cant sprint 200m presently. my pace hits a wall around 150m.

Fri (19/2/2021)
Daily Activity:   
Daily Training: n/a
BW: 99.5

BP 2x93, 2x95.5, 2x96.5, 4x2x95
DB BP 3x8x35
Dips 3x8x17.5 @ 99.8kg

Notes:
BP felt v. difficult, i erred with that warmup set of 93, it should be 90 but i didn't want to start off the session by being conservative, in hindsight, that's exactly what you want for a good warmup. so next time warmup with a 90kg double and then go for broke for the 6 doubles, im thinking progress by 0.5kg. Nothing crazy, just steady progress would be nice.