Adarq.org

Is there any way to reinstate the old journal?

Forgot how to read? 

Edit:
i just noticed you mentioned it on your own

Quote from: Raptor on September 27, 2023, 02:35:16 am

PS. It would've been nice to still be able to use my old log and read through it.

Well, it's right there :
http://www.adarq.org/old-journals/raptor's-strength-power-journal/

How dare you?? Continue the old journal!!!



Edit:
i just noticed you mentioned it on your own

PS. It would've been nice to still be able to use my old log and read through it.

Well, it's right there :
http://www.adarq.org/old-journals/raptor's-strength-power-journal/

22 September

Low aerobic zone run

10K @ 1:13:49 ( 7:22 pace )

Very nice long slow run. Watch approved, had a new mini jump in predicted race times, now under the 23m 5K / 50m 10K and 1:55 half milestones. Very nice.

---

23 September

SS1a : PUSHUPS: 15 @  BW
SS1b : BACK WIDOWS: 15 @ BW
SS1 info : 10 rounds

I am logging this 2 days next, so again, i can't believe how sore my lats got from this silly BW exercise.
When im back to regular gym i have to incorporate reverse flys.

---

A combination of social stuff and weather didn't allow me to do my 400s sprints workout. I am a bit annoyed that i couldn't find 45 god damn minutes over the entire weekend but it is what it is.
It was a deload week anyway and my legs were too stressed, maybe it was a blessing in disguise.
Entering my 4 final weeks for HM now, gonna hit them hard! Lets go get it.

20 September

ATG SQUAT:
10@20kg
10@30kg
10@40kg
8@50kg
5@60kg
3@70kg 
3@75kg  ( extra set )

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60 kg ( +5 kg for first set 1 )
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 59 kg ( +6 kg for set 1)
SS1 info : 5 rounds

18 September

"Training pace" run

8K @ 44:52 ( 5:36 pace )

Finally regulated my pace to the target 5:40. Those 10'' per km made a ton of difference in feel, it became a true easy run.
Watch noticed too, it became a "threshold" training instead of "VO2max" one.
Nice! 

I feel your frustration for failing a target but still, 1:33:xx is a damn good time! Those 4 minutes that you are missing are just 11 seconds per km. Could be just the "bad day" effect.
1 minute PR is huge and like you said, with some more focused training you'll be there. Go get it.

13 September

ATG SQUAT:
10 @ 10kg
10@20kg
10@30kg
10@40kg
8@50kg
5@60kg
3@70kg  ( extra set )

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 55, 60, 60, 60, 60 kg ( +5 kg for first 3 sets )
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 53, 59, 59, 59, 59 kg ( +6 kg for set 2 )
SS1 info : 5 rounds

More strength progress, nice.

7 September

DEADLIFT: ( new exercise )
10@20kg
10@40kg
8@50kg
8@60kg
5@70kg
5@80kg

SS1a : SEATED DB OHP: 10 @ 15, 15, 17.5, 17.5, 17.5 kg DBs ( +2.5 kg per hand for last 3 sets )
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 53, 53, 59, 59, 59 kg ( +6 kg for sets 1 & 3 )
SS1 info : 5 rounds

---

8 September

Low aerobic zone run

11K @ 1:25:13 ( 7:45 pace )

Double distance from last time, yet 25 seconds per km faster.

---

9 September

2K Warmup
Sprint 3x800m / 3-4 minutes walking rest.
2K Cool down

Paces i got were 4:36 / 4:35 / 4:30, which are about 5''/km faster than last week. But most important, the feel was improved, I felt i had better breaths and spring.

---

Generally, my body is pretty much wrecked from jumping straight on that 1:45 HM program and training 6*week out of nowhere.
But i am already catching up, adapting, while fitness metrics are rallying up already.
Love it