Adarq.org

5 September

ATG SQUAT: ( new exercise )
10 @ 10kg
10 @ 20kg
10 @ 30kg
10 @ 40kg
8 @ 50kg
5 @ 60kg

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 50, 55, 55, 60, 60 kg ( +5 kg for all sets )
SS1b : BENT BB ROWS: 10 @ 30, 35, 35, 40, 40 kg ( last time was 3x12 @ 30kg )
SS1 info : 5 rounds

Good and fast strength progress, happy.

31 August

SS1a : SEATED DB OHP: 10 @ 15 kg DBs
SS1b : SEATED ROWS: 10 @ 53  kg
SS1 info : 5 rounds


SS2a : Z-BAR CURLS: 12@22.5kg
SS2b : TRICEP ROPE PUSH DOWN : 12@17kg
SS2 info : 4 rounds

SLANT BENCH LEG RAISE : 2x15 @ BW
45 DEGREE BACK EXTENSIONS : 2x15 @ BW

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1 September

SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 5 rounds

TREADMILL: Low aerobic zone run 5K @ 34:53 ( 6:58 pace )

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2 September

1.5K Warmup
Sprint 3x800m / 3-4 minutes walking rest.
1.5K Cool down

New HIIT protocol calls not for target-paced sprints, but hit them hard (RPE 9+), almost max.
Paces i got were 4:38 / 4:43 / 4:25, the slower ones had some significant uphill part in them. Not bad at all.

29 August

Run 8K @ 46:32 ( 5:49 pace )

1km more while 25''/km faster in average, despite still very got and humid ( T+DI 82+71 @ 11pm ), very nice!

This is the first of 8 weeks preparation for the big night half-marathon race @ 15 October.
Last year i started much less fit ( got to 5:50 mid September ) , did a crappy preparation ( much more weights and stationary bike than actual running mileage ), yet did 1:54
So this year with better start and focused planned preparation, i am aiming for 1:45.
Lets go get it 

24 August

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 40, 45, 45, 50, 50, 55, 55 kg
SS1b : WIDE GRIP LAT PULL DOWN: 10 @ 41, 47, 47, 53, 53, 59, 59 kg
SS1 info : 7 rounds

STATIONARY BIKE: 30 minutes / 17.5 km

28 July

PM :

"Speed form" RUN

3.5K warmup
Sprint 8x400m / 90'' walking rest
2K cooldown

First sprints were paced around 4:15 , then started getting slower till 4:30, last one i went all out and got 4:00.
Not bad for that heat. Watch acknowledged too, it said i was performing great.

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Night:

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

Damn can't believe how sore my lats got from those widows. Absolutely destroyed them. Impressed!

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Aaaaand with that double training cap, let's call it a season. See you all in about 1 month 

25 July

Run 5K @ 27:59 ( 5:35 pace )
Low aerobic zone run 3K @ 25:32 (8:30 pace)

T+DI 163 ( 93+70 ) @ 11:30 pm, cmon heat wave give us a break!
It had a  pleasant breeze when i started and i felt fast and springy. But breeze suddenly stopped, i kept that fast pace and i overheated at 5K
Switched to low aerobic zone, did 3 more kms to get the initial 8K goal and called it a day.

20 July

UPRIGHT ROW: 5x10 @ 35 kg ( +5 kg for first 2 sets  / +2.5 kg for last 3 sets )

SS1a : Z-BAR CURLS: 12@25kg ( +2.5 kg for all sets )
SS1b : TRICEP ROPE PUSH DOWN : 12@17kg
SS1 info : 4 rounds

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TREADMILL "Speed form" RUN

2K warmup
Sprint 8x400m @ 15kmh (4:00 pace ) / 60'' walking rest

Double training, nice.

Heading away for the long weekend, next session = Monday