Adarq.org

Thu (7/5/2020)
Daily Activity: 
Daily Training: 40 days
BW: 

BS 6x60, 6x80, 3x110, 2x120
Split Squat (SS) 8x20, 8x27.5, 8x30

Notes:
Kind of excited about SL training. I'm keen to see the payoff down the road.

Tue (5/5/2020)
Daily Activity: 
Daily Training: 38 days
BW: 

BS 6x60, 6x80, 5x110
OHP 2x8x20

Notes:

Sun (3/5/2020)
Daily Activity: 
Daily Training: 36 days
BW:  84.0kg (no shoes)

BS 2x8x20
OHP 2x8x20

Notes:
tapered off caffeine as well, 100mg yesterday, 0mg today. will start going up in weights tmr. not sure this was worth it .. i feel weak and sluggish .. but that's also because im trying to clean up my diet and probably undereating now.

My goal is to be a lean 85kg. I want to play basketball once covid subsides, i didn't realise i took it for granted that basketball would always be there, but now i can't play i want to, human nature i guess. So will spend the winter training hard to get to that 85kg ripped goal. in june i'll do a 3 week cut to get closer to 80kg (prob not getting there). Then gain to 82.5-85kg and cut, repeating that cycle as many times as needed until im lean and strong at 85kg. I want to play against guards, im done trying to compete with bigs, with my size and strength, i can bully any guard. if that's the only way i can dominate the game i want to dominate, not just sit on the bench watching worse players outplay me cos they're bigger and fatter and im not as good at being big and fat.

Thu (30/4/2020)
Daily Activity: 
Daily Training: 33 days
BW:  84.8kg (no shoes)

BS 6x75, 6x100, 3x120, 1x127.5
BP 6x75, 4x86, 1x94, 7x80, 8x76.5
Pullup 5x7.5kg, 8xBW;
LPD, Cable row, Curl: 15x22.5kg

Notes:
After years of afraid of sucking at pullups, im now doing them regularly on bench days. Starting to put a few things together, i noticed if i engage my right lat more, i can lock out a rep easier. Also doing regular assistance with pulldowns, cable rows and curls. If my squat is gone, it's ok, time to grow some upper body muscle and look like i actually lift!

Tue (28/4/2020)
Daily Activity: 
Daily Training: 31 days
BW:  85.4kg (no shoes)

BS 6x75, 6x100, 3x120, 1x127.5
OHP 6x50, 3x59.5, 1Fx62, 8x54, 10x51
Chinup 3x15kg, 5x11.25kg, 7x5kg, 8xBW
LPD 15x21.25kg, Cable row 15x20kg, Curl 15x20kg

Notes:
I noticed something is off with my right hip, which is prob why my form has been strange the last couple of weeks. It clicks when i do side leg swings, cos the adductors (or abductors) seem to be too fatigued or something. need to get to the bottom of this before i get hurt, but it's why my squat bottom position has been so erratic .. with variable rom every rep/set

If i did a peaking thing to squat 140kg i'd be pretty embarrassed for myself .. i never did it once for when i hit my PRs last year all the way from 140kg to 170kg .. it was just regular training everyday, nothign fancy. I did a good honest workout every day. If im going to start doing 'peaking' to just squat 140kg, one, i dont care about peaking to squat 140kg (lol) but also two, and then what, immediately after, how do i go back to normal training from there?

i do agree with you friend, my goal was just to spend 50 days or so and getting quickly closer to where i was before getting hurt. Like a daily 150kg. And then switch to every other day. But when i ran the daily squat experiment last year my observation was yea it works remarkably well but it had diminishing returns beyond around day 100. in days 50-75, i had achieved most of the gains and should stop there b/c otherwise the joints just take too much of a beating. Last time after day 150, even after complete rest for 3 months, my joints were still not recovered. Never again. Day 100 is the absolute limit.

my goal with daily squatting is just get back to squatting 150kg ish and then focus on something else

Sat (25/4/2020)
Daily Activity: 5
Daily Training: 28 days
BW:  85.3kg (no shoes)

BS 6x75, 6x100, 3x120, 1x127.5
BP 6x76, 5x85, 1x92.5, 7x79.5, 8x76
Pullup 5x6.25kg, 7xBW, LPD 15x20kg, Curl 10x10kg

Notes:
Even though my squat is gone, upper body is coming around slowly. Think the back extensions have helped if that makes any sense, b/c my hamstring endurance is tested by longer sets of bench press, today i had no issue with hamstrings so that's a good sign. I should also mention prob the hardest part of the bench max single is unracking the bar .. getting off the chest is not so hard in comparison, just one of those quirks of benching alone i guess.