Adarq.org

I'm in no rush to get back to the gym.  Right now I'm probably fine to go but I'm just going to get my eating in order.

Yesterday was some waffles and then a banana at night which definitely isn't enough.

Today gonna increase it to 1 bowl of cereal, gonna have a mega bowl for lunch and some pbj sammiches for dinner.  I was planning on shipping this weekend but that didn't happen.

At work I still hit my steps around 6-8k steps so I'm still moving around.

Deadlift
315x1
335x3
355x3
375x2
315x1
All double overhand

5 min AMRAP
95LB OH PRESS
IDK around the 80 to 90 rep range

Bench
8x2 @ red bands + 155

Tried to run but my calf felt strained.  It wasn't too bad but I don't want to push it.

Tomorrow will be stepper
Core work
Ss bar
Me cleans
Some back work and leg work

Also did ss bar good mornings.  Just did a light set of 130lbs.  The bar weighs 60lbs so that's ones reason why the 135 felt heavier..cuz it was 150 lol.

I'm switching each day between a run and the stairmaster

Today was 20 mins on the stairmaster, like 1550 to 1600 steps

Killed my legs

DE squats: red bands + 185 for 8x2
Me cleans: 225x3x1
Lat pulldowns: 3x10 with 2 different handles
Core work

I lied, I forgot that the ranch came out today so I binged watched it.  I don't have another day off for like 10 days or so, figured I'd get it out of the way.

I have ideas for the weekend but beats me.

I did things backwards today and it worked out much better.

Deadlift: 5x5@315
First set was TNG and thought that was stupid so the last 4 sets was more like singles like how it should be haha
Bench: Red bands+ 155(175 didnt feel like speed work last time) for 8x2
OH press was just working high reps then some reps with 185

Side raise 3x10
lat pulldowns: heavy and a lot of sets and reps
plyo push ups for 3 sets

fat grip db holds to 70lb

20 minute run
stretching and core work

also the deadlift was with my back brace and liquid chalk

the back brace still feels like it gives support and doesnt get in the way like a thick belt which i cannot stand.  also if you need it for oly lifts they are pretty good too cuz the barbell doesnt get caught.  I figured id give it a try cuz i see strongmen use a back brace underneath their belts.

when im done with training ill throw cf workouts back in, maybe this time off will be good...plus when i was heavily into cf workouts i never got in better shape really, my best shape ever was powerlifting and bb

30 min jog

Squat: 315x5x3x1
My it band on my left leg shit the bed

Cleans 155x30

Db deadlifts up to 115x10

Hammy curls

Nothing today, it band was shit so gonna rest it and get after it tomorrow.

Tomorrow
Run for 1 mile but for speed
Stretching n core shit
F squat to 3x1
Keep going up after that for back squat to a 5x5
Cleans: 155 x 50 for time
Hammy curls
Back raise

I'll see how I am doing for time, I'd like to shower at the gym and head out to my massage at 1030.

I am going to set my alarm and try to get to the gym by 8am so I will feel like garbage.

Also, today my core and stretching
Each for 15 seconds
So get on one knee with the other foot out at a 90 degree angle and push hips forward, then I put both hands down next to the inside of my foot then I move my hands to the outside and work my way back in and switch.

Then core work was just trying to do max times for each one for like 2 or 3 times.