Adarq.org

Glute/landmine focus day 11:

Hip thrust:

60x5
90x10
90x10
90x10
90x10

Cable kickbacks (each leg):

25x15
25x15

Leg extensions + Leg curls (each leg)

40x15 + 40x15

Bodyweight: 91 kg
Sleep rating: 2/5
Exhaustion level: 9/10
Workout duration: 47 min

Comments: Bad neck and upperback pain and tightness. Also, bad sleep because of not taking my chronic pain pill. Therefore, a workout in an exhausted state. Still, pretty good considering the conditions.

Squat focus day 24:

Bench press:

20x8
40x5
55x10 (very difficult)
55x7 (very difficult)
55x5 (very difficult)
40x8

High bar squat:

20x8
60x6
80x6
100x4 (very difficult)
95x4 (very difficult)
90x4 (difficult)

V-grip pulls to chest:

40x10
64x10
64x10

A bunch of leg curls and leg extensions

Bodyweight: 90.9 kg
Sleep length&rating: 7h5m;3/5
Exhaustion level: 9/10

Comments:

Squat rack was occupied so I did the bench press first. Felt super weak - all the sets were very difficult. As soon as I pass 5 reps, regardless of weight, things start getting very difficult.

I then did high bar squats but they didn't feel that good with a heavy weight - I did only 4 reps on all my 6-rep planned sets.

Bench focus day 23:

Bench press:

20x8
20x5
50x5
60x3
70x3 (felt like 3RM)
65x4 (felt like 4RM)
60x5 (felt like 5RM)
50x8 (felt like 8RM)

Narrow stance high bar full squat:

20x8
50x8
70x3
90x3
110x1 (old age high bar  , easier than expected)
90x5
70x8
70x8

Bench press machine:

80x8 (wider grip)
80x6 (narrower grip)

Landmine one-leg deadlift:

bar+20kgx8
bar+30kgx8

Single leg extension:

40x10

Bodyweight: 91.3 kg
Sleep rating: 3/5
Exhaustion level: 9/10
Workout duration: 56 min

Comments:

Very weak bench as usual. 70 kg bar feels like a ton. Surprinsingly good high bar squatting, though - the lighter sets are ATG, narrow stance, and give me a very good "muscle connection" feeling. Much better than low bar which feels like a gimmick to lift more weight.

Glute/landmine focus day 9:

Hip thrust:

60x8
90x8
120x5
150x4
120x8
100x10

Cable kickbacks (each leg):

20x10
25x10

Machine leg abductions:

80x10

Leg extensions + Leg curls (each leg)

40x10, 40x10

Bodyweight: 92.6 kg
Sleep rating: 4/5
Exhaustion level: 8/10
Workout duration: 46 min

Comments: Not great, not terrible.

Bench focus day 22:

Bench press:

20x5
40x5
50x3
70x3
65x4
60x5
50x7

Narrow stance high bar full squat:

20x8
50x8
80x8
80x8

Bench press machine:

80x8 (wider grip)
80x7 (narrower grip)

Landmine one-leg deadlift ++ single leg curls:

bar+20kgx10 ++ 40x10
bar+20kgx10 ++ 56x3++48x3++40x5

Single leg extension isometric holds:

40x20s

V-grip pulls to chest:

56x10
56x10

Bodyweight: N/A kg (didn't measure)
Sleep rating: 5/5
Exhaustion level: 8/10
Workout duration: 59 min

Comments:

Felt very weak in the bench press, unsurprisingly with the thicker bar that I thought weighs more than 20 kg. I weighed it and it's 20 kg. So it has to be the bar's thickness why I feel weaker with it, not sure yet. Regardless, very weak in the bench but the narrow stance squat was decent. Also the landmine single leg deadlift felt powerful.

Stopped one week because of neck, left shoulder and low back pain.

Squat focus day 22:

Low bar squat:

20x5
50x6
80x6
100x6

Bench press:

20x5
40x5
55x10

RDL:

60x8
80x8
80x6

Leg curls:

80x8, 64x10

Leg extensions:

80x8, 64x10, 48x30 seconds hold

Seated V-grips pulls to chest:

80x8
64x10

Bodyweight: 92.9 kg
Sleep length&rating: 8h, 5/5
Exhaustion level: 8.5/10

Comments:

Felt weak and injured. Neck pain is bad, left shoulder pain is bad, lowerback pain comes and goes.

Bench focus day 21:

Bench press:

20x5
40x5
50x5
60x3
70x5 old age
65x5
60x5

High bar full squat:

20x10
50x10
85x8 (could've done 10)
85x8 (could've done 10)

Bodyweight: 92.1 kg
Sleep rating: 4/5
Exhaustion level: 9/10
Workout duration: 28 min

Comments:

Old age in the bench press. Used a narrower grip and it worked really well. 5th rep was a bit of a grinder but still. Squat was done with a narrow stance, quad dominant, full. Very tiring but I did feel the legs work a lot. Had to cut the session short because I thought I had a meeting but it turns out it was cancelled. Oh well.

Squat focus day 21:

Low bar squat:

20x5
20x5
60x6
80x6
100x6
100x6
100x6

Bench press:

20x5
20x5
40x5
55x10
55x10 all time

RDL:

60x8
80x8
80x8

Leg curls:

80x5++72x5++64x5++56x3

Leg extensions:

80x5++72x5++64x5++56x3

Bodyweight: 92.8 kg
Sleep length&rating: 7h10m, 4/5
Exhaustion level: 8.5/10

Comments:

Took a step back in the squat weight and went for a bigger volume. Went good. Also did an all-time in the bench press with 2 sets of 10 reps with 55 kg, which was unexpected. Very good RDLs as well, although I'm limited by grip strength, it's very difficult holding the bar for the duration of an 8 rep set.