Adarq.org

WCU 1x110 (+25kg), 5x95, 5x95, 5x100, 5x97.5, 5x95
FBS 6x60
BS 2x5x90 (LPR)
OHP 6x40 (LPR; new ex)
BP 6x50(new ex; LPR), 6x60(LPR), 12x60(LPR)
AbRollo 4 (LPR), 2x6(LPR)

Those squats destroyed me. Painful to get up or sit down on friday, sat and even sunday. Doms in quads, hams and glutes.

I still feel i need to find a good hard exercise for erector strength and mass. Maybe i'll try good mornings, if injury permits. dont think they need a lot of ankle rom? But my ankle feels worse lately. I dont think i should have used wobble board etc.

otherwise i'll try everything to attack my back. Get ready for when im 100% back and can go all in on squats but hopefully with stronger core.

Start of intense phase on weighted chinups - 5x5 today. I'm not sure what weight to attempt. I know 15kg might be too hard but i could try get a couple of sets i guess. Not sure whether to attempt a heavy single as warmup to start with. Maybe save that for friday.

WCU 6x2x98 (+15kg)
FBS 6x60 (LPR), 3x80 (LPR)
ABRollo 2x3 (new ex; LPR; knees ROM)

Chinup Notes:
End of volume phase. next week we start doing less reps with 5x5 on monday then 4x4 friday? soemthing like that. i'll double check friday.

Squat notes:
Did my first squats in 4 weeks since i got injured. Crazy that such light weights are so hard but i know it will take a good 3-4 months to get back to where I was pre-injury.

Ab Wheel rollout notes:
I'm doing these not so much for abs as much as for erectors work. I figure I need some exercise and these have made my lower back sore in the past so they might work a treat til im back to squatting some decent weight. Which I have to believe is a good 3-4 months away.

---

Time to clean up my diet now since the worst of the injury is behind me. I've def put on some mass in the upper body though. But not a lot. Anyway it's something. I havent had arms this big in ever, not selling myself short either!

---

Milestone i got rid of the ankle tape!! foot feels stiff/glued together rom wise, but it's starting to feel more fluid as the day goes on. Also bought a wobble board. I dont think im straight up ready for wobbling but i'll work up to it as my rom improves. Rehab starts now!

WCU 1x104, 0Fx114 (PR attempt), 5x99, 2x6x94, 6x91.75, 6x90.5, 6x89, 6x86.5, 6x85, 6x83
Squats 8x20 kg (LPR; BS; new exercise lol , 8x20 (LPR; FS; new ex)

Notes:
Awful. I was too weak to do anything good with these today. Poor recovery/sleep/too heavy/ etc. I shouldn't even log those sets as above since my form was abysmal. Whatever. Partial reps are better nothing. But not a lot more. I should probably repeat the 6x6 day though.

Total reps: 59 out of 60 attempted.

Squat notes:
I get super crippling DOM cramps around rep 3. It's crazy how deconditioned my legs have gotten that even squatting the bar is so hard - by that i mean even walkign out of the gym which involved going up one step feels sufficiently challenging that i have to think about it lol.

I forgot to do an injury update at week 3 but there wasn't really anything new on day 21. Day 24 yesterday and I was walking 'normally' for the most part. The first time I could walk was actually day 23 when i went to the mall and found myself joyously celebrating privately in my own mind how 'i can walk!!'. Yesterday i even kept up with someone who walks faster than anyone else ive ever met before. I mean i couldn't keep up wiht her when i was 100% healthy and yesterday i could so that's something though maybe she was allowing for my pace.

My L calf (of L ankle injury) was cramping up during day 23's walk to the mall which i found funny but i guess it happens if you take 3 weeks off from using a muscle lol. What's the word? atrophy? i guess might be it. And after yesterday i've actually even doms lol. Anyway so now im getting the squat bug. Ive not gone this long without squatting in so long.. but i dont know how long it will be before i am good enough to squat normally. OR even squat at all. I dont feel like i have the rom for it yet But i haven't tested it recently, last time though even a quarter squat was out of the question so it may be a while yet.

WCU 2x98, 2x103, 2x100.5, 2x99.25, 2x98, 2x98

Notes:
Focused on strictness. I could do a clean double with +17.5kg however i didn't like how i wasn't smoothly locking out powerfully, high above the bar. Could do that with +15kg though. bit of an experimental workout that way. Friday's 6x5x15kg seem daunting right now. But i'll give it my best. Pumped.

WCU 6x2x103.5 (+20kg)
Orange band glute bridge 2x15 (New ex!; hat trip LBSS)
3x2x30m one leg hops (new ex; R leg only)

Chinup notes:
Damn those doms in my R tricep. But got these in somehow. Not as easily as i'd have liked but whatever.

Lower body notes:
I can do glute bridges without bothering my ankle. Here come big strong glutes lol. Maybe i can even use a plate eventually and make it harder. We'll see.

Also did one leg hops the length of the house  with my good leg (R) - maybe vag is right and I can bring up my weak leg while injured. I say weak but obviously it's the strong one right now but lets see what I can get by training it. Exciting.

---

Now to rest over the weekend and come monday I have the challenging 6x4x+20kg day coming up and then friday's 6x5x+20kg which should be even harder. But i'm gonna give it a honest shot. Get through that week and i shud be stronger/bigger in the upper body as well as in the core which bodes well for when I come off my injury and attack the squatting with aplomb and renewed vigour. Having said that, let me walk first before i can squat

RSR weighted chinups -- W1D2
WCU 6x3x102 (+20kg), 8x81 (PR?)

Notes:
These are really kicking my ass  - especially core! Good. Gives me a good compound exercise while im recovering from my ankle injury.

---

Notable milestone today i ditched crutches getting out of bed. Been off them all day. Hopefully tomorrow i'll feel better than today and so on and forth from here.