Adarq.org

Tue (18/2/2020)
Recovery BS 6x90, 6x100
OHP 6x6x55 (PR?)
Chinup 3x5x3.25kg, 3x6xBW
Pendlay Row 3x8x65 (shit form, repeat?)
Row 12:30, Bike 12:30

Notes:
So no one really has time to do 6 sets of recovery squats every time. I thought to drop the weight and do more reps and less sets. I managed to get 6x6 on OHP. Made some friends at the gym. A PL guy asked me about squat shoes and i said i'll bring my romaloes next time for him to try and see if they help him. He trains hard so it's nice to make a connection like that.

Pendlay rows i went 2 weeks between sessions so i prob should have reset back to 60kg. my setup was off, next time use lifting shoes to do them.

Going to clean up my diet and get daily activity to 7.5k units. And cardio regularly (bike/row on training days, walking on rest days). Basketball is knocking again, im tempted. As a rule, any time i do 6x6 in any exercise (squat, bench or ohp) i will eat more carbs on that night. this should self regulate body comp and allow me to get stronger and leaner, as long as cardio is there i'll be fitter as well. that's the goal.

I don't think I could ever go back to a gym without a power rack these days. 100% about the spotters as well. Years ago when I trained at Fitness First (they are now called Goodlife) there were no power racks and whenever I wanted to bench heavy I'd need a spot. Half the time the spotter would assist me when I was trying to grind it out.

so true. it's so nice to have a good bench setup though. the rack im using has safeties but they're not very finely adjustable, there isn't a setting where i can bench and fail safely. im either touching the safeties on reps or the rail is too low to fail safely. in addition to this, the way the rack is setup, you have to take the bar out on an awkward angle and at the top of the rep you can't be exactly 90 deg with the bench because you'll clip the top of the bench pins. it's horrible. and finally the flooring is rubber so not as good as a stiff floor (really good benchers can lift 180kg for reps on rubber but overachieving weakos like me struggle with small details like that).

Wed (12/2/2020)
BS 2x120, 1x130, 2x122.5, 2x125, 2x120, 2x120, 2x120
KB swings 24kg
Row 7.5min, Bike 7.5min

Sat (8/2/2020)
BS 5x120, FS 10x80, 12x70
KB swings 24kg
Run ~1km

Suprisingly i did ok with the 120kg .. first time since probably april last year i've repped 2 reds. form was ok but the last rep was not nice. still. FS im realising i might need to drop the weight even more to get 15-20 reps cos right now i just dont have the endurance to do more than 12. next time should i go for 50kg or 40kg?

the run was scary. i was stupid and ran into 40km/hr winds and went too fast and afterwards i went to the shops to get some snacks and stepped awkwardly and felt something off in my knee. but it seems to be ok now though i was limping for most of hte night.. need to be smarter than just doing my first run in a while at 85kg. stupid.

Tue (4/2/2020)
BS 2x5x117.5, FS 10x75
1KB swing 3x30s on, 60s off intervals
Jump rope
Bike - 10 mins

The KB swings are my kind of cardio but the lack of steady state is glaring. So i'm going to try mix it up between running, rowing, kb intervals and bike. That will keep things interesting and fresh without courting RSI. Next non-recovery squat session is the big 5x120kg milestone.

I've realised that i haven't got any goals in mind with FS and that's why im not really doing them regularly. So something like 20x70kg, 20x90kg and 20x100kg are something i can work towards.

Sun (2/2/2020)
Recovery BS 6x100
OHP 6x5x55
Chinup 5x5xBW(84.3kg)
1KB Swing  - 1 set
KB Row 3x12x16kg

Not sure where the OHP progress came from but it was very welcome after stagnating for a looooong time.

Squats 105kg x 3, 95kg x 6 janky as heck. Helpful PT in the gym pointed out I'm unlocking my hips to initiate the movement and losing all my tightness, hit the nail on the head.

thanks for writing this, i was thinking about it during the squats today and i think my form was crisp and cleaner as a result.