Adarq.org

3 March

DEADLIFT:
10@30kg
10@50kg
8@70kg
5@90kg
3@100kg
1@110kg

BENCH PRESS:
12@40kg
12@45kg
10@50kg ( +2 reps)
10@50kg
10@50kg

SEATED ROWS:
12@53kg ( +6 kg)
12@53kg
12@59kg ( +6 kg)
12@59kg
12@65kg ( +6 kg)

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5 March

"Speed form" RUN

3K warmup
Sprint 6x400m / 2 mins walking rest
2K cool down

Was targeting a pace around 4:30 for the 400s. I got 4:05 at the 1st,  4:08 at the 2nd and then all around 4:25. Noice!

Do you use a small rest between those tempo kms or are they consecutive?
I used to do 3*1000m consecutively, then i bumped it to 3-4*1.5K but i do use 2 minutes rest in between.

25 February

"VO2 MAX" RUN

3K warmup
Sprint 4x800m / 3 mins walking rest
2K cool down

Finally some sprints.
Goal pace for the 800swas something around 5:00. I got 4:50 to 4:55. Very nice!
Now gotta drop that to 4:20 in less that 2 months. 

22 February

RUN 8K @ 48:18 ( 6:02 pace )

500m more, 20 seconds / km less. Also first 5K below 30' again. Nice.
Current level is still disappointing but progress is very fast (like 20''/km every week, while slowly adding distance too), that feels promising.

17 February

Forgot my gym-bag at home , damn it. So i had to replace the gym workout with a home one:

KING DEADLIFT: 5*12 @ BW

SS1a : PUSHUPS 15 @ BW
SS1b : BENT ROWS 15 @ 25 kg
SS1 info : 5 rounds

Front plank :2x45''
Side plank : 2x45'' each side

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18 February

TEMPO RUN

2K warmup
4x1000m @ 5:00 / 5:32 / 5:55 (uphill) / 5:38
2K cool down

Yay , first weekend run of the year, finally. First intense run too.
Didn't know what to expect for the tempo 1Ks, 5:30 seemed realistic.
I somehow went too fast at the first one (i swear i looked my watch midway and saw 5:50 average, probably was 4:50? ), which ruined my reserves.
All in all very happy though, even with the mistake, the rest sprints were around 5:30 that i was targeting. Now let's keep it up.

15 February

RUN 7.5K @ 47:36 ( 6:21 pace )

So 1 month since my last run, with only a 45' treadmill run in between, 2 weeks ago.
Still out of shape but somehow this felt better and was longer and significantly faster than those last 2 runs ( 6K @ 6:46 / 6:55 paces respectively ).
Now gotta actively switch focus/priority to runs. 10K race is 2.5 months out. Weather started improving too, no excuses!

10 February

DEADLIFT:
10@30kg
10@50kg
8@70kg
5@90kg
3@100kg
1@110kg

BENCH PRESS:
12@40kg
12@45kg
10@45kg
10@50kg ( +2 reps)
10@50kg

SEATED ROWS:
12@47kg
12@53kg
12@53kg
12@59kg ( +6 kg)
12@59kg

CABLE WOOD CHOPPERS: 3x15 each side @ 11kg

6 February

ATG SQUAT:
10@20kg ( +10 kg )
10@30kg
10@40kg
10@50kg ( +2 reps )
5@60kg
5@70kg ( +2 reps )
3@75kg
1@80kg ( extra set )

BB OHP:
12@25kg
12@30kg ( +5 kg )
12@30kg
12@32,5kg ( +2.5 kg )
12@35kg

SATED ROWS:
12@47kg
12@53kg ( +6 kg )
12@53kg
12@59kg ( +6 kg )
12@59kg

SLANT BENCH LEG RAISE : 2x20
45' BACK EXTENSION : 2x20