Adarq.org

Thursday (2/1/2020)
BW: 77.8kg

Man i must admit front squats might have revived my interest in squatting. maybe i need to refollow my old path which included FS, using oly shoes, sleeves, belts, etc to get to where i was in april. All of those helped before so they might do the same now. But FS has me exicted. may stick to one BS workout a week, one FS one and two recovery ones.

here is a breakdown of my 250m splits for last night
1st 5:11 1:18 98 --- 6▲ 0▼ +6 0
2nd 5:09 1:17 135 --- 0▲ 2▼ -2 0
3rd 5:33 1:23 150 --- 0▲ 9▼ -9 0
4th 5:37 1:24 150 --- 4▲ 1▼ +3 0
5th 5:44 1:26 152 --- 2▲ 2▼ 0 0
6th 5:44 1:26 151 --- 1▲ 6▼ -5 0
7th 5:46 1:26 151 --- 1▲ 2▼ -1 0
8th 6:04 1:31 150 --- 2▲ 1▼ +1 0
9th 6:15 1:34 149 --- 9▲ 0▼ +9 0
10th 6:30 1:37 148 --- 12▲ 0▼ +12 0
seems performance fell off in the 3rd 250m  considreign it was a pretty steep downhill. so for short term progress im going to try get as many of these 250m splits close to 5:00 pace. i also want to mark out this run so i can visually see whether im on pace or not.

Monday
BW: 77.8kg

Recovery BS 6x2x90
OHP 10 sets, 3x5x50, 7x4x50
Chins 10 sets

Did a carb up and started creatine with dinner. i will continue 'cutting' for a week to offset any weight gain from the creatine. Then diet break and make some training progress for about 3 weeks.

Saturday
BW: 77.5kg

BS 5x90, 5x100, 4x5x90

Well that was brutal and ugly. I'm thoroughly ashamed but there is nothing else I can do but keep working hard. It was late, skipped the run.

 
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Thanks! the plan was there but it didn't really happen that way. was too glycogen depleted! next time hopefully. the way things are going im naturally doing a CKD where i eat lots of carbs about one day a week and medium carbs on other workout days and minimal on 'rest' days. it's kind of working, getting leaner and stronger so will stick with it for a while. basically im close to my goal weight more or less (77.5kg) so not in a rush to for pure fat loss or in a position to go on a caloric surplus. recomp is what is it.

Tuesday
BW: 79.5kg

To log the first sub 80kg morning bw of the season. Made it clutch, will keep drinking egg white and whey shakes for meal 1 for the rest of the year just to make it stick but i think i can look to introduce creatine in 2020 and then get back under 80kg with creatine and carbs. A plan!

Saturday
BW: ?

BS 6x70, 2x90, 1x100, 0Fx110
OHP 5Fx50, 3x52.5, 8x3x50 (10 sets)
Chinups 6x5xBW, 4x3xBW (10 sets)
DB OHP 10 sets
Curls 10 sets

kind of went ott with upper body, just trying to grow some mass in one workout. lol.  was too weak to lift anything so just did tons of volume.good news is im done with the drug schedule finished my last antibiotic last night. didnt take the nsaid (my stomach had been hurting the last couple of days) or any pain killers. had a dull pain since but nothing crazy. just prefer being drug free. want to rebuild my gut flora now.

daaamn @ oxy after wisdom's. they prescribe that stuff too easily.

i remember having otc pain killers after wisdom's, like advil or something.

kind of annoyed, i had no idea because my family picked up the scripts and i never actually saw the script (it was after the op), but it just makes me shake my head. i didnt even remember taking the oxy just saw i googled 'side effects' aroudn when i threw up. i was already off my mind with the drugs they gave me during the op so it was unncessary. And in addition to that i have been given two boxes of codapane Forte 500/30(paracetemol, codeine) which i haven't touched. why do i need so many pain killers? it's over kill. i would have understood saying here is a script IF you need it but just take panadol. so i have 3 boxes of painkillers i havent touched basically but im not really at risk of opioids so no harm done.

Sunday
BW: 81.8kg

BS 6x70, 3x90, 1x100, 0Fx120
OHP 6x50, 3x52.5, 6x50
BP 6x70, 1x80, 5x72.5, 6x70
Chin 3x5xBW
Dips 3x10xBW
Neck 2x20x10kg
Run - 5km ~ 32min

Quick workout before getting my wisdom out tmr. Hoping recovery doesn't take too long and i dont detrain a lot more than i have already. Lets see.