Adarq.org

Good job on that race, great time considering the overall weather and preparation conditions!

13 December

VERTICAL CHEST PRESS MACHINE:
3x10 @ 60 kg

INCLINE BENCH DB PRESS :
3x12 @ 20 kg DBs ( +2.5 kg per hand )

DIPS:
3xAMRAP : 8, 9, 10 ( +1 rep )

PECK DECK:
3x12 @ 45 kg ( +5 kg )

DB BENCH PRESS 5' BURN:
15 + 10 + 8 + 8 + 7 + 7 + 5 = 60 reps @ 20 kg DBs ( +2.5 kg per hand ) , ( -8 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 25 kg

SEATED DB TRICEP EXTENSION :
3x12 @ 17.5 kg ( +2.5 kg )

CABLE TRICEP PUSHDOWN 5' BURN:
15 + 13 + 12 + 10 + 8 + 7 + 5  = 70 reps @ 23 kg  ( +10 reps )

Wow unexpected strong, killed it.

9 December

SQUAT:
3x10 @ 52.5 kg  ( +2.5 kg )

DB LUNGE:
3x12 each leg @ 12.5kg DBs

SL BOX SQUATS:
3x12 each leg @ BW + 8kg KB  ( +2 kg )

LEG EXTENSION 5' BURN:
15 + 13 + 12 + 10 + 10 + 8 + 7 = 75 reps @ 41kg ( +6 kg ) ,  ( -5 reps )

STIFF LEG DEADLIFT:
3x10 @ 52.5 kg ( +2.5 kg )

SL LEG CURL 5' BURN:
15 + 10 + 10 + 10 + 10 + 10 = 65 reps each leg @ 17kg  ( +6 kg ) , ( -5 reps )

SL STANDING CALF RAISE:
4x15 each leg @ BW

Feeling strong. Also bodyweight passed 88kg for the fist time since... March 2016! Strength/mass block works!!!!

7 December

Run 8K @ 43:10 ( 5:24 pace )

So my saucony endorphin speed 2 shoes have done about 700km. They are still good but the cushioning is somewhat stiffening and the spring feeling is reduced.
I treated myself those bad boys for black Friday:

https://runrepeat.com/nike-zoom-x-vaporfly-next-2


Plan is to use those only on speed runs and races but had to take them out for a test-drive.

First impressions:
-Light as fuck! I can't believe a shoe can be that light.
-Insanely breathable, but that was granted since the upper is a just thin mesh.
-Cushioned! There's a lot of zoomX under your foot. Can't comprehend how it doesn't weigh anything.
-Very good grip. It was awfully humid last night ( 100%RH , wet roads despite clear sky ) but i didn't slip at any point.
-And now the bounce: NO, i did not feel a magic energy return spring pop. I expected something extraordinary, it wasn't there. It was there when i got my sauconys with the nylon plate, it is very weird that i didn't feel the carbon one of those. What i did feel was they were accelerating my strides when picking up the pace. Something like the stationary  bike where you speed up and then the bike itself pushes you to go faster, like my legs had fast pace inertia.
I did end up 20'' per km faster than last time while on wet surface and 100% humidity though. Oh and i was totally fresh at the end, legs didn't get any stress at all, that was unnatural and very welcomed.

5 December

DEADLIFT:
Build up to 2x5 @ 92.5 kg

BENT DB ROW:
3x12 each hand @ 20 kg

WIDE GRIP LAT PULL DOWN:
3x12 @ 59 kg  ( +2 reps at last set )

BB ROW:
3x12 @ 40 kg

SEATED CABLE ROW 5' BURN :
13 + 12 + 10 + 10 + 10 + 8 + 7 = 70 reps @ 59kg ( +5 reps )

EZ BAR PREACHER CURL:
3x12 @ 25 kg ( +2.5 kg )

DB CONCENTRATION CURL:
3x12 each hand @ 12.5kg

SEATED DB CURL 5' BURN:
15 + 15 + 10 + 10 + 8 + 7 = 65 each hand @ 10kg

Small progress, which is huge progress for 6th week.

1 December

SEATED DB OHP :
3x10 @ 17.5 kg DBs

ARNOLD PRESS:
3x12 @ 12.5 kg DB

DB LATERAL RAISE:
3x12 @ 10 kg DBs  ( +2,5 kg per hand )

BB OHP 5' BURN
15 + 10 + 10 + 8 + 7 + 5 + 5 + 5 = 65 reps @ 32.5 kg  ( +2.5 kg )

UPRIGHT ROW:
3x12 @ 32.5 kg ( +2,5 kg )

DB SHRUG 5' BURN
15 + 15 + 15  + 10 + 10 + 10 + 10 + 5 = 80 reps @ 20 kg DBs ( +5 reps )

SEATED WRIST BB CURL :
3x12 @15 kg

BB STATIC HOLD 5' BURN:
90'' + 60''  + 60'' + 45'' = 4:15 @ 37.5 kg  ( +2,5 kg ) ,  ( +15'' )


STATIONARY BIKE : 30 minutes / 15K

Impressive progress, i'm 5 weeks in, progress is supposed to be stagnating.

30 November:

VERTICAL BENCH PRESS MACHINE:
3x10 @ 60 kg

INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs

DIPS:
3xAMRAP : 8, 9, 9 ( +3 reps )

PECK DECK:
3x12 @ 40 kg

DB BENCH PRESS 5' BURN:
15 + 10 + 10 + 10 + 8 + 8 + 7 = 68 reps @ 17.5 kg DBs ( +3 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 25 kg ( +2.5 kg )

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 8 + 7 + 5 + 5 + 5 = 60 reps @ 23 kg  ( +6 kg ) ,  ( -10 reps )