Adarq.org

Weds
BS 3x97.5, 3x6x70(paused)
BX 3x12xThick band
Bike 30 min

The core demands of paused squats are immense. Not just muscular strength but mobility, stability, technique and cns. So ive decided to start over and do it slow and steady via paused squats. The depth on my previous workouts are very questionable and there is no honour is doing ugly 90kg squats anyway. So might as well do it right.

Saturday
BS 3x92.5, 2x100, 1x102.5, 6x90, 6x87.5, 6x85
Bike - 27.5min

Did technique work on squats, deep, paused reps with the bar to finish off the squats. I think that is what made my right glute sore today. Which suggest in some sense it may be 'rehabbing' whatever is broken about my squats right now? Will see.

Bleh, I already feel i continued this much longer than i should have.
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I felt there was a lot of 'passion' against all i said. I repeatedly said im trying to open a philosophical discussion about it. Yet i didn't see not even one slight agreement to any of my concerns. And yes, the type of counter-arguments look like convince-like, re-read them. Im sure im biased a bit and its not as much as i say ( or as much as it sounds im saying ), but it is.

i feel like a drama queen. everyone said 'idk' and argued in pretty low profile. we just disagree and you dont share my concerns. so what?

Nah it was an interesting discussion. I was saying idk not as a reaction to this thread .. but to the criticism i've read on eg reddit where people are low key sour grapes / hating by saying 'he had the shoes' or 'he had pacers' etc etc. As if the elitest of the elite doing something outworldly just to do it, invalidates their own modest achievements in running? I think the fact that it's not an official WR already establishes the special circumstances of this event. We don't really have to dwell on those aspects .. whereas when i look at the reactions like 60-80% of the reactions are saying something like 'meh .. he had pacers'. na bro, he legit ran a marathon (yes in ideal circumstances) at that pace and that's an amazing achievement in itself. Want to hear more about the achievement and less about why it's not so great. He's not some nobody doing something crazy but can't replicate it in more normal conditions which would make it more of a 'yea but' situation.

Idk, if you had two kipchoge's in the same race going at it what would happen? And concerning 'lab conditions' how many people are capable of going sub 2hr in ideal conditions? Do they even exist or is Kipchoge in a class of his own? Do people have treadmill times better than him?

Monday
BS 6x70, 4x87.5, 6x80, 6x77.5, 8x75, 8x72.5
BX 12xGreen Band (3 sets)
Bike - 20 min

Wednesday
OHP 6x50, 4x52.5, 5x51, 3x5x50
Chinup 5xBW(w/band), 3xBW(w/band), 2xBW, 2xBW, 1xBW
Pallof Pr 3x8x60
1arm Row 8x20, 8x30, 8x25
LatPullDown 3x8x35
Row 3x8x50
Row - 15 min, Bike - 15min

Friday
BS 6x70, 3x90, 5x87.5, 6x82.5, 6x80, 8x77.5
Ab situp 8xBW, 12xBW
Bike 22.5min

Tuesday
OHP 6x47.6, 6x50, 4Fx51, 4x50, 3x50, 3x50
Chinup 3x5xBW (with a band lmao .. having to use bands to do 5s with bw is disgraceful. the guy next to me was embarrassed to witness such a pathetic sight. BUT I USED TO do 5s with 20kg! humbling)
Rowing - 12.5min, Bike - 12.5min

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Thursday
There was something special about the box setup last time but because i couldn't replicate the same movement last night. That was a bummer. However was able to squat better.

BS 6x50, 6x60, 6x70, 3x85, 6x75, 6x72.5, 6x70
RDL 8x70, 8x90, 8x87.5, 8x87.5, 8x85
Bike - 15 mins

Bench day is the only day when it feels i'm lifting 'heavy'. Now the funny thing is what feels heavy is actually 60kg. I usually do paused (in the past) but now i think i will do nonpaused until i get it up to 90kg then i can do the paused variation for a change.

BP 6x50, 6x62.5, 6x65, 6x67.6, 6x65, 6x62.5
Dips 8x5kg, 8x7.5kg, 8x5kg, 8x2.5kg, 8x1.25kg
DBBP 5x22.5, 5x6x20
Pallof Pr 5x8x40
Cutl 6x32.5, 6x35, 6x32.5, 3x6x31
Row 7.5min, Bike 7.5min

5 weeks later and I'm still having intense Achilles pain. I can barely walk without limping. I had an ultrasound done and they confirmed that the Achilles was still in tact (not ruptured) but noted that there was a severe amount of inflammation, which is evident just looking at my Achilles. 38 pictures have been sent to my GP so I'll have to go and follow up with the GP on the best management practice. The radiologist noted that the inflammation was right where the Achilles and Heel connect, which is bad as wearing shoes constantly aggravates the injury and prolongs recovery time. As soon as I take my shoes off I feel instant relief.

omg, no ultrasound's close to useless! GPs are out of the depth i bet, they won't go for the higher power scans b/c they have strict quotas and they get audited for referring them! If i went by the US and xray scans and my GPs interpretation of them, my knee was fine and i just have to rest.  Get your gp to refer to you to a ortho. My ortho was able to do a free MRI at the hospital with a 3.0T machine. Medicare paid for most of the ortho consult fee (i think it's $200 most places), but i had about $80 out of pocket from memory, that's still cheap compared to getting the MRI privately, the hospital quoted like $700! And the difference between a 1.5T MRI (most small labs) and a 3.0T MRI (only big labs or hospitals) is day and night. Call first and confirm your choice of ortho will do a scan for free if he deems it necessary (he most prob will).

My recent knee scope was done under private (i saw the ortho tuesday and the operation was booked in for thursday!). Cost me $500 out of pocket (i think what wasn't covered by insurance was the general anesthetic) but i had had private insurance (thought it was a waste of money tbh until you need it). Without the insurance, i think the cost was around $2000? not sure. I wonder how long it would have taken publically. I'm on a waiting list to see a cardiologist for my heart since January, prob not going to see him for a while .. hopefully im still alive ha.