Adarq.org

Went to the gym for a recovery run and overdid it again. Threw in lots of core volume and then played tennis. Need to stop doing upper body brolifting. Functionality first

2.6 miles in 18:30
- first mile at 8:50 pace
-next half mile at 6:20 pace
- one mile at 6:55 pace

SS1a: cable knee drives: 42.5 3*10 ea side
SS1b: cable wood choppers: 42.5 3*10 ea side

SS2a:side planks w/ 45lbs 3*45s (+15s/ side)
SS2b:russian twists w/ 45lbs 3*16
SS2c: OH DB carries : 40's 3* 25s

SS3a:clap push-ups : 3*10 (+2 reps/ ea set)
SS3b:TRX rows: 3*8

SS4a:Calf raises : 400 6*15
SS4b:seated calf raises: 110lbs 3*20 (+20 lbs, -pause)
SS4c:band assisted ankle jumps: 3*10

1hr tennis: we only rallied but I was looking alright. Might look to get more into tennis at some point.

BW: 89.7kg
Activity: ? (no fitness tracker)
Misc:
Diet Compliance: 6/6
Mobility:
Skill work:

Not enough sleep. Feel tired AF.

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BS^KB 4x150, 4x150, 4x150, 4x150, 3x150, 3x150

Notes:
One of those days where every rep was a fight. I just love making things as hard as possible for myself by dieting thru the week trying to get lean while hoping to PR volume at 150kg. Dickhead. Wanted 6 sets of 4x150kg. Managed 4, the 4th rep was super ugly.

The weaksauce guys lifting in the smith machine adjacent to me staring at me killed the vibe. I get self conscious and i cant focus on the lift and it throws off my form and then it's just messy and i lose the plot. I thought to approach them before the set and go hey sorry for being obnoxious but this is hard and i need to yell and grit, dont take offense. But  actually talking to randoms at the gym is obnoxious enough because who does that?  So you find them staring at the weird al quada training camp transplant straining away in their pretty little white gym and you know they're thinking wtf is this guy doing gtfo.

Need to start looking for a new gym for summer. I hate it so much when the atmosphere ruins the session b/c you need everything right to not die..But rant aside, i did okay, 22 reps is a PR at 150kg. Next time i'll get 24 fo sho.

Yeah I know all about trying too hard at the gym and people being a-holes about it.

 But I try to talk to at least 1 person at the gym every time I go, usually when I see them doing unconventional exercises or oly lifts with good form etc.  and talk about technique or favorite lifts or something. You're missing out by trying to tune everyone out.

This forced deload will hopefully get you fully recovered and ready to hit some beastmode PR's with a fresh CNS.
 

12/12

Finals week..

sprint treadmill intervals: Max resistance 3*~16 (20s rests)

Full squat:
315 *5
335 2*3

Squat partials - gradually increasing depth from quarter to half squat:
405 *8,8,8 (earlier sets were more quarter sq, later sets more half squat)
225 *36 (half squats)

DJ's:
16" box *3,3
10" box *3,3

DB jump squats:
50's x3+2
30's x3+3+2

Sprint treadmill intervals:
Max resistance 5* 20-30 steps (20s rests)

SL cable ham hyperextension:
R:
45 *6
50 2*6
L:
45*6
50*6
55*6

Stiff leg ankle hops 2*12

Calf super-super set (10s between exercises, 90s between a
SS):
SS1a:seated paused calf raises: 90 3*20
SS1b: standing calf machine paused (legs squared): 340 3*8
SS1c: standing calf machine paused(toes ext rotated) 340 3*8
SS1d: standing calf machine paused ( toes int rotated) 340 3*8

RFD paused GHR:
BW *15
35lbs overhead *8
45lbs overhead *7,6 (no pause)

20 mins stretching

Really need to rest. Wanted to do another SVJ French contrast but I'm too burned out for good ME jumps. Depth jumps fucking sucked.

Upcoming 3 day deload feat:
- agility ladder
- core
- breathing
- throws
- dynamic flexibility

french contrast is pretty intense. low volume except on power movements and longer rests between ME efforts.

12/11

Asked a cute girl out. Might try some crossfit with her this week 

calves still very sore
short rests for everything except sumo DL

HangPClean:
185 x5,5,5 (20-30 sec breaks)
195 x5 singles (15 sec rest between singles)
205 x5 singles (15 sec rests)

Sumo DL:
225 x8
315 x5
345 x5
355 x4 (-1 rep) (asked the trainer to tell me to stop when lower back started bending slightly. aels)

Alternating RFD banded knee drives:
3x30
1x 20+20+15 (10s rests)

SS x3:
-Bosu ball russian twists: 3x20
-Bosu ball alt sprint ROM press: 3x20 (10/side) (-5 lbs, +RFD)

SS x3:
-One arm pullups:
--R: neg100 x8, neg85 x8,8 (+neg15lbs, +2 reps)
--L: neg100 x8 neg85 x7,4F (+neg15lbs, -2 reps)
-RFD pause GHR:
--BW 3x15.
--35 lbs over head 3x12

SS x3:
-Clap pushups: x12,8,8
-V-ups x12,12,12

yeah I'll ease into it. Haven't had much injuries associated with tennis in the past which is why I do it on rest days.

I do have a rotator cuff injury that I haven't addressed that's been around for more than a year. I am doing a lot of targeting the shoulders and a few rehab exercises

I've had elbow issues on my throwing arm from too many Hucks but not recently and usually short term

12/7

AM:

Trap Bar machine BSS:
L: 180 x 5, 230 x3, 5
R: 180 x 5, 230 x5, 6

seated DB OHP:
40's 3x8 (+2 reps)

Leg Press:
270x8
360x8
450x8
540x8
630x8
720x8

PM1:

30 mins cycling

10 mins stretching

Decline Situps:
15lbs 3x8

DB Rows:
80 3x8 each side (+5lbs)

Tricep overhead DB extension:
60 3x8

PM2:

Throws x 30 min
Pickup x 45 min

Seeing some rust when throwing and catching. Definitely need to get more touches in.