Adarq.org

3 October

SQUAT:
10 @10kg
10@20kg
10@30kg
10@40kg
8@50kg ( +5 kg ) , ( -2 reps )

HORIZONTAL BENCH PRESS MACHINE:
12@40kg
12@45kg
12@50kg
12@55kg
12@55kg

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

SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW


TREADMILL : Low aerobic HR zone 30 minutes / 3.4K

29 September

DEADLIFT:
12@30 kg
10@50 kg
8@70 kg
5@80 kg
3@90 kg

SEATED DB OHP:
12@12.5 kg each
12@15 kg each hand
12@15 kg each hand
12@17.5 kg each hand ( +2.5 kg per hand )
12@17.5 kg each hand

WIDE GRIP LAT PULL DOWN:
12@41 kg
12@47 kg
12@53 kg
12@59 kg ( +2.5 kg per hand )
12@59 kg 

WOOD CHOPPERS: 3x15 each side @ 11kg


STATIONARY BIKE : 40 minutes / 22K

27 September

SQUAT:
10 @10kg
10@20kg
10@30kg
10@40kg
10@45kg ( +2 reps )

HORIZONTAL BENCH PRESS MACHINE:
12@40kg
12@45kg
12@50kg
12@55kg ( +5 kg )
12@55kg

SEATED ROWS:
12@41 kg
12@47kg
12@53kg 
12@59kg ( +6 kg )
12@59kg

SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW


STATIONARY BIKE : 30 minutes / 17K


My old o-lift shoes kicked the bucket. Had to get new ones, decided to go to a more generic multi purpose training shoe that can still support squats etc, since i dont't go heavy on them anymore.
I got the Reebok nano x2 , yeah, as crossfit as it gets 
First impressions are great. The huge heel drop of adipowers is gone of course but it still has some.
It felt as steady and firm as o-lift shoes during squats, but when you flex it, it bends. Little jog and jumps felt nice and cushioning appeared. Too early but i really liked it.

everything fine?

22 September

Super easy run 7K @ 47:41 ( 6:48 pace )

Just wanted to get a few kms in without them being either taxing or too slow.
So i went at the pace that i felt very comfortable, right at the threshold of getting (even a little bit ) tired.
Average heart rate was 148, awfully close to this being a low aerobic zone run, though i never walked to get them HR down or even looked at the watch. Nice!

20 September

SQUAT:
10 @10kg
10@20kg
10@30kg
10@40kg
8@45kg

HORIZONTAL BENCH PRESS MACHINE:
12@40kg
12@45kg
12@50kg ( +5 kg )
12@50kg
12@55kg ( +5 kg )

SEATED ROWS:
12@41 kg
12@47kg
12@53kg 
12@53kg
12@59kg ( +6 kg )

SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW


STATIONARY BIKE : 30 minutes / 16.5K

Damn, that absolutely sucks!!! Even more that it caught you at the peak of a long a time consuming training right before the race.
What can you do. Heal well, shit happens, you'll crush it next time.

Right. I had a conversation with a runner friend a couple of hours ago and he noted that i must also practice carb gels.
Damn it there is not enough time. I got 3 more weeks plus the final one. Ill focus more.