Adarq.org

Quote from: maxent on January 27, 2021, 12:04:57 am

BP 5x90.5, 4x91.5, 4x90.5, 1x100(=PR)

haha, kind of, still hard to get too excited about benching bodyweight  . the interesting thing is im doing it without being as muscular as i have been in the past .. so hopefully i can do a bit better than this once i figure out why

Tue (26/1/2021)
Daily Activity:   
Daily Training: n/a
BW: 99.0

BP 5x90.5, 4x91.5, 4x90.5, 1x100(=PR)
DB BP 3x8x35(PR)
Dips 3x8x17.5
Curl 3x8x36

Notes:
Damn, i regret not trying for 90.5kg for all three sets, may have got it. Next time will go for that. But once again, my bench day coincided with the kiwi crew and they bench one after other and there is like 6 of them - so i was kinda cold by the time i got the bench. Next time, i'll just assume we'll end up benching together and save the preworkout for when i get a free bench lol. But all of this can only help so much, the real issue is at my level, it's almost impossible to progress smoothly without a signicant caloric surplus, something i can't afford at my 41.25" size.

Sun (24/1/2021)
Daily Activity:   
Daily Training: n/a
BW: 98.8kg

DL 6x117.5, 3x127.5, 3x140, 1x150, 8x150(Rack)
Jumps 3xSVJ, 3xRVJ, 3xME
Cable Row 3x8x120
DB Side bend 20x35kg

Notes:
Nonsense workout except DLs went better this week. I  seem to have forgotten which pin i used to use for rack pulls, i think i need to go one pin lower. And i had no plan so i ended up doing 8x150 for some reason. But was surprised i could pull 150kg clean - first time doing heavy singles from the floor, the 140kg triple was supposed to be a heavy single and then i could rep it, so i thought to try 150kg. Getting better slow.

The 120kg cable row was just one of those pointless milestones where i rowed the entire stack. Each week ive gone up by 5kg and it's  unreasonable to expect that kind of progress on such an exercise. So about 3 weeks ago i started cheating more and more and this week it was complete  cheating lol. but the goal is to row the entire stack strict one day, so i'll reset a bit, improve rom, max out and repeat.

Fri (22/1/2021)
Daily Activity:   
Daily Training: n/a
BW: 99.3kg

OHP 4Fx63, 4Fx64, 3x65, 0Fx70, 1x67.5, 7Fx60
DB OHP 6x27.5
Lat Row Machine 3x8x35
Lat Pull Down 8x35, 8x35, 12x35

Notes:
Wow, finally failed a press session! Just decided to call it and tested some heavier weights for fun. Otherwise it was a writeoff. It's my right arm, it's too weak. My strong L side was powering thru reps when the R would stall, which tells me that I'm a 65kg presser on the left and maybe a 50kg presser on the right. Why today hit the wall, prob because i've been pushing my R side harder (with the new flat db benches, arm assistance etc) and this overtrained the R side. Just have to be patient while it catches up then i'll be ready to tackle the next stage.

Tue (19/1/2021)
Daily Activity:   
Daily Training: n/a
BW: 100kg

Bike 20 mins @ 12 difficulty

Notes:
Dont usually log bike rides but i bumped the difficulty up to 12 from 11. A couple of months ago i was using 9, so i've made some considerable progress. But interestingly my HR still didn't go over 150bpm, which i thought might happen with the bump from 11. Will try make 12 the new normal from here on. I think running and also strength training has made me better at bike, which was surprising, because i used to make a meal out of level 10 in the past and now i can maintain 12 for 30 minutes.

Mon (18/1/2021)
Daily Activity:   
Daily Training: n/a
BW: 100kg

BP 5x90, 5x91, 5x90
DB BP 8x32.5, 8x35, 10x32.5
Dips 3x8x16.25
Curls 3x8x35

Notes:
I had the bright idea of going gym earlier but when my bench day this week coincides with the rest of the world's chest day - ie monday, was literally just waiting around for 90 minutes before a bench was available. i had warmed up etc and then just waiting and waiting. But still got it done. Flat db bench is very promising .. i have a good feeling it will fix everything wrong with my upper body training.

Sat (16/1/2021)
Daily Activity:   
Daily Training: n/a
BW: 99.8kg

DL 6x115, 4x125, 6x162.5(rack pull)
Jumps
Cable Row 3x8x115kg
Accessory (kb side bends etc, cable crunches)

Notes:
Trash workout. My pulls look hideous .. not sure why. R hamstrings gave way on the 4th rep of the 125kg. I need to reset and clean up form and be disciplined about it, even if it means lifting baby weight for the next 3 months.