Adarq.org

Bench focus day 22:

Bench press:

20x5
40x5
50x3
70x3
65x4
60x5
50x7

Narrow stance high bar full squat:

20x8
50x8
80x8
80x8

Bench press machine:

80x8 (wider grip)
80x7 (narrower grip)

Landmine one-leg deadlift ++ single leg curls:

bar+20kgx10 ++ 40x10
bar+20kgx10 ++ 56x3++48x3++40x5

Single leg extension isometric holds:

40x20s

V-grip pulls to chest:

56x10
56x10

Bodyweight: N/A kg (didn't measure)
Sleep rating: 5/5
Exhaustion level: 8/10
Workout duration: 59 min

Comments:

Felt very weak in the bench press, unsurprisingly with the thicker bar that I thought weighs more than 20 kg. I weighed it and it's 20 kg. So it has to be the bar's thickness why I feel weaker with it, not sure yet. Regardless, very weak in the bench but the narrow stance squat was decent. Also the landmine single leg deadlift felt powerful.

Stopped one week because of neck, left shoulder and low back pain.

Squat focus day 22:

Low bar squat:

20x5
50x6
80x6
100x6

Bench press:

20x5
40x5
55x10

RDL:

60x8
80x8
80x6

Leg curls:

80x8, 64x10

Leg extensions:

80x8, 64x10, 48x30 seconds hold

Seated V-grips pulls to chest:

80x8
64x10

Bodyweight: 92.9 kg
Sleep length&rating: 8h, 5/5
Exhaustion level: 8.5/10

Comments:

Felt weak and injured. Neck pain is bad, left shoulder pain is bad, lowerback pain comes and goes.

Bench focus day 21:

Bench press:

20x5
40x5
50x5
60x3
70x5 old age
65x5
60x5

High bar full squat:

20x10
50x10
85x8 (could've done 10)
85x8 (could've done 10)

Bodyweight: 92.1 kg
Sleep rating: 4/5
Exhaustion level: 9/10
Workout duration: 28 min

Comments:

Old age in the bench press. Used a narrower grip and it worked really well. 5th rep was a bit of a grinder but still. Squat was done with a narrow stance, quad dominant, full. Very tiring but I did feel the legs work a lot. Had to cut the session short because I thought I had a meeting but it turns out it was cancelled. Oh well.

Squat focus day 21:

Low bar squat:

20x5
20x5
60x6
80x6
100x6
100x6
100x6

Bench press:

20x5
20x5
40x5
55x10
55x10 all time

RDL:

60x8
80x8
80x8

Leg curls:

80x5++72x5++64x5++56x3

Leg extensions:

80x5++72x5++64x5++56x3

Bodyweight: 92.8 kg
Sleep length&rating: 7h10m, 4/5
Exhaustion level: 8.5/10

Comments:

Took a step back in the squat weight and went for a bigger volume. Went good. Also did an all-time in the bench press with 2 sets of 10 reps with 55 kg, which was unexpected. Very good RDLs as well, although I'm limited by grip strength, it's very difficult holding the bar for the duration of an 8 rep set.

Went in the park, played some three on three, then had a bunch of dunks including a pretty powerful one on the 2.92m rim. A few jumps felt like back in the day, although it's difficult to describe what I mean by that. There's an "elastic feeling" in the calf that is hard to describe. I played in my bouncy running shoes.

Squat focus day 20:

Low bar squat:

20x5
20x5
60x5
80x5
100x3
120x3 ties
110x3 stopped due to back pain (see comments)

Explosive half squats:

60x5
60x5

Bench press:

20x5
20x5
40x5
55x10
55x7

Landmine one-leg deadlift:

barx8
bar+20kgx8
bar+25kgx8

Bodyweight: 92.6 kg
Sleep length&rating: 8h15m, 4/5
Exhaustion level: 9/10

Comments:

Did my squats with a belt, but the problem is that the belt makes me lose concentration for some reason and I tweaked my back on the left side a little after my third rep with 120 kg.

When I was flat BB benching regularly, I also found it most comfortable/stronger to bench with a pretty narrow grip (close to hat I often see PLers doing when they do close grip bench). Never really got the hang of wider grip benching. If I try to hit a big bench PR in future, maybe I'll play around with a wider grip just to see if I can make it work.

I also have very long arms so even a slightly wider grip is much harder.

Squat focus day 19:

Low bar squat:

20x5
20x5
60x5
80x5
100x3
120x3 old age
130x1 old age
110x3
100x3

Bench press:

20x5
20x5
52.5x10
52.5x10

Dumbbell stepups:

17.5x8 (each leg)

Slow tempo leg extensions:

96x8++88x4++80x3

Leg curls:

96x8++88x4++80x3

Bodyweight: 92.5 kg
Sleep length&rating: 8h, 4/5
Exhaustion level: 9/10

Comments:

Felt strong. First time doing the heavy sets of squats with a belt, felt a little weird. Still, , haven't squatted 130 kg in 8 years or so.