Adarq.org

Tue (12/1/2021)
Daily Activity:   
Daily Training: n/a
BW: 99.0kg

BS 6x6x115
Pogo jumps 3x5

Notes:
Squats looked a lot better than they felt. I do not want to be doing 6 sets of hard backsquats every week .. but i dont want to do more than one squat workout a week either. For now, i'll stick to this but i want to focus on running and by the time im done with the squats i have no energy left to do anything else.

Had covid vaccine on the 2nd Jan

Symptoms on the 3rd

Tested positive on the 4th

 

damn that's some bad luck. you went a whole year being exposed to the virus without catching it, got the vaccine and then got covid the next day. Wishing you a speedy recovery.

Wed (6/1/2021)
Daily Activity:   
Daily Training: n/a
BW: 99.6kg

OHP 5x62, 5x63, 4x5x62
Chin 3x6xBW
DB OHP 2x8x27.5, 0Fx27.5

Notes:
ohp is getting real .. need to dig deep next week for the 62.5kg milestone

Sat (2/1/2021)
Daily Activity:   
Daily Training: n/a
BW: 99.3kg

BP 5x90, 5x90, 5x90, 4Fx90, 4x90, 4x90
Incline DB BP 8x32.5, 10x30, 9x30
Dips 8x12.5, 7Fx12.5, 8x12.5

Notes:
For the first time i got 4 reps across on all sets of benching 90kg. I actually felt strong attempting the 5th rep of the 4th set too, which was cool, but just couldn't finish the rep. So progress is coming, albeit not at the regular 1rep/week i was maintaining til i hit 5s. At this rate it will take sometime to get 6 sets of 6, but once i get there, i think it will be a pretty big milestone.

I have been reducing carbs (and increasing protein via nandos) on 'recovery' days (ie. eod) which might be affecting performance slightly on training days - but - it's worth it to lean out a little while still progressing (maybe slowly). im not ready to begin a cut until i've actually devoted myself to at least 12 weeks of regular running (2x a week, maybe a session of intervals etc)

Thu (31/12/2020)
Daily Activity:   
Daily Training: n/a
BW: 99.6kg

Rack DL 6x155, 6x160(Hook), 1x180(Hook)
Jumps, SVJx5, RVJx5(RL), RVJx5(LR), MEx5, MEx5
Cable Row 3x8x105

Notes:
Damn i look so slow and jump so low these days. But it was only march when i could still get up to a reasonable vertical .. now im 15kg heavier .. it's pretty sombering. I dont really care about vertical but that's a huge dropoff.

Also hugely experimented with DLs after all my thoughts, i do think i had a big reality check. I tried to pull off the floor after the heavy single and was conservative going for 140kg - couldnt budge it off the floor lmao -so i dropped to 120kg and i think i got one or two reps (or zero, i cant remember now) - finally managed to pull a few reps at 100kg. Talk about fool's gold ..

the reason i wanted to pull from the floor? i can drop the bar on the set down .. and hopefully avoid the injury risk of my very ugly setdown, since rack pulls cant be dropped (shouldnt be dropped).

the saving grace is that pulling from the floor .. as hard as it is, i felt it very much in the legs .. so since i actually want to work on my legs more (without squatting more), will be spending more time pulling from the floor. in the meantime, i think i will stop doing hooked sets because it throws form off .. and just progress with normal grip at the rate of 2.5kg/week.

Sun (27/12/2020)
Daily Activity:   
Daily Training: n/a
BW: 99.1kg

BS 4x120, 0Fx140, 5x4x115
Jumps ~ 3 sets

Notes:
140 was ambitious .. couldn't finish it, should have gone for the 2.5kg jump to 135kg but it was the last squat session of the year how could i resist breaking out a 2020 pr

Fri (25/12/2020)
Daily Activity:   
Daily Training: n/a
BW: 99.3kg

BP 5x90, 5x90, 4Fx90, 4x90, 4x90, 3x90
Incline DB BP 8x32.5, 10x30, 10x30
Dips 3x8x11.25

Notes:
Seems ive hit a wall on the bench after making regular progress every week, this time i could only manage 2 of the scheduled 6 sets of 5. Need to dig deeper to find something for next time, will try to sleep and eat better etc to give myself a fighting chance to get thru all 6 sets.

Went for a walk for the first time in months which involved going uphill first i was finding it as easy as i usually do going downhill. the last time i walked regularly i prob weighed sub 85kg .. early in the pandemic .. so regular bike work + lifting seems to have done good things.

i meant to mention on sunday i went to put some hoops up and i was finding shooting pretty easy . i think the upper body emphasis on lifting has done wonders for my shooting even without any practice or movement efficiency etc.

i should probably also mention none of my pants fit me anymore and im not about to admit defeat and start buying 38" waist pants again. if i can end the summer fitting into 32" again (which with vanity sizing isnt anything super ripped or anything) while maintaining my 60/90/120 ohp/bench/squat worksets while running and biking regularly i'll be happy.