Adarq.org

Glute/landmine focus day 5:

Hip thrust:

60x10
100x5
120x5
140x3
100x8
60x10

Quadruped glute machine:

120x10 (too easy even with the max weight)

Leg abduction machine:

120x8

Landmine twists:

bar x 10

Seated cable rows:

80x8

Leg extensions (hold at top, slow eccentric):

64x10
72x10
80x10

Leg curls:

80x10++72x4++64x3

Bodyweight: 92.1 kg
Sleep rating: 3/5
Exhaustion level: 9/10

Comments: Forgot the additional padding for the hip thrust at home so going over 100 kg was pretty painful which limited me quite a bit. Still, I did a lot of work.

Yeah, I'm always doing either squat + bench or bench + squat (all barbell exercises). It's pretty demanding but I'm trying to adapt to it.

Bench focus day 18:

Bench press:

20x5
20x5
40x5
60x3
70x3 (very hard, 3RM)
65x4
60x5

High bar full squat:

20x8
60x8
80x10
80x8

Chest machine:

40x10
64x10
64x10

Leg extensions:

40x10
72x10 (good)

Leg curls:

56x10
72x10

Bodyweight: 92.3 kg
Sleep rating: 4/5
Exhaustion level: 9/10

Comments:

Very weak in the bench press. Pretty good in the high bar squat, although it's very exhausting. Added some chest machine to supplement chest work. Also, at this point my leg curls are better than my leg extensions.

Glute/landmine focus day 4:

Hip thrust:

60x10
90x10
120x8
140x5
120x8
90x10

Cable kickbacks:

40x10 (each leg)

Cable side kickbacks (that looked and felt weird):

20x8 (each leg)

Leg abduction machine:

40x10
80x10
120x8

Landmine twists:

bar x 10
bar+10kg x 10
bar+10kg x 10

Seated cable rows:

80x10
80x8

Ab machine crunches:

6 pins x 10

Bodyweight: 93.3 kg
Sleep rating: 5/5
Exhaustion level: 9/10

Comments: All time in the hip thrust with 140x5.

Bench focus day 17:

Bench press:

20x5
20x5
40x5
60x3
70x4 (hard)
65x4
60x5

High bar full squat:

20x8
60x8
80x8 (medium difficulty, could've done 10-12)
80x8 (medium difficulty)

Hang powersnatch:

20x3
20x3
30x3
35x3
35x3
30x3

Seated cable rows:

40x10
80x8
80x7

Straight-leg deadlifts:

60x8
60x8

Bodyweight: 92.9 kg
Sleep rating: 5/5
Exhaustion level: 9/10

Comments:

Pretty good workout. The straight leg deadlifts really used up my hams.

Squat focus day 17:

Low bar squat:

20x5
20x5
60x5
90x3
115x5 (difficult, probably 6RM) old age
105x5
95x5

Bench press:

20x5
20x5
50x10
50x8 (possibly a 25 kg bar)

Slow tempo leg extensions:

56x10
56x10
40x10 (single leg)

Leg curls:

64x10
80x8
80x3++72x3++64x3++56x3

Bodyweight: 92.5 kg
Sleep length&rating: 8h55m, 3/5
Exhaustion level: 9/10

Comments:

Strong in the squat with 115x5 old age , although I'm taking pain medicine which makes you weak, a little. Bench press was difficult but the squat took a lot out of me and the bar might've been a heavier, 25 kg bar (looked thicker and heavier).

I'm doing leg extensions because they train the fully extended portion vs the squat where the flexed portion is emphasized in the quads and I think this helps. It's similar to deadlifts vs hip thrusts: the former helps with the stretched position of the glute, the latter with the squeezed position.

Here's the weird thing: some nights I have pressure in my chest. Last night I had it. Then next thing I know, I check the health app in my phone and it reports me that my heart rate dropped under 45 bpm for 10 minutes at 7:22 (went as low as 41 bpm). So I have bradicardia as well. Do you have your heart rate monitored during sleep, for comparison? Mine usually stays at 52-57.

I'm going to see a cardiologist in a few hours, just to be sure.

But that is playing full court, 5 on 5 basketball at high intensity, not making three steps and passing the ball in half court basketball. You can't compare these.