Adarq.org

16 March

ATG PAUSED SQUAT ( tempo 3:2:1  ):
5x12 @ 25kg
Finisher 25 @ 25kg ( + 13 reps )

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 7 rounds
Finisher:
PUSHUPS 23@BW ( + 8 reps )
BENT OVER ROWS : 23 @ 25kg ( + 8 reps )

Added the finishers. Not as an extra set like in the other training day. This one is already 1 hour long and exhausting, so substituted the last set of each exercise with an AMRAP finisher.
Very very nice!

13 March

Tempo run:

2K warmup
3x1.5K / 5 minutes walking rest
1K slow jog cool down

Target pace was 5:06.
Decided to do a max 1st attempt , hoping to keep the other two around 5:15.
I got 4:35 / 5:10 / 5:12. Great!!!
At the first sprint i continued to complete a mile, to register 2 new lifetime PRs : 7:19 mile and 6:53 1.5K 

10 March

C1a : STIFF LEG DEADLIFT : 12 @ 25kg
C1b : OVERHEAD PRESS: 12 @ 25kg
C1c : BICEP CURLS : 10 @ 25kg
C1d : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 4 rounds

C2a : BULGARIAN SPLIT SQUAT: 8 each leg @ BW ( + 2 reps per leg )
C2b : UPRIGHT ROW: 12 @ 25kg
C2c : BICEP CURLS : 10 @ 25kg
C2d : CHAIR TRICEP DIPS : 12 @ BW
C2 info : 4 rounds

Finisher: ( extra set )
BULGARIAN SPLIT SQUAT: 6 each leg @ BW
STIFF LEG DEADLIFT : 6 @ 25kg
OVERHEAD PRESS: 6 @ 25kg
UPRIGHT ROW: 6 @ 25kg
BICEP CURLS : 10 @ 25kg
CHAIR TRICEP DIPS : 12 @ BW

Why didn't i think of the finisher set earlier? Also why didn't i do more reps (to failure) at it?
Niiiiice, i always liked finishers, especially AMRAP. Next, time, fun!!!

9 March

ATG PAUSED SQUAT ( tempo 3:2:1  ):
6x12 @ 25kg

SS1a : PUSHUPS : 15 @ BW
SS1b : BENT OVER ROWS : 15 @ 25kg
SS1 info : 8 rounds

Strong.
Finding it hard to add reps/sets, workout is 1 hour long and sets already long and tiring. Trying to focus on small improvements in form/control/ROM strictness.

4 March

Low aerobic zone run

13.5K @ 1:48:12 , 8:01 pace / 134 bpm

That is back to back low-aerobic-zone run distance (+1K ) duration ( +6 mins ) AND pace ( -11s/km ) triple 
It is also, even by just 1 minute, the longest running session duration of any kind, ever! 

Yup, this week definitely went great!

2 March

Easy run 12K @ 1:11:53

, this is the longest distance i have ever covered in sub-6' pace (5:59 to be precise ).

27 February

'VO2 max' run

2K warmup
HIIT 5x800m / walking rest equal to interval time
1.5K cooldown

Target pace for the 800s is 4:36.
I got 4:35 / 4:45 / 4:35 / 4:45 / 4:59. Canceled the 6th sprint because big drop at 5th.
A bit displeased, i wanted to get the target this time. I was closer on average than last time, but still, I pushed but it wasn't happening.

^^^
True, but it is always frustrating when the same effort running is slower than you are used to.

24 February

ATG PAUSED SQUAT ( tempo 3:2:1  ):
6x12 @ 25kg

C1a : OVERHEAD PRESS: 12 @ 25kg
C1b : BICEP CURLS : 10 @ 25kg
C1c : CHAIR TRICEP DIPS : 12 @ BW
C1 info : 8 rounds

A little weaker today. This 8-round circuit is normally the entire workout, with an added first set of straight leg DLs(easy). The fatigue from squats prior to it seem to have severely affected it. Yeah, no shit Sherlock!