Adarq.org

^^^
Thanks, here's the update:

15 March

DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
5 @ 90kg
5 @ 100kg
3 @ 110kg
2 @ 120kg
1 @ 135kg ,  ( + 5 kg ) , new recent years 

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 4x10 @ 71kg
EZ BAR CURL : 3x12 @ 30 kg ( + 2.5 kg )
SKULL CRUSHERS : 12 12 10 @ 30kg ( + 2.5 kg ) , ( - 2 reps at last set )
DB SHRUGS : 3x12 @ 20kg each hand

Sweet

12 March

ATG SQUAT:
5@60kg
3@70kg
1@80kg ( -1 rep )

BB BENCH : 10 @ 45, 47.5, 50, 50 kg ( + 5, 2.5 kg in 2 first sets )
SEATED CABLE ROW : 10 @ 65, 65, 65, 65 kg
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN :  3x12 @ 17kg

-De-loading legs weights even more.
Gonna keep it to a building to a heavy (90% or so) single for squats and deadlifts.
Gonna add a weekly tempo session till the race in 5 weeks too.
I need all the legs juice for running.

Yes, that too, "negative splits is the sign of a runner's maturity".
Alright, lets apply all that advice together  :

4 March

Run 8K @ 43:36 ( 5:27 pace )

Fastest run of 2024 , 13'' per km faster than last week!
Wasn't even a near-max run, just kept in mind to stay a bit uptempo for the entire duration.
Last km split : 4:59 , by far the fastest obviously, also just as fast as the best 1K sprint of last tempo run. Sweet!

29 February

Low aerobic HR zone run 7.5K @ 55:40 ( 7:25 pace )

Another 2 seconds per km faster. I would like to improve, I'm like stagnating. Watch also paused my progress.
However the feel at this one was better, run was effortless.

23 February

DEADLIFT :
5 @ 90kg
5 @ 95kg
5 @ 100kg
5 @ 105kg ( +5 kg )
3 @ 110kg  ( -1 rep )
1 @ 120kg , ties recent years 

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 10, 10, 10, 9 @ 71kg   ( +1 reps for last 2 sets )
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand
-Continued to reduce leg lifts volume

---

23 February

3K low aerobic HR zone warmup
Sprint 6x400m / 90'' to 2 minutes walking rest
1K low aerobic HR zone down

-400m paces were around 4:30 , best was 4:20 worse was 4:45. Nice!
-Great week cap. First week of 2024 that i do all 3 run sessions ( easy/slow/HIIT) , also first week of 2024 that i trained 6/7 days.

---

27 February

RUN 8.5K @ 49:39 ( 5:50 pace )

-Bad run to start for the week. Legs were expected fresh but they were dead, muscularly.
I was 10'' per km slower than last week, but at least i did 500m more for the silly 2024 distance 
Also at the 8K split i was at 5:44 so not that far from last weeks. But the feel was worse.

damn that sucks man. hope you feel better soon
its been 15 days since last training, any improvements? any doctor explanation/cure?

15 February

3K low aerobic HR zone warmup
Sprint 3x800m / 2 minutes walking rest
1K low aerobic HR zone down

First HIIT run since October (!!!)
Was aiming/expecting a just-below-5:00 pace, indeed i got 4:57 for the first 2 sprints, then went all out at the last one and got 4:33
Not bad at all.

^^^
I like the swings. Remind me of the good old vert training day
Yes i do tilt. Not planned, it comes naturally, it is a p-chain dominant explosive exercise so i subconsciously posterior-tilt and squeeze that old butt at the end. 

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Damn i fell back at logging, let's see if i can recall what i did:

9 February

DEADLIFT :
5 @ 80kg
5 @ 90kg ( +5 kg )
5 @ 95kg ( +5 kg )
5 @ 100kg ( +5 kg )
5 @ 105kg  ( +5 kg ) , ( +1 rep )
-Wow much stronger. 80kg just flew up.

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 10, 10, 9. 9 @ 12.5kg each hand  ( +2.5 kg per hand for all sets ) ,  ( -1 rep for last 2 sets )
LAT PULL DOWN : 10, 10, 9. 8 @ 71kg  ( +6 kg for all sets ) ,  ( -1/2 reps for last 2 sets )
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand

Strong!

---

12 February

RUN 8K @ 45:22 ( 5:40 pace )

Even faster than last week but legs are dead. Quads specifically, they are muscularly fatigued.
3*weights + 3 *cardio / week doesn't come for free at this age.

---

13  February

ATG SQUAT:
5@60kg
5@65kg
5@70kg
4 + 1x1/2 @72.5kg
3 + 2x1/2 @75kg
-Same weights and reps with last week (but i completed set reps with halfs ). Legs even more dead though.

DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 4x10 @ 59 kg ( +6 kg for first 2 sets )
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 15kg each hand ( +1 rep for set 3 )
DB TRICEP EXT :  3x12 @ 17.5kg