Adarq.org

BW: 89.0
Activity: 12.2
Misc: n/a
Diet Compliance: 3/3
Supplement: 3x(200mg caffeine + 400mg EGCg; 4 hours apart)
Mobility: T
Skill work: F

Training today.

---

BS 6x120(p0), 2x137.5, 1x152.5, 6x100
RVJ Jumps ~ 20
Bike 9km in under 20 mins (@40%)
Anti rotational abs

Notes:
Today i felt real good warming up .. everything went up strong with nice form. And then the fucking 152.5kg felt like i'd suddenly been transported to Jupiter with a huge g. Not sure what that was about. Maybe cos the double with 137.5kg took out some? That's bullshit though but in these dark days of cutting who knows. Fuck.

BW: 89.4
Activity: 8.9
Misc: n/a
Diet Compliance: 2/2
Supplement: 3x(100-200-100mg caffeine + 400mg EGCg; 3-4 hours apart)
Mobility: T
Skill work: F

Rest

BW: 89.5
Activity:
Misc: n/a
Diet Compliance: 8/8
Mobility: T
Skill work:

Rest. Dawned on me that the weight i gained since Feb wont magically disappear now that the conditions which favoured its accumulation no longer exist. One way process :/. Need to figure out a way to diet off 2kg so i can take a break from cutting, keep in mind im already eating right and exercising so it may need to be some exogenous change.

BW: 89.9
Activity: 9
Misc: n/a
Diet Compliance: 7/7
Mobility: T
Skill work: F

Training today

---

BS 6x120(p0), 1x137.5, 1x152.5, 6x100, 6x100
Bike - 10km in 30 mins (35% resistance)

Notes:
I hit a sticking point during the EOD minmax! Was a bit scary, but i had it. Just didnt have juice in my legs to make as smooth as usual. That didnt bode well for my plans for a decent squat session but i decided i'll just wait til the next workout.

BW: 90
Activity: 13.7
Misc: spinal erectors sore af
Diet Compliance: 5/5
Mobility: T
Skill work: T

Training today, recovery lower, bench press and bball

---

BS 6x120(p0), 1x152.5
BP 3x90, 6x1x95
Bball (full court pickup game for about 40 mins)
Dips 5x5 (BW(91)+14, 20, 16, 10, 6)
Abz - rotational stuff (good!; new ex)
BIke - 8km/20mins

BW: 90
Activity: 8.5
Misc: n/a
Diet Compliance: 4/4
Mobility: T
Skill work: F

Rest. Is it time for EOD ab work?

BW: 89.4
Activity: 10
Misc: n/a
Diet Compliance: 3/3
Mobility: T
Skill work: F

Training today.

---

BS 6x120(p0), 2x140, 1x152.5, 1x160
RVJ Jumps ~ 15
Bike 10km in 20 mins
Bike 10min warmdown
Back Xtn 12x75, 3x5x90

Notes:
When the 140kg double felt maximal what chance did i have for squatting 160kg? I managed but it was messy AF. This equals my raw PR from december but back then i did it on a platform whereas this time it was rubber. Form was cleaner then, unacceptable this time. Used knee sleeves, didnt back then. Not happy about my shithouse squat. i just didnt have the abdominal strength to lock out the rep without getting folded over and goodmorning the rep. Not sure what i can do about that, my lack of ab strength is severely restricting squats and i'd say even overhead exercises like pressing.

Not jumping as high as i was last winter. Not even close. What i could SVJ back then im struggling to equal of a max effort RVJ! What happened? Getting old? Fat? Something else?

Pushed the envelope on the bike. My HR hit a cosy 175 in the sprint phase (first 5 mins) and i kept it above 165 for the entire 20 minutes. Feeling okay. Keep improving from here.

I returned my Alivecor. I enjoyed using the device but for $200 AUD it was a ripoff. Ordered an oximeter and it came yesterday .. cost about $30 off ebay and im much happier with it. I always had an optical reader on my wrist band but those things are USELESS and i dont consider it any better than a random number generator given a localised seed.



Can use it at the gym etc without any issues that i had with the alivecor esp when active (between bouts).  I checked my HR after the heavy squat and my HR was 145 immediately after the set. Used it while doing exercise bike and i saw i was in that 100-120 bpm range for the ride. Looking forward to friday when i'll use it for basketball training and wednesday when i do HIIT intervals on the bike. Eventually i wanna start sprinting regularly too but the last time i did them it didnt go well so im going to keep working on my heart and lungs til i feel im ready to get back to track work. Exciting stuff.

I made a thread about it elsewhere but basketball is pretty heavy on the heart, most of the game is played at 85% of max HR. Or between 160-180 bpm for most male players. Im probably on the higher side (and more so) cos my Adrenalin jacks up like crazy during games. To be an athletic basketball player i needed to do a ton more conditioning preparation than most ppl b/c im slower and unathletic compared to the majority of players. Lifting gives me a strength surplus but the missing part of my training was i badly needed a fitness surplus to give me a competitive edge given my limitations as an athlete.