Adarq.org

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

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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

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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.

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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.