Adarq.org

8 February

Low aerobic HR zone run 8K @ 55:50 ( 7:27 pace )

1km more, yet 25''/km faster on average, compared to last week.
Impressive progress. Watch agrees, it is improving my metrics rapidly.
I guess Ive built a solid fitness base over those last years.

6 February

ATG SQUAT:
5@60kg ( +5 kg )
5@65kg ( +5 kg )
5@70kg ( +5 kg )
4@72.5kg ( +2.5 kg ) ( -1 rep )
3@75kg ( +2.5 kg )
-Forced progress from remembering wrong what i did last time, i was aiming for 2.5kg ups in 2 sets. And i wondered why everything felt so heavy lol

DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 10 @ 53, 53, 59, 59 kg ( +6 kg for all sets )
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 12 12 11 @15kg each hand ( +2 reps for set 2, +1 for set 3 )
DB TRICEP EXT :  12 12 12 @ 17.5kg ( +2 reps for last set )

Since 495 is regular again lately, hit a 500-something single one day, just for the thug of it 

Low bar squatting was never my thing, we talked about it many times in the past, i tried it but it never worked, high bar was always better/stronger for me.
Guessing from how that fatigued 3*72.5 went this week, id say i could do a 85 or even 90 kg single. BW is little over 86 lately.

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1 February

Low aerobic HR zone run 7K @ 55:04 ( 7:52 pace )

Finally, a 'real' (non-treadmill) low aerobic zone run, first since mid October.
Very slow as expected ( about 1 minute / km compared to last time, which was my last week before HM race though, at my best fitness ever ).
Speed is not important at this period, bringing in and progressing weekly low-aerobic and HIIT sessions is the goal.

30 January

ATG SQUAT:
5@55kg
5@60kg
5@65kg
5@70kg ( +1 rep )
3@72.5kg ( extra set )

DB BENCH : 4x10 @ 20kg each hand ( +1 rep for last 3 sets )
SEATED CABLE ROW : 10 @ 47 , 47, 53, 53 kg ( +6 kg for all sets )
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 12 10 10 @ 15kg each hand ( +2.5 kg per hand for all sets ) , ( -2 reps for last 2 sets )
DB TRICEP EXT :  12 12 10 @ 17.5kg ( +2.5 kg for all sets ) , ( -2 reps for last set )

Very nice.

26 January

DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg
5 @ 95kg  ( extra set )

INCLINE DB PRESS : 10 @ 17.5, 17.5, 20, 20 kg  each hand ( +2.5 kg for 2 sets )
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg ( +6 kg for all sets )
EZ BAR CURL : 3x12 @ 25kg
SKULL CRUSHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand

Form/rom/approach-failure focus continues. Makes a ton of difference already.

22 January

SS1a : PUSHUPS: 15 @  BW
SS1b : BACK WIDOWS: 15 @ BW
SS1 info : 10 rounds

Man o man, back is wrecked again from those silly BW 'widows'. They make me more sore than anything.
Must fit its loaded version in my gym sess, e.g. rear delt flys or something.

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23 January

TREADMILL , RUN 7.5K @ 44:23 ( 5:55 pace )

0.5K more, 12 seconds/km faster, felt kinda smoother.
Nice.

18 January

RUN 7K @ 42:50 ( 6:07 pace )

Felt fat, clumsy, stiff , de-trained and , of course , slow.

Makes sense though, this was the first 'real' (non-treadmill) run since this:

23 November

Run 7K @ 40:23 ( 5:46 pace )

Weather and work and weights won't let me run. I'm fine as long as i maintain this fitness level, which seems to be happening so far.

Let's get back at it, shall we?