Adarq.org

BS 6x50, 6x70, 6x77.5
RDL 8x70, 4x8x80
BX 3x8xPurple Band
Bike - 12.5 mins

Notes:
Legs were toast .. didn't know why but now ive thought about it a bit and i think it must have been from the bike lol. I'm squatting 77.5kg with really bad form, like it's a GM squat. Da fuck. I forgot how hard i worked to get a nice looking squat and it's fairly disappointing how quickly it vanished once i stopped squatting for a while. There was a big guy at the gym repping 120kg and i just sat and watched in awe. I used to be able to rep that for a warmup everyday and my PR was like 18 reps. Now it just seems like another life. ha!

BS 6x50, 6x60, 6x70, 6x80, 8x50
Right Leg Press 3 sets. Right leg Leg Ex 3 sets
R leg BSS 8xBW, 12xBW, 12xBW
Bike 15mins

Notes:
Was very disappointed with the squats, im not really improving and i think it's because the L get is getting stronger and stronger and R leg is just being overwhelmed and not really participating at all. Bi leg exercises are making the imbalance worse not better. The day after my L leg will have the doms and the R leg has none.

Did some machine exercises and they were just disappointing as usual, i think they're good way of testing and exhibiting imbalance but don't really do anything about addressing it. Just the form is different between L and R, and L can benefit from those very exercises whereas R just struggles and from that struggle little is gained.

But then there was a revelation. I tried a BSS just while sat on the boxjump box and did a BSS while holding on to the side of the rack. And suddenly I felt my R leg being challenged in a way it hasn't been before. So i rigged up a strap configuration overhead for balancing and did some sets of BSS with the L elevated on the box. Started to see veins in my R leg, got a good leg workout and i think the BSS is going to become my goto staple for rehabbing from here on. Exciting.

BP 6x50, 6x65, 6x68.5, 6x67.5, 6x67.5, 6x67.5
Dips 3x8
DBBP 8x20, 8x17.5, 8x17.5
Curl 3x8x35
Bike 15 min

Dips are kind of nonsense, not consistent enough on depth.

Sunday
BP 6x70, 6x70, 6x70, 2x75, 1x77.5, 6x62.5(paused), 8x60(paused)
Dips 3x8xBW
Situp 45deg 12xBW, 12xBW
Bike - 20 mins

Managed to go a whole week without eating fries, pizza or sweets. Been off sweets for ages (months) but fries were a daily thing lately. Good to shake that. Now to make it stick.

Thursday
OHP 6x50, 2x55, 0Fx57.5, 4x52.5, 5x3x52.5
Chinup 6x3xBW
KB row 3x8x16kg
Neck exercises ~ 10 sets
Row - 17.5min, Bike 20min

Started training my neck lol.

Monday
BP 6x50(paused), 6x72.5, 6x71, 5Fx71, 6x62.5(paused)
Dips 10xBW, 8xBW, 8xBW
Bike 20min

Got a reality check on my bench ambitions. Apparently unless i take creatine and guzzle gatorade during workouts, im incapable of benching a set of 71kg without failing. And to add insult to injury i didn't bother setting safety pins (for 70kg which used to be a warmup) so i failed it on top of my chest and had to wiggle my way out .. no one seemed to notice which somehow made it worse. I had hoped i could just cruise up to my old worksets 2.5kg/week thanks to the memory effect. No such thing exists it seems. Wish i spent all that time injured on upper body, i prob would have something decent to show for the last 6 months instead of failing warmup weights lol. Or at least just maintain something .. blah. All good, just have to start from scratch i guess.

how's the leg rebalancing coming along? you dropped BSS as soon as you picked them up, but might be a good idea to do some unilateral stuff?

how's the leg rebalancing coming along? you dropped BSS as soon as you picked them up, but might be a good idea to do some unilateral stuff?

hard to say, i think it's gotten better gradually. ive been going for daily walks in the evening with the dog which i think has helped probably hte most. initially i'd get my r knee buckling randomly but lately it hasnt done that! And as far as lifting, squats look less assymetric than they were initially but .. i have made some changes, stopped using rehband sleeves, which i think becuse they wrap around the knee so snugly, it wasnt good with my r knee still having some swelling. may switch back later when the swelling is completely gone to see. but for now im using these neoprene sleeves which are very thin and flimsy, but they don't seem to affect ROM. So how much of is is that ive rebalanced and how much is it that im not using the rehbands? hard to tell without testing. i should probably do that. and also test with the uniltaterally leg machine exercises. I didn't do BSS again becuase the 2nd time it seemed to hurt my knee more than work out my quads. so i thought avoid it, it's def to do with the setup of the box, there is a magic arrangement which allows me to work out painfree but i hvent figured it out, did accidentally get it right the first time i did the BSS that time though!