Adarq.org

Fri (10/4/2020)
Daily Activity: 5
Daily Training: 13 days
BW: 83.1kg (no shoes)

BS 6x50, 6x80, 6x105, 3x120, 1x132.5, 8x107.5, 12x97.5(belt)
BP 8x40, 8x57.5
Slow run around block ~20min

Notes:
Abz pretty beaten up. that set of 8 with 107.5 was ugly and brutally hard. didn't feel up to doing the set of 10x97.5 after that, walked it out, was heavy, felt deflated and put it back. Then thought to try a belt instead of ending the workout and it worked, not just a placebo  .. i really want to explore cycling belt training with my normal raw.

Sun (12/4/2020)
Daily Activity: 5
Daily Training: 15 days
BW: 84.1kg (no shoes)

BS 6x50, 6x75, 6x100, 3x120, 1x135, 8x110, 10x100
OHP 8x27.5, 8x37.5
Run - 2.75km, 17:18, 06:15/km pace

Notes:
Pulled out the new GPS watch for the first time (my old one died last year) and timed my standard run around the block. Surprising to find it's only 2.75km and im in such bad shape that 15 minutes seemed like a good goal lol. Yeah got work to do.

Tue (14/4/2020)
Daily Activity: 6
Daily Training: 17 days
BW: ? (no shoes)

BS 6x50, 6x75, 6x100, 3x122.5, 0Fx137.5, 1x127.5, 10x102.5, 15x90(belt)
BP 8x40, 8x57.5
Run - 17min

Notes:
I've fallen into this trap where squat workouts are very hard mentally and to recover from and so i'm trying to make up for it by eating junk, which is a mistake in the first place but especially when im going to undo all my hard work to have got leaner. so a new plan is since im around day 20 now, it's time to focus on something else for the next 20 day block.

over the years ive tried it all, oly squats, front squats, pause squats etc. but i haven't seriously tried belted squats. i did use them initially before i knew what i was doing with horrible form but now it will be with better technique. this will stop me from burning out by trying to chase my old maxes which im far from (tonight i failed 137.5kg and i can easily see myself getting injured if i keep this up).

a strong squatter on lyle mcdonald's mean forum swore by standing ab pull-downs for squatting core strength. he did 'em with bands and cables both, iirc. n=1 but something else to consider if you're concerned about your core.

Fri (17/4/2020)
Daily Activity: 5
Daily Training: 20 days
BW: 84.8kg (no shoes)

Recovery BS 6x50, 6x75, 6x100, 3x120, 1x130
OHP 6x50, 3x58.5, 2x61, 8x53, 10x50
Chinup 5x11.25kg(shit form though, repeat), 8xBW

Notes:
Drained but new block here we go. Was pretty ambitious to bump daily min to 130kg but just cos it's a challenge now doesn't mean it will be in a week, so lets stick through the dark times and see what happens.

Sat (18/4/2020)
Daily Activity: 2.5
Daily Training: 21 days
BW: 85.2kg (no shoes)

BS 6x75, 6x100, 3x127.5, 1x132.5
Back Xtn 12xBW

Notes:
I was lucky not to get injured today. That 100kg warmup felt precariously dangerous. Didn't end up doing anything after the 130kg single though i did load up 107.5kg then 110kg, then 95kg then 90kg then 85kg. Just wasnt feeling it today. Weird day.

Damn that's an awesome idea! breaking down splits by distance, kind of how an engineer can look at a signal in the time or frequency domain depending on whichever is more insightful can be very enlightening, it makes sense a runner would like to view the same run in different domains. I'll think about it some more too.

Mon (20/4/2020)
Daily Activity: 5
Daily Training: 22 days
BW: 84.2kg (no shoes)

BS 6x75, 6x100, 3x122.5, 1x130
BX 15xBW
Run - 2 laps (5km)

Notes:
My body is not dealing with daily squats all of a sudden im not recovering. Those 130kg singles might be the reason, maybe im being too damn greedy doing it every day? But afterwards even walking out the bar with 87.5kg feels heavy and my abs/core/spine just nope out. In hindsight im thinking this is a waste of a training day, surely it's better to drop the daily max and do some worksets than keep the max where it is and be unable to do any work afterwards.