Adarq.org

Gym work 52:

Hip thrust:

60x6
90x6
120x8
120x8
120x8
90x8
90x8
60x10
60x10

Chinups:

8 (could've done 9 or 10)
5

Leg curls:

120x5++112x3++104x2++96x3++88x3 (a continuous set where I drop the weight by 8 kg when I can't do more reps)

Seated calf raises:

40x8
30x10

Bodyweight: 92.5 kg (+1.1 kg, heaviest in months)
Exhaustion level: 10/10

Comments:

Did a high volume of hip thrusts, 6420 kg total volume. I was quite spent after that, but still tied my old age chinups PR with 8 reps (then did only 5). After that I started having some faint chest pain (I sometimes get that when I train, could be angina, could be originating in the spine, I don't know).

Gym work 54:

Bench press:

20x5
20x5
50x5
70x6 all time
70x5
70x4
50x12

Dumbbell Bulgarian split squat (each leg):

40x8 (20 kg dumbbells)
40x8
40x8

Leg extensions:

72x10
72x10
72x10++64x4++56x4++48x2 (a long rest-pause set with lowering weights)

Seated V-grip cable pulls to chest:

3 pins x 10
6 pins x 10
8 pins x 10

Glute cable kickbacks:

5 small + 3 big plates x 10
5 small + 3 big plates x 10

Glute cable med pulls:

3 small x 10
3 small x 10

Bodyweight: 92.2 kg (+1.6 kg)
Exhaustion level: 9.5/10
Rating: Outstanding

Comments:

Bench press felt very strong, as I established a new all-time . 70x6 didn't felt like a max, a 7th rep would have been possible with a spotter. The surprising fact was that I was able to hit 5 reps in the next set, which usually drops quite a bit after such an effort in the first set. So the overall 15 reps in the bench press with 70 kg is definitely an all time .

Next I did some lighter BSS since I have my back a bit tweaked from the last workout, so I took it a bit easier. Nevertheless, I did a bunch of volume for the quads, adding leg extensions, and they felt amazing - the VMOs were really responding to it. The reps were done slow and purposeful.

Overall, one of the best workouts of the year, for sure.

I made a small change in my grip, just a bit wider by 1 cm or so, don't know if it mattered or not. I've also been taking creatine in the last month or so. Who knows how much either of these mattered.

Gym work 56A (lowerbody only):

Hip thrust:

60x8
100x8
120x8
120x8
120x8
100x8
60x10

One-leg landmine deadlift:

20x10 (each leg)

Bodyweight: 92.5 kg (same weight)
Exhaustion level: 9/10
Rating: Good

Comments:

Only did the lowerbody part of the workout since I'm going with a friend later in the evening at the gym again, and will do the upperbody part. Hip thrusts were really good, form and control was much better than in the last hip thrust workout.

Gym work 57:

Deadlift (squat rack was occupied by someone doing deadlifts so I did them first with him):

60x5
90x5
110x5
130x5 old age
150x1 old age

Zercher squat:

60x5
60x5
60x5 (felt a lot of pressure in the head from trying to hold the vertical position)

Chinups:

8 (could've done 9, possibly 10, but my neck pain increased after them)

V-grip pulls to chest (horizontal):

70x10
100x8
100x8

Crazy pistols (left leg only, these are when you hold the other foot extended in front of you with the other arm):

5
3
3 (all of them great)

Seated calf raises (very slow tempo):

30x10
30x10

Leg extensions (isometrics):

72 kg x 10 s fully extended, 10 s 20 degrees, 10 s 45 degrees, 10 s 60 degrees, 10 s 90 degrees

Bodyweight: 92.7 kg (+0.6 kg)
Exhaustion level: 10/10

Comments:

I started with the deadlifts and went up to 130x5 and then tried 150x1, which was very difficult and back driven almost 100%. Will not attempt again as it doesn't help me in any way other than as a display of back strength and is dangerous. The Zerchers were difficult in the sense that I get a crazy amount of "head pressure" from them, I probably get very tight abs-wise and create a lot of abdominal pressure which raises my blood pressure or something like this.

The pistols were incredible, even if I can only make them on the left leg only - crazy amount of control and power from the hole. Also did leg extension isometrics in different positions.