Adarq.org

that program always looks so nuts/fun when logged.. cool to see you back on that.

Yeah it's such a weird mix isn't it. I spent so much time looking at different programs and trying to come up with my own when I remembered this one. I haven't even included the oly lifting aspect which I will do on the next 6 week block.

21/06/18
Missed training. Work and lifestyle conspired against me haha. If I was better organised I would have made it though so will do better next time.

22/06/2018

Skipping
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Front Squat - 2 reps every minute at 70% for 11 sets total- bar x 5, 40 x 5, 60 x 2 x 11
B. Deadlift - 1 rep every 20 sec at 70% for 11 sets total- 60 x 5, 90 x 1 x 11
C. Standing press - 2 reps every minute at 70% for 6 sets total- bar x 10, 30 x 5, 40 x 2 x 6

D1. 5-10x5 Weighted Dips- bw x 7, 7, 5, 4, 4
D2. 5-10x5 Weighted Chin-ups- bw x 7, 5, 4, 3, 3
Not strong enough to add weight to these yet.

23/06/18

Did no warm up at all aside from the initial sets of each exercise. Everything is so sore so not sure it would have mattered much anyway.

EMOM
Front squat 13x2- bar x 10, 40 x 5, 60 x 2 x 13
Deadlift 13x1 every 20s - 60 x 5, 90 x 1 x  13
Standing press 7x2- bar x 10, 30 x 5, 40 x 2 x 7

Hip flexor and lat stretches

24/06/2018

Skipping - 2mins

EMOM
Front Squat 15x2- bar x 10, 40 x 5, 60 x 2 x 15
Deadlift 15x1 every 20s- 60 x 5, 90 x 1 x 15
Standing press 8x2- bar x 10, 30 x 5, 40 x 2 x 8

Cuban rotations - 2 x 10
Back Bridge - 2 x 10s

Couch Stretch - 2min each side

Week 1 is in the books.

curious, you going to try to get in some runs still? i saw the last one was the 18th, wondering what kind of frequency you're looking at if you plan to keep doing it.

pc!

27/06/2018

Warm Up- 1 x mixed netball game (6.45pm). A couple of the girls playing had their fitness trackers on and ran (short repeat sprints) between 4.5-5k so it would be safe to assume I did a similar distance plus 20-30 near max effort jumps along the way. Not the best warm up for lifting but what are you going to do.

8.45pm
Walking pike
Open body hang
Squat & rotate
Blade stretch / rear support
Lateral split hold

A. Front Squat - 2 reps every minute at 70%+5kg for 7 sets total- bar x 10, 40 x 5, 65 x 2 x 7
B. Deadlift - 1 rep every 20 sec at 70%+5kg for 7 sets total- 60 x 5, 95 x 1 x 7
C. Standing press - 2 reps every minute at 70% for 4 sets total- bar x 10, 30 x 5, 40 x 2 x 4

Strict Chin-ups - 5 minutes, start a set every 30 seconds, the set with the lowest number of reps is your score- did not attempt due to elbow pain

10 minutes stretching- moved this to well after weights session with some light relaxed stretching

Resilience - 10 min time cap
Standing bentover reverse flies “chest parallel to the floor” - 3x10 - 10 reps at 5kg db
Band pull-aparts - 3*20- 20 reps
Thick Bar Curls 3*5- 1 x 10 @ bb (not thick bar)

Definite time issue tonight but couldn't be helped with work and netball. I am loving this program at the moment though. It reminds me a lot of when I did Dan John's 40 day program. I remember front squatting 70 every day back then for 2x5 and PR'ing with 120 after 4 or 5 weeks or something. First time in a long time I've been excited to get in the weight room and am excitedly looking forward to what's coming up next.

04/07/18

Netball game. It's amazing how competitive I am and how much I enjoy the smallest of victories. Also amazing how a run around made me feel so much better. Neck and upper back were still sore going into the game but once I warmed up it was great.

05/07/18

AM- Training day

Big warm up- skipping, banded shoulder work, HF stretches, monster walks

EMOM
FS- 5x2@60
DL- 5x1@90 (every 20s)
OHP- 5x2@40

Some upper back work to finish. Felt good. Legs not heavy at all after the previous night's netball game

PM-
Hapkido class. Both the kids were keen to get back there so even though I was going to miss it we all went along. Fairly easy class which was nice for me and good to give the kids some focus.

Have had an interesting last week or so. Nothing quite like having a cold and gastro at the same time. I never knew that sneezing could be an extreme sport haha.

18/07/18
Played netball with the wife and friends. The usual stuff of being a basketball player playing netball. #funtimes


19/07/18
1.1

Skip, singles for speed, maximum repetitions without an error
Mobility Circuit
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Snatch technique work 10 min (High hang full to max)- 5 rep bar complex- DL, high pull, panda pull, power snatch, OHS
B. Clean and jerk technique work 5 min- power clean and jerk- 3x3@40kg

C. Front Squat - 2 reps every minute at 70% for 3 sets total- 80 x 2 x 3
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 120 x 1 x 3
E. Standing press - 2 reps every minute at 70% for 3 sets total- 40 x 2 x 3

Assistance work - 20 minutes 3-6 rounds, RPE 6

F1. Incline Biceps Curls x10 - 4/0/1- 8kg x 10, 10
F2. Lying tricep extensions x10 - 4/0/1- 8kg x 10, 10
F3. Push-ups x10-20- bw x 10, 10
F4. Close hand chin-ups X full + X top half only- 3/3, 3/3
F5. Calf raises - x50 reps- 25 each leg x 2

22/07/18
1.4

A. Snatch technique - OH Squat RS15 4/2 - 6/10 Effort- only did bar technique work- focused on first pull and lat engagement
B. Power clean - RS5 - 6/10 Effort- 40 x 1, 50 x 1, 1, 1, 1
#
C. Front Squat - 2 reps every minute at 70% for 9 sets total- 80 x 2 x 9
D. Deadlift - 1 rep every 20 sec at 70% for 9 sets total- 120 x 1 x 9
E. Standing press - 2 reps every minute at 70% for 9 sets total- 40 x 2 x 9

Handstands + mobility 25-54 min
BLOCK 1
Wrist Preparation - 2 min
Handstands
2 min kick-up practice, 2-3 attempts / 30 sec
5 min to find a new PB maximal duration hold
2 min wall holds - nose to wall max time on the wall, feet together, only toes on the wall.
Muscle-ups > Weighted false grip pull-ups RS10 > False grip isometric holds mid position - 1 set max reps
Shoulder stands - 2 practice sets for a max effort set
#
BLOCK 2 - 4-16 min, 1 min / movement x4 rounds
Jefferson Curl
German Hang
Back Bridge
Horse Stance
#
BLOCK 3 - 4-16 min
Mana Shoulder Prep / Dislocates
Hip Flexor Stretch - Diagonal Stretch https://www.youtube.com/watch?v=6R1uZ5O74t0
Squat - elbows to floor, lateral shift, reach up and rotate

Missed entire second half of training. I had the option of training or spending some time at the pool with my kids. I chose the latter.
Having some interesting knee sensations. Not really painful but feels a lot like it's related to the calf. Very weird. Results in some lateral knee pain but I really don't know. Started after I did the full cleans with 60kg last week.