Adarq.org

12-09-17

Morning BW: 77.3

Workout

Squat
Bar x Lots
50 x 5
70 x 5
90 x 5 x 5

Barbell Row
55 x 10, 10, 10

Barbell Bench
Bar x 10
40 x 5
55 x 5
62.5 x 5
72.5 x 5

DB Low Incline Bench
20 x 16, 14, 12

NG Chins
BW x 10, 10, 8

Lying Leg Curl
55 x 13, 12
60 x 7 + some partials

Bayesian Cable Curl
8.75 x 9
6.25 x 12, 9
[think i will dump these for BB curls or some such for a while, they're bette as a pump exercise in a programme where I'm doing multiple arm things on a given day, I reckon -- at least I enjoy doing them that way more]

Leg Raises [using one of those captains chairs w/ a half bosu ball, feel like I can get a bit more rom/stretch that way?]
BW x 10, 10, 10
[Idk if I will bother with these, though, haha, there are better/more consistent ab things available]

SS1A Reverse DB Wrist Curl
4 x 14, 14, 14

SS1B DB Wrist Curl
10 x 20
12 x 13, 13
[basically no rest between any of these sets, it's not like wrist stuff is taxing]

Treadmill
10 mins @ 5%/4mph
7 mins @ 5.5%/4mph
5 mins @ 6%/4mph
Avg HR - 145 BPM
Max HR - 156 BPM [though that was one random big spike v. soon after switching to 6% incline, it settled around 149+-2 for the rest of the 6% time, from what I can tell (I need to enable the lap funciton in the "cardio" profile on my watch still)]

Notes

Solid workout. Slight discomfort in my right adductor beginning w/ first 'heavy' squat set. Didn't seem to really impact anything. Felt it a little on the treadmill walk too.

Wondering if I should rather focus my gym accessory leg work on quads rather than p-chain since I build up a fair amount of p-chain fatigue from the jumping/sprinting? It's a minor decision, though, so not over bothered.

Great job on the cut. What are you working towards, 75kg?

Notes

Solid workout. Slight discomfort in my right adductor beginning w/ first 'heavy' squat set. Didn't seem to really impact anything. Felt it a little on the treadmill walk too.

ya be careful with that, especially now that you are starting to incorporate sprints & such. Don't want that to become chronic.. easy to overwork the hip flexors/adductors, and then they tighten up and can become a bitch. For the walk, if you're feeling it, i'd drop the pace/effort down a bit until you don't feel it. Hopefully it doesn't come back and bug you anymore, just a "one time deal" for now, but walking/sprinting/running will stress the adductors quite a bit so, if you start feeling it, drop the pace a little and see if it disappears, then just try and not aggravate it by squatting too heavy when they are fatigued.

Wondering if I should rather focus my gym accessory leg work on quads rather than p-chain since I build up a fair amount of p-chain fatigue from the jumping/sprinting? It's a minor decision, though, so not over bothered.

well, if you're doing direct assistance, then i'd still do it 1:1 ratio, ie, leg extensions + leg curls as a weak example. If one muscle group is more fatigued (just fatigue, not strained), you can always just lighten it up and rep it out - so for example with hamstrings, just lighten up the RDL's and bang out some more reps, becomes a bit more of recovery too so that's good.

my 2cents!

good stuff man. peace!

<a href="http://www.youtube.com/watch?v=kNxmUCeIy54" target="_blank">http://www.youtube.com/watch?v=kNxmUCeIy54</a>

Squats. Maybe just hitting parallel until 4th rep which seems good and 5th rep which is a bit below. Angle could perhaps be a factor, idk, in any case they look very easy well within range, so just being more conscientious of depth in future shouldn't be an issue.

unless you're planning to compete at some point, if that's a comfortable depth then don't sweat it. hips were shooting juuust a touch on the last couple of reps. be careful as weights get heavier, if that gets worse can lead to low-back strain as you pitch forward and try to correct.

makes sense to me. I think quads fatiguing ahead of other things is the cause there, shall be mindful of it. ty!

15-09-17

Morning BW: 76.9kg [a little surprised! out for dinner at a pub and was just eating+snacking for ages -- it's good I keep my activity level so high]

Workout

Run to park - .87mi in 7:25 [i.e. 8:30 pace]
Avg HR - 154
Max HR - 176
I was down to 7:20 pace for last section of this. I just felt quite light on my feet and like running rather than just jogging to the park. Probably hurt the rest of my workout, but whatever, haha.

Jumping --

Mix of SVJ/RVJ/Drop step jumps for ~15 mins, about 20-25 jumps probably. SVJs felt shit, but 1-3 step RVJs where all good. Did the t0dday method. Get like 2-3" from a drop set, another 1-2" from 2 steps and if I absolutely nail 3 steps I get another 1".

Did 1x10 each on MR Tuck Jumps [is there a definitive/adarqui video of these? couldn't find one that looked legit] and pogo jumps. Ankles not feeling strong/bouncy at this point so just moved on.

Tempo sprinting --

2 x (6 x 150m) @ 30.5s -- times a little variable here, but this was the average
Avg HR - 155
Max - 178 [usually peaking in the high 160s/low 170s after each sprint, though]

Felt fine. This is the most volume of tempo sprinting I've done so far (1800m) and it felt solid.

Notes

Tomorrow is probably a total rest day, maybe a kettlebell recovery circuit a-la the other day. Quads are tired.

The 5/3/1 protocol I'm running advises a deload after 2 cycles (I'm in week 2 of 6 so far). I think I will deload all my lifts except for squat then, because I'll be way to tempted to try a 1-3RM by then. That's like 5/6 weeks away, though, haha.

hips were shooting juuust a touch on the last couple of reps. be careful as weights get heavier, if that gets worse can lead to low-back strain as you pitch forward and try to correct.

first rep is my fav. 

Thanks for squat feedback, pals! I noticed the major difference between rep 1 and the rest is that I don't dip my head forward with the beginning of the concentric on the first rep. Keeping head back like that will probably also help prevent me tipping forward, thus pleasing both LBSS and adarqui at once. Will keep that in mind 

17-09-17

Morning BW: 76.7kg [good]

Workout

Deadlift
60 x 6, 6
80 x 5
100 x 5
120 x 5
130 x 5

OHP
Bar x 5
35 x 5
45 x 5 x 5

Wide Grip Pullups
BW x 10, 10, 10, 8

Dips
BW x 20, 15, 11  [woah, 20! that crushed my triceps so I had nothing for those next two sets, but still, 20!]

Split Squat
24s x 8, 8, 8 [ow. finally properly tried this as FP suggested a while ago, feel it well in my quads and the glute-ham tie-in area]

Alternating DB Hammer Curls
16 x 10, 9, 8 [just straight up prefer reverse ez bar curls, let's get that wrist strength going]

SS1A DB Reverse Wrist Curl
4 x 16, 16
6 x 7 [forgot there were 5s in a diff part of the gym, so will bridge to those next time]

SS1B DB Wrist Curl
14 x 13, 13, 10

Treadmill
21 mins @ 5%/3.8mph
Avg HR - 134 BPM
Max HR - 143 BPM

Notes

Didn't wear watch this weekend until the gym today so I don't have a v. clear idea of activity. A few miles of walking yesterday, and a lot today (before the gym), on feet more of less constantly for 3+ hours.

Rare evening work out, hadn't eaten that much so went into it feeling very hungry. Have only rarely been hungry on this cut so far, so that was odd.