Adarq.org

05-04-25

Got antsy in the evening so did a few sets of preacher curls, some wrist wrench and played around with front lever. Can hold a decent OL front lever. Don't think I've ever done a good full one, which is about same difficulty as OAC depending on anthropometrics, i think?

06-04-25

Run -- 13.55k, 1:25:01

Notes

Beautiful weather. Nice run.

4:36 on feet this week, up a massive 1 min from last week. I guess I did 20 mins on bike as well that I didn't last time. No change niggles-wise, so I might try to add a lil more volume next week.

08-04-25

Run --
w/u
5 x (6' on, 1' off) [4:50, 4:46, 4:43, 4:48, 4:57]
c/w

11.21km tota

Notes

Found my H10 chest strap, so HR is from that. Thought I had nailed pacing, HR was high 150s, low 160s, then mid 160s, but that rep was avg 170 and the slowest. Maybe conditions/wind or some such.

Slower than last week too. Mysterious, not concerned though.

10-04-25

RDL
160 x 4, 2

Rev Nord
+20 x 7, 5

Incline Bench
80 x 5, 4 + 60x7

Incline Curl
25 x 11, 9, 7

Lat Prayer
45 x 9, 7

Pushdown
45 x 13, 11

Wide Grip Pullup
+20 x 8 + BWx7

Incline Fly
17.5 x 8+3

Chest-Supported DB Row
32.5 x 14

Ab Mat
+32.5 x 9, 6

Lateral
22.5 x 11+6

Notes

RDLs look like they're increasing v fast, but basically RPE until this session has been pretty moderate and was just a matter of getting back to where I was before.

Should note that I do the wide-grip pullups with my back really arched, so my chest is pointing almost straight up. Basically trying as best I can to make it into a row-like movement rather than a vertical pull. Do really feel it in rear delts/mid traps, so think it's doing the job.

Pretty tired yesterday and today, but performance fine-to-good, so not worried. Maybe this will just be a one hard workout running week, though, if the feeling persists. Usually feel pretty fresh the day after lifting, though, so we'll play that by ear tmrw.

Still (v slowly) dropping weight despite eating to/past fullness. Might have to make a conscious effort to maintain weight, since I guess slight under-feeding could contribute to tiredness. As compared to lifting, I don't know that much about how nutrition interacts with running recovery (other than like 'it does' and 'carbs good').

cool, i haven't checked training peaks out yet but in snooping around coaches' websites a bit i see that it's commonly used for online coaching. the clone looks pretty powerful.

i'm on the fence about getting into the nitty-gritty of training data. on the one hand, 90%+ of any near-to-medium-term improvement will come from increasing volume, being consistent, and not getting hurt. so it's not at all clear that keeping tabs on anything beyond weekly mileage/time on feet will lead to better outcomes.

on the other hand, it's fun to nerd out.

12-04-25

Tricep-focussed Dips
BW x 10, 8, 7

DB Preacher
12.5 x 11, 8, 7, 5

Side Bend
60 x 7, 6, 5

Wrist Wrench 3 x (3 x 7" on / 10" off) [essentially just alternating LRLRL with the extra 3s the approximation of how long it takes to swap around set up]

Run -- 4.53k, 31:11

Notes

Magness's recent video on the benefits of "non-specific lactate work" really making my "lift as a giant set then jog after because that's time efficient " training routine sound very planned and systematic.

14-04-25

Lunge
120 x 1

OAC Negative
BW x 1, 1, 1 [took video of first rep on each arm, which was ~9s R and ~13s L, so decided to just stick with BW until that's closer to 20 on both]

Incline Bench
80 x 5 [hard, fatigued from Saturday dips I think]
70 x 6, 5

Incline Curl
22.5 x 10, 8, 6

Lateral Raise

22.5 x 12+7+5+4

Wide-grip Pullup
+20 x 7 + BW x 7

Tricep Dips
+10 x 7 + BWx4

Ab Mat
+30 x 11, 7

Notes

Legs exhausted today, so no run + a sort of deload on the lunges.

16-04-25

Run -- 9.63k, 1:00:28

Notes

6:16 pace, so like 15-30s faster than usual easy runs, but still 135 avg HR, nice nice nice. Despite that, legs do still feel pretty tired!