Adarq.org

Gym work 55:

Medium bar squat, wider stance (in Olympic lifting shoes):

20x5
20x5
50x5
80x5 (felt like 60 kg)
100x5 (felt like 80 kg)
120x2 (medium-hard difficulty, felt like 110-115, could've done 4-5 reps, all out)
100x5
80x5 (narrower stance)

Chinups:

9 old age , 5, 3

Landmine push press:

bar + 15 x 15
bar + 15 x 15

V-grip pulls to chest (slow tempo):

48x10
48x10

Ab wheel rollouts:

8, 8, 8

Bodyweight: 91.7 kg (-0.1 kg)
Exhaustion level: 9/10

Comments:

Since my back is a bit tweaked, I initially thought of doing a few sets of squats with 80 kg. However, the bar felt light, 80 felt like 60, 100 felt like 80, 120 felt like 110-115 (a sign that from a point on, the weight is systemically felt heavier). Could've done 120x4-5, which would've been an old age .

Even so, I got 9 reps on the chinups which is an old age , although that took quite a bit out of me so my second set was just 5 reps. The first few reps in the first set felt like I was weighing 40 kg or so, a really weird feeling that I have no idea how it came about.

Also did some volume on the landmines, for triceps and deltoid growth.

- track workout
-- warm up
-- 3 x [200+400+600 w/200-400m rest]
-- cool down
the buddy i ran with over the weekend invited me to come do a speed workout with him and another friend of his. the idea was to negative split each rep and also the workout overall. started at ~5k pace and ended a bit under 5:30 mile pace. they let me start to lead the second 400 but i went out too fast, oops. fun workout. RPE 7.

Updates?

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 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.