Adarq.org

07-12-25

35 mins stationary bike, z2 mostly, last 5 a bit harder

+ a more thorough lifting sesh

06-12-25

40 mins stationary bike, zone 3 ish

15 mins kettlebell complex (lunges in various directions, swings, clean + jerk, some one-leg balance-y stuff)

- run 38:57, 7.12 km
very easy, RPE 2. slow pace enforced by conditions: the dreaded wintry mix. i spent like a half hour inventing excuses for why i shouldn't get out the stupid door (it'll be icy, what if i fall, it's gonna be so unpleasant getting sleeted on, i can always run later after it stop snowing). eventually got over it and glad i did. never feels good to quit on myself, always feels good to follow through. incredible that i have to learn that lesson over and over. there were a couple of slippery spots where more snow/slush was sticking, but overall conditions were fine. i just, again took it slow. fat flakes now, looking out the window.

ETA: just signed up for the glass city marathon in toledo, ohio, on april 26. first marathon, and first marathon training block, here i come!

Gym work 53:

Zercher squat:

20x5
50x5
50x5
50x5

Bench press:

20x10
50x10 (easy, could've done 15 reps or so)
50x10 (medium difficulty)
50x10 (last reps very difficult)

Deadlift:

60x5
90x5
120x3
140x1
140x1
120x3
90x5

Leg curls:

120x8 (not full ROM)
120x5++112x3++104x2++96x3++88x3 (a continuous set where I drop the weight by 8 kg when I can't do more reps)

Landmine push press:

15x10
25x8

Landmine single leg deadlift:

15x10
25x8

Bodyweight: 92.1 kg (-0.4 kg)
Exhaustion level: 10/10

Comments:

The Zerchers took a surprising amount of effort. Deadlifts were good but the 140 kg two singles were back driven. I then tweaked my back when I rotated to put the bar down during the landmine push presses, I felt my lower back tweaked. Now it's not too bad but I expect it to be worse as I get colder. Sucks.

Here's a video of one of the 140 kg deadlifts:

https://www.youtube.com/shorts/KgIAI05BrKQ

- dreadmill "hills" x 40 mins @ easy pace
RPE 3

- pull ups x 5+5+5+4 w/ 1 min rest
fuck me i'm weak. but at least no neck pain.

- windshield wiper x 4
fuck me i'm weak.