Adarq.org

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.

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)