Adarq.org

27-10-24

Run - 6.66km, 5:40 pace

28-10-24

1A CG Bench
95 x 7, 5, 5

1B Rev Nord
+25 x 10, 8, 6, 5 + 10x5 + BWx6

2A Chin
+55 x 5
+50 x 5
+40x6 + BWx10

2B Lying Lateral
12.5 x 14, 12, 10 + 10x9

EZ Curl
47.5 x 10, 8, 7

Pushdown
45 x 10, 8, 7

Neck Curl
15 x 16, 13

Side Neck
10 x 13, 11

Abs

Notes

glutes/ham/quads all at least 7-8/10 soreness, so will do GMs next session. pecs also still sore, so not bothered about meh bench performance, things still trending up there.

Reading this log is frustrating. I was so dedicated for years and years but completely a zealot which cost me dearly. People would give great advice and i'd not take it because of an unshaking zeal to stick to my core beliefs, whether or not it was justified, I lost out on easy gains. The main one was being a mediocre basketball player because I thought We Are Smart and Can Train better, obsessing over squats and not putting in the time to improve my conditioning in a specific way.

This last week was the first time I actually trained intentionally to become better at my sport. I could enter a paragraph but a picture will do far better than I could say in words:



I was wrong, running a 10k at constant speed, a week, does almost nothing to make me better at basketball. Yes it works my heart and lungs, yes it means i have an aerobic base but it doesn't reproduce the constant change of velocity (ie. change of speed or direction or both, ie. acceleration, ie, accelerating and deceleration)  entailed in a typical game. I would have accepted the logical reasoning but my mind was closed off and i never took conventional wisdom. So what you see in that photo, is me doing an hour long workout, running back and forth across a soccer field (parallel to the goal). To add insult to injury it was a zone 2 and i fit in some sprints as well - which is what the people tell you to do anyway. lol, so much more complete a session that i've ever done. Ok that was week 1, let me do this for 3 weeks then 6 and see how it translates to the game. I've never scored over 10 points, i suck but it's because of conditioning and bad confidence as a result of that.

friday

- climb x an hour
lateral epicondylitis, come on down. have to be more careful, also more deliberate with stretching and strengthening. internet says do more pushing and antagonist work.

Gym work 6 (Landmine day):

Landmine lumberjack squats:

20x10
25x10
40x10

Landmine standing push press:

15x10
15x10 (difficult)

Landmine rows:

25x10
40x10 (felt super easy)

Landmine one-leg deadlift:

15x10
25x10 (felt easy)

Bodyweight: 92.2 kg (+0 kg)
Sleep length&rating: 7h40m, 4/5
Exhaustion level: 6/10
Time of day/spent at gym: 15:30-15:20/50 min

Comments:

A great workout, always loved landmine workouts, the entire body feels engaged.

monday

- run 52:01, 8.00 km

tuesday

- run 36:05, 5.89 km

right ankle bugging me a little (?)