Adarq.org

Quote from: adarqui on September 24, 2026, 02:31:12 am

i know both of those two i mentioned, learned a lot on here..

Wait, really? 🤔

Thats amazing…

Are we the old heads now in the vert training world?

Workout 107A (squat main lift):

Athletic stance squat: 20x5, 20x5, 60x5, 80x5, 100x2, 120x1 (felt light and explosive), 100x5 (felt like 8RM), 90x5, 80x5
Dumbbell bench press: 40x10, 40x7, 40x9 (20 kg dumbbells)
Landmine single leg deadlift: 25x8, 25x8
Triceps pulldowns, Biceps curls (on the same machine): 2S+1Lx10, 2S+2Lx10
Leg raises: 8, 8

Time of workout: 21:10 - 22:00
Workout duration: 50 min
Exhaustion level: 8/10
Bodyweight: 89.1 kg
Rating: Great

Comments: Great squatting. Felt kind of good (although I didn't sleep well due to terrible neck and thoracic spine pain) so I tried 1 rep with 120 kg and it felt light, the speed was like for 80 kg or something. The problem is trunk stiffness and my back injury. The hip injury is still there, pain was 3-4 on this max attempt. I expect if I weren't injured at all (not in the spine, not in the hip) my max rep would be 140kg+.

Also, surprisingly good dumbbell bench press - I tried not to go to failure each set so I went all out only in the last set and got 9 reps.

04-10-26

Bike - 33', 130 hr
Lift - one very easy set of each of the exercises i usually do

Notes

unsurprisingly given how this week went, ended up taken out by illness fri eve, immobile sweaty mess yesterday, and feeling a bit better today -- went for a lot walk in the am and then mustered enough energy to sit on the bike and pedal lightly in the afternoon (hr high just from baseline, rather than actually putting out Z2 watts, i imageine). still 5h15m cardio on the week, so not pretty good for a shit week really. let's see how next week goes.

worst part of achiness is that achilles on both sides was about as bad as it has been. just inflammation/general achiness rather than a real setback, but unpleasant all the same.

02-10-26

Run - 5.43k, 31:07

Notes

overslept my alarm by like 90 minutes, so just did a short, slightly faster, run at lunch. feeling pretty zonked. the allostatic load is high.

Workout 106C (hip thrust main lift):

Hip thrust: 60x10, 100x10, 100x10, 100x10, 100x10, 100x10 (all great, complete hip drive)
V-grip pulls to chest 70x10, 70x10
Leg extension isometrics: 20s full extension, 20s 20 degrees, 20s 45 degrees
Leg curls: 80x10, 80x10
Ab wheel rollouts: 2x10
Leg press isometrics: 40x20s, 90x20s, 130x20s, 130x20s

Time of workout: 16:10-17:00
Workout duration: 50 min
Exhaustion level: 7/10
Bodyweight: 89.9 kg (no idea why I'm so heavy)
Rating: Good

Comments: 5 tons of hip thrust tonnage in my work sets. All done with complete hip extension and great control. Very happy.