Adarq.org

Workout 105B (bench main lift):

Bench press: 20x5, 20x5, 50x5, 60x3, 70x4, 65x6, 60x6
BSS: BWx8, BWx8, 60x8, 60x8 (30 kg dumbbells, difficult, exhausting)
Landmine push press: barx8, bar+20x10, bar+20x10
Chinups: 5, 5
V-grip pulls to chest: 40x6 (single arm), 64x10
Pallof press: 2 small plates x 10 (each side), 3 small plates x 10 (each side)

Time of workout: 15:15-16:00
Workout duration: 45 min
Exhaustion level: 10/10
Bodyweight: 89.5 kg, but I think it measured wrong
Rating: Fine

Comments: Bench press stuck at 4 reps at 70 kg. Took weight off to maintain some volume, so did the second set with -5kg and the third set with -5kg again. The Bulgarian split squats take everything out of me, those dumbbells in my arms feel very heavy and I have to maintain balance (put my foot on the pads of the hanging crunches machine and I was afraid it would move with me, so I had to be extra careful) and after even the first set I feel like I should go home. I don't know why they are so difficult - it could be balance, my back injury, breathing, lack of stability, I don't know. Very exhausting workout.

30-09-26

Cardio - 1:11:50, 126 avg hr

Notes

about 35' running in there. a little bit of achilles pain, but as much due to running on tired legs than any actual issue. no pain on waking up and walking, which is imo the real indicator.

I guess people woke up to proper training. Who knew?

29-09-26

Run
- w/u (inc 3 x ~15s strides)
- 6 x 3' (2') [4:19, then 3:5x, last rep 3:47]
- c/d (inc stopping 3 or 4 times to do some pogos/plyos)
11.47k, 1:09:37

Lift - OAC, calves, dips, weighted chinup partials

Notes

took ytesterday off after the 10 hour week, pretty tired, and wanted to be fresh for the beginning of the more vo2 focused block. first rep was subt just get stuff rolling, then 5 reps at ~5-8k effort. Not seen HR in the 180s in the AM before.

will progress this to another rep, then maybe do some alternations (aussie quarters or such, will see what's in JD's book or Nate Jenkins blog) keeping Friday as a normal SubT, then weekend chill, maybe some faster long run stuff on Sunday in which case I'd take Monday totally off? eh we'll see how it plays out.

0 achilles pain at any point today, even on waking. we might be through it. still will mix some x-training in tomorrow. but it's time to get fast again. i reckon i can go sub 18 in 5k this year.

Workout 104A (squat main lift):

Athletic stance squat: 20x5, 20x5, 60x5, 80x5, 100x5 (felt like 7RM), 90x5, 80x5
Dumbbell bench press: 40x10, 40x7, 40x6 (20 kg dumbbells)
Landmine single leg deadlift: 40x10, 40x8L6R
Triceps pulldowns: 5 small + 1 large plate x 15, 5 small + 3 large plates x 15, 5 small + 3 large plates x 11
Leg raises: 8, 8

Time of workout: 21:10 - 22:00
Workout duration: 50 min
Exhaustion level: 9/10
Bodyweight: 88.9 kg
Rating: Very good

Comments: Happy with the squat - felt leg driven, the quads were firing good, athletic stance. Back in the day my squats were wide stance and with a belt, so it's not fair to compare today's squats with those. Dumbbell bench press was fine, they stretch my pecs quite a bit more than barbell benches. Will use the same weight the next time. The landmines were fine but felt heavy, although the biggest limitation was holding the bar, even with straps. I had to stop in the second set because the grip was failing. Will grab the very end of the bar the next time, instead of holding the rotating head. Triceps were fine but I run out of steam very quickly on them.