Adarq.org

07-11-25

Run -- 6.01k, 39:34

Notes

slept through my alarm, woops, all i had time for

- run 57:33, 10.43 km
focused on keeping HR down. couldn't keep it below 130 on the steepest part of the climb - this route is basically down and then up - but averaged 126 overall, which is nice and easy.

Gym work 46:

Medium bar squat, wider stance (in basketball shoes, not Olympic lifting shoes):

20x5
50x5
80x5
100x5
100x5
100x5

Bench press:

20x10
50x10
50x10
50x10 (very difficult)

Hip thrust:

60x6
90x6
120x6
150x2 (very difficult)
120x3
90x6

Nordic curls:

5
5


Bodyweight: 91.1 kg (+0.4 kg)
Exhaustion level: 10/10

Comments:

Squats were difficult but still managed to do all three sets with 100. I used my Nike Foamposites and adopted a wider stance (to be fair, back when my squats were very strong, I did use a wider stance).

Bench was good, first time when I do 50x10x3.

Hip thrusts were surprisingly difficult, I could barely move 150 kg and did just 2 reps, but it's also a matter of having the right setup - in order to do hip thrusts, I need to take a bar and put it on two aerobic boxes, load it, put that cylindrical bar padding and under that two big spounges in a bag, when I put my back on the bench it can suddenly slide, the bar (even with so much padding) squeezes my bladder... there are so many bad things with this setup, but it's the best that I can do in my current gym (they don't have a hip thrust machine).

Same with the nordic curls: only one bench has almost the right height and made for me to put my heels under it and do the Nordic curls, but it's not optimal, so they are difficult for non-strength related issues.

My goal is to put up a fight if jumped in the parking garage stairwell at this point lol

oh oh got it. that's interesting.