Adarq.org

last week

annual north carolina beach week with the fam. it was hot and extremely humid (dew point 80 most days). did two SubT workouts and two easy runs and also played tennis and pickleball and swam.

today

- run 38:22, 6.76 km
stretching legs after the long drive home.

21-08-26

Cardio - 1:10:09 [117 avg hr]

Notes

very gentle today. achilles a little sore, but not too bad.

Gym work 96 (groin injury)

Zercher forward lunges (each leg): 20x5, 40x5, 40x5, 50x5 (felt great)
Leg press (single leg): 40x15, 60x15, 80x15, 100x15
Leg press (both legs): 150x20, 150x20
Bench press (wide grip): 20x10, 50x10 (could've done 13), 50x10 (could've done 11), 50x10 (max attempt)
Landmine deadlifts (each leg): bar+25kgx8, bar+40kgx8, bar+50kgx8, bar+50kgx8 (with straps, all time )
Chinups: 10 (could've done 12)
Seated calf raises: 10x15, 20x15, 20x15
Standing single leg calf raises: 15x10, 15x10

Workout time: 15:30-16:30
Workout duration: 1h
Bodyweight in the morning: 88.3 kg (same weight)
Exhaustion level: 11/10

Comments: One of the greatest workouts this year. The Zercher forward lunges felt great and will continue to do them, they seem jump specific, loading that leg forward in the plant. I'm doing leg presses for quad development, to provide some stimuli to my injured right leg. Felt good. Bench press was exactly like the last time, the last rep is a max attempt.

I've got straps with me this time and I tried Landmine deadlifts with 50 kg and could do it really well - for the right leg it seems like an 8RM but the left one I think can do 60-70 kg. Chinups were very strong, given that they were done at the end when I was terribly tired. In fact, I'm putting the exhaustion level to 11 since I can barely stand straight, my glutes shake and vibrate just standing.

18-08-26

Cardio - 10' on / 2' off + 5 x (1' hard / 1' float) + 2 x (3' on / 1' off), 1:00:26
Lift - calves, OAC, dips

Gym work 95

Medium bar squat (heels elevated): 20x5, 60x5, 80x5, 100x1, 80x5, 80x5
Half squat (explosive): 80x3, 80x3
Bench press, just a tad wider: 20x5, 50x5, 60x3, 70x3, 70x3, 70x3, 60x7 (wider)
Hip thrust: 60x10, 100x10, 100x10, 100x5 (tired)
Back supported leg raises: 10, 10
Triceps pulldowns (chest flys machine): 5S+1L plates x 15, 5S+2L plates x 15

Workout time: 15:10-16:10
Workout duration: 1h
Bodyweight in the morning: 89.1 kg (-0.2 kg)
Exhaustion level: 10/10

Comments: Tested my hip flexor/adductor injury, it's about 80% there, so I did just 1 rep with 100 kg. Heels elevated feels difficult as the quads don't even fire consistently and the other muscles are taking over to compensate as I go through the range of a rep. Bench press was difficult although I have a feeling the barbell might be heavier - it feels like 25 kg or so (or maybe the other one was lighter than 20 kg).

Hip thrust was perfect - full range of motion, hip hyperextension, glutes working and being sore, no lowerback issues.

Surprisingly, the leg raises (which I haven't done in ages) were not that difficult, legs almost completely extended. They are difficult in the sense that it takes effort to move my long and heavy legs but I could do 10 with no issues. Afterwards I could barely move my legs when walking. I think this is an underrated weak point of my body, even so, and will continue to do them.