Adarq.org

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.

is it just me or do all these "vert bros" train really good now?? isaiah rivera, j kilganon, etc do lots of familiar stuff that we respect on here.. and now their followers/other ridiculous leapers train similarly. the days of gimmick lame vert training seem to be nearly gone.. it's weird but i do think we had a big part in that. i know both of those two i mentioned, learned a lot on here.. but beyond that they have pushed themselves using very intense training/effective methods, found their own ideal programming, reached an elite level, and shared a lot of that effective training with the next generations.. the vert/dunk world is insane right now.

I noticed this too actually. Its nice to see more proper training becoming mainstream

I need to read up on that 1,000 lunge stuff though. I’d like to try it

27-09-26

Run - 10.15k, 1:05:28
Lift - pec-dec drop set (4 or 5 drops?) + machine ohp drop set (same)
Cardio - 53:33, 142 hr

Notes

run felt pretty decent given the amount of load into the achilles/ankle complex yesterday, but kept it shorter as i could tell that wouldn't hold up for a long run.

funny how much doing a bit of lifting skyrockets the hr in the following cardio. guess drop-sets in particular will spike lactate and you have to work hard to clear it (think i've heard magness talking about doing this deliberately as a training stimulus? in this case i just did it b/c i didn't do any pushing yesterday and knew i'd just skip it if i tried to do it after the cardio)

10h3m cardio this week, 15h40m in the last 11 days...though not very much quality in there, intervals.icu has it 86 : 14. Though the 86 is more weighted towards Z2 than my usual Z1 focus (though partly this seems to be due to just baseline HR elevation due to stress + training load?)

anyway, tomorrow = total rest day, aka "adaptation day" as i kind of like framing it as. certainly more like to take one if i think about it as an opportunity to actually absorb/take on all the stimulus i'm throwing at myself.

then i guess the "vo2" block will begin. i think i'm probably already in shape "fitness" wise to run a ~18:30 5k, but the ability to actually hit those speeds and tolerate the impact, etc, are things i still need rebuild. and as i said, time to push the ceiling up since my 5k:half translation + amount of volume and subt stuff i've done since hackney would have me thinking that a brief change-up is worthwhile.

26-09-26

Run
- 1k w/u,
- 4k "low zone 2" [~5:20 pace]
- 1k easy
- 4k "high zone 2" [5:07 down to 4:45]
- 1k easy
- 5 x 2' 5k effort / 2' jog [3:56 down to 3:42]
- c/d (including 3 x ~20 pogos hops, mostly hopping forward rather than up, focussing on quick gct rather than height)

15.81k, 1:26:31

Lift
- RDL, BSS, Reverse Nordic, Hip Airplane (1 set each)
- OAC 90 degrees Isos (2 x max each arm, managed ~20" on left and ~14" on right, which is pretty cool)
- OL Calf +60 x 3 sets, i forget the number (put the plantar pad on the slant board, which both helps stop me sliding and lets me get some of the plantar stuff done at same time, idk how this never occurred to me before)
- weighted chin + 60 x 2, 2 (not really full reps obviously, just deadhanging getting full stretch, then pulling as high as i can, holding for a moment, controlling descent, the bottom is where i feel weakest in OACs so feels useful, and makes the rest between calf sets less boring/miserable)
- OL Calf bent leg + 20 x 2 sets (same setup, and wow this felt weak/shaky! will keep more of these in)

Notes

run pretty good. not 0 pain but not bad. genuinely feel that warmer weather is a factor in the achilles issue, which seems not unreasonable as i guess heat can worsen inflammation? idk just spitballing.

kind of vibed the workout, maybe would have made sense to do something more planned. was fun at least. pretty tired, so maybe it was a bit hard. running in the zone 2 area feels much nicer than plodding around at my 6-6:30 pace. still well under what johnny davis's calculator says for LT1 (assuming i'm still in ~19:00 5k pace, which says 4:30)

did general leg stuff _before_ calf stuff today (and did it all right after the run) -- quite noticable what having tired clues does when standing on one leg with 85% of your bodyweight added for 30 seconds or however long a set takes.

eta: longest run since the half!

25-09-26

AM - cardio x 57:21, 127 hr [only like ~20' running in here]

PM - cardio x 40:02, 126 hr

Notes

the pm cardio was quite fun. i just alternated running as slowly as i could and walking as fast as i could. just had watch on hr only mode, so not sure the pace. keeping hr in the 110s pretty doable while speed walking.

it's still mid 20s C here and will be 20-27 through the middle of next week at least, wtf.