Adarq.org

- climb x 40 mins
just working my way through all of the three easiest grades in the big room at the gym. extremely out of climbing shape, no surprise.

- dips x 10,10

- treadmill workout
-- warm up x 10 mins
-- 7 x [3 min @ 9.1mph, 1 min @ 5mph]
RPE 6. workout is from marathon excellence: 7 x 3 @90-92% 5k pace.

27-11-25

cardio x 45 mins
ohp x 2 sets
chins x 2 sets

Gym work 51:

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

20x5
50x5
80x5
100x5
120x2
110x3
100x5
80x5

Zercher squat:

20x5
50x5

Some snatches and overhead squats with the empty bar

Landmine push press:

bar + 15 x 10
bar + 25 x 8

Landmine deadlift:

bar + 25 x 8

Bodyweight: 91.8 kg (+0.7 kg)
Exhaustion level: 10/10

Comments:

First time doing squats in two weeks or so, used a wider stance and managed to do 120x2, 110x3. Decent performance. Also did Zercher squats, they were interesting.

thanks y'all! @kf, i do want to get out to hawaii at some point, never been. a destination ultra might be just the excuse...

- run 1:13:09, 14.00 km
was supposed to meet up with the running group for an easy pre-thanksgiving run but ran to the wrong intersection and decided to do a little uphill tempo to see if i could catch them. did manage it, but consequently this was not as short or as easy as it was supposed to be, lol. quads still definitely hurting a bit on the downhills.

Gym work 50:

Bench press:

20x5
20x5
40x5
70x5 ties all time
70x3
70x3

Dumbbell Bulgarian split squat (each leg):

60x8 (30 kg dumbbells)
60x8 (felt sick and nauseated, so only did 2 sets)

Seated V-grip cable pulls to chest:

4 pins x 10
6 pins x 10
8 pins x 10

Glute cable kickbacks:

5 small plates x 10
5 small + 1 big plates x 10
5 small + 2 big plates x 10

Bodyweight: 90.6 kg (same weight)
Exhaustion level: 10/10

Comments:

Felt shaky from the start, nauseated and without any mood to lift. Still, I managed to tie my all time bench press . 70x5 truly was a 5RM. The next two sets I only did 3 reps since I didn't have a spotter and didn't want to risk getting stuck.

The BSS were OK, but they drained me like hell. Felt like puking as I was doing them. Muscularly I was fine, but the overall feeling in my body was bad. My heart rate was 59 (versus my usual 52-53) during last night's sleep, which indicates I still have the virus in me (whatever virus it is, probably just a simple cold, since I have no symptoms today).