Day 2 Dadolith
A. Deadlift
135x5, 155x5, 175x5 x3 sets
B. Bench
5x80, 5x90, 100x5x5
C. Rows (superset w 5x5 bench)
40x12 for 5 sets
Will hit the bicep curls later.
Bought some adjustable DBs that go up to 24kg from Amazon for the wife mostly but I’ll be able to get some extra accessories done at home too
Fixed that for you
Deadlifts moved pretty good today. 175 is the heaviest weight I’ve touched in an age. My wedging is vastly improved so it’ll be good to stay consistent with this technique and keep nudging the TM
Short fast ruck
20 minutes at 7kph on 5% incline with 20kg vest. Will increase time as I go.
Finished with some BB front raises and super slow curls (not much weight on BB)
stop it. LOL
BUILDING THE DADOLITH D3
Saturday, Apr 05, 2025 at 10:32am
Squat (Barbell)
“Beltless until 155. 155 absolutely flew like DE work”
Set 1: 120 kg x 5
Set 2: 140 kg x 5
Set 3: 155 kg x 5
Set 4: 105 kg x 20
Overhead Press (Barbell)
Set 1: 50 kg x 5
Set 2: 50 kg x 5
Set 3: 50 kg x 5
Set 4: 50 kg x 5
Set 5: 50 kg x 5
Set 6: 50 kg x 5
Set 7: 50 kg x 5
Set 8: 50 kg x 5
Set 9: 50 kg x 5
Set 10: 50 kg x 5
Pull Up (Weighted)
Set 1: 28 kg x 5
Set 2: 28 kg x 5
Set 3: 28 kg x 5
Set 4: 28 kg x 5
Set 5: 28 kg x 5
Band Pullaparts
“Miniband doubled”
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 20 reps
Set 5: 20 reps
Shrug (Dumbbell)
Set 1: 30 kg x 25
Set 2: 30 kg x 25
Set 3: 30 kg x 25
Set 4: 30 kg x 25
Wore a belt for the 20s today, huge difference
Undulating Hill run two days ago
Rest day yesterday
Today
BUILDING THE DADOLITH D1
Tuesday, Apr 08, 2025 at 10:32am
Squat (Barbell)
Set 1: 120 kg x 5
Set 2: 135 kg x 5
Set 3: 150 kg x 5
Set 4: 150 kg x 5
Set 5: 150 kg x 5
Set 6: 150 kg x 5
Set 7: 150 kg x 5
Overhead Press (Barbell)
Set 1: 50 kg x 5
Set 2: 55 kg x 5
Set 3: 60 kg x 5
Set 4: 50 kg x 13
Pull Up
Set 1: 16 reps
Set 2: 16 reps
Set 3: 16 reps
Set 4: 16 reps
Set 5: 15 reps
Set 6: 10 reps
Set 7: 11 reps
I supersetted the OHP with side raises. Will make up the pushups/band pulls tomorrow
Having a treadmill at the ready in the garage makes planning my different runs so efficient and stops me bitching out if the weather sucks. I also immensely hate the idea of driving to a gym to run on the treadmill.
Intervals day
6x400m at 3:30km with 90 sec walking recovery
Felt pretty good here. Will increase intervals over next 8 weeks or so (ideally)
I asked chat GPT to write me a 52 week training program to hit some pretty lofty numbers and run some fast 5/10km times as an experiment. I put in some info like my current stats and times etc plus optional hypertrophy I wanted to do. It’s still writing it so it’ll be interesting to see what it spits out 
Threshold runs today
Pushed the gas a little more running in and out of work today.
4:25kms in, 4:09kms out. Felt pretty good gas wise too
Day 3
Squats
5x120, 5x135, 5x150, no 20s as lower back was feeling a bit fatigued. Big week at work and the body armour and kit takes its toll sometimes.
Press
10x5 with 45
Superset w 5 weighted chins w 28kg first 5 sets then 20 band pull aparts next 5 sets.
Shrugs at home x100
Just some fluff pump work for arms and side delts today in the garage. Fun to have a good amount of DB weight for accessory stuff at home
Training is going well, just haven’t had a second to really log in detail
About ready to ditch my running super shoe. Have ordered some Altra Escalante racers and excited to get into them. I don’t really plan on running any marathons so god knows why I let myself buy a mega stacked carbon plate shoe with a rocker
Okay so the Altra escalate racer 2 has impressed the fuck out of my already.
I can lift very comfortably in it thanks to it’s zero drop, firm base and low proximity to ground, but it’s also up to the task of taking a belting with sprint intervals and LT pacers
Hell of a shoe so far. Durability will be the only thing in question but that’s for time to tell
Did a threshold run today
10 min warm up
35 mins at LT
3 minute cool down
Ended up hitting 10km in 48 minutes and honestly wasn’t even close to hitting a wall.
Shoes felt AWESOME. Light, snappy, toes were able to splay out, foot felt strong, no calf issues at all.
