10 Miles Back Again

Training Training Logs
201

I’m slowly realising I make the most progress when I do a few things that are very difficult, plus maybe a bit of minimal effort fluff.

I wouldn’t like to speak on his behalf, but I wouldn’t be too surprised if it never goes away, he just doesn’t mention it much. That’s something that I’m not sure I want to live with, to be honest. I’m very lucky in that I’m rarely I’ll and deal with very few physical problems all round. I’d quite like to keep it that way.

2 Likes
202

My recent issues are physically limiting. I don’t know how to train through that without eventually having a major injury. His performance seems to hang in there so I assume his issues are either going away or at the very least, not getting worse.

I’m no strength athlete so I don’t have to endure unnecessary pain in the gym. :slight_smile:

203

This is the truth of it for me. I love to chase strength and size, but not at the expense of my real life. This may be more than a hobby, but it’s still far less of a priority than my family.

204

One of the hardest lessons for me to learn has been when to back off, to tell the difference between what can be trained through and what can’t. I’m actually pretty lucky that at my age I’m as functional as I am, and I don’t want to jeopardize that, but at the same time I enjoy competing so I’m willing to take some risks.

205

I am in no way expecting to compete in the foreseeable future. Not just because I am weak as shit. My head tells me the risks aren’t worth it, even if my heart sometimes feels differently in the heat of the moment.

206

I had an epiphany back about 10 years ago when my ex-wife almost died of cancer, that there’s no guarantees no matter what you do. I can take care of myself perfectly in every way, and be struck down tomorrow with no warning. That’s not to say you shouldn’t consider the risk vs. reward of anything you do, but I decided that in addition to planning for the future I would start doing more living in the moment and doing things I wanted to do. I would rather carry a few niggling injuries than the regret that I never tried something that I really wanted to do. I’ve had 20-something broken bones in my life, and who knows how many muscle, tendon and ligament tears, and I’m still stronger now than I’ve ever been in my life.

1 Like
207

Next time you have back and can get toxa cable machine try this

Rope attachment
Put the pull up as high as it goes
Seated on a bench 12-15 rows
Move pull to midway down the column
12-15 more rows
Move the pull to lowest point
12-15 more rows
No rest between exercises so basically 36-45 reps

Rest 2 minutes and do like 3-4 sets. It’s my absolute favorite for back

1 Like
208

Going on the list, thanks man. I feel like I never put any thought or effort into back work. 5 x 10 Cable rows has been my go to “better do some back” work for quite a while.

209

In regards to my joint pain stuff, even I have my thresholds, and I recongize them and tap out when I need to. My most recent workout includes an instance of me hanging up the direct arm work early because it was getting to the point of stupid.

I think I just have a very good idea of where the razor’s edge is for me and how to ride it. I have peers who blow my mind because they’ll just keep mashing the same beat up joint in the same way, and they are well beyond the markers I employ to back down. It also helps to be willing to change up exercises.

2 Likes
210

You mean seated zercher axle good mornings off pins, with chains and a partridge in a pear tree wasn’t your first choice of lift?

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211

Or how much mental aguish I went through the first time I ran ROM progression because I “wasn’t deadlifting”. Really all about not making the method the goal.

2 Likes
212

Work for today:
Push press: 60kg: 4,4,2
Seated press: many drop sets starting at 45kg
Hang and swing sets: 3 x 35 SS with 20 banded raises
Narrow grip pulldown 5 x 10 SS with 10 compound rows
Squat: worked up to 90kg, definitely not recovered
Walking lunges: 5 x 10 @ 30kg
Ab machine: some

Notes:

  • Ran out of steam and imagination by the time I got to abs.
  • Legs definitely not recovered yet.
  • This set up shows promise, there’s a lot of stuff I like in here.
3 Likes
213

Suns out, conditioning back on
Hills sprints today. Need to explore and find some better places for these.

214

Work for today:

Bench: Top set of 80kg x 5
5 x 10 @ 50kg
Cable rows: 5 x 10
Ez bar curls 1 x 100
Squat 5 x 10 @ 60kg

Notes:

  • really happy with bench, massive PR. Last time I hit that weight (admittedly a long time ago) it was a fairly grind-ey single. This was a very solid 5, with plenty still in the tank. Real focus on set up and bar path helped here, I think I’ve got sloppy on both recently.
  • bench BBB was probably too light, didn’t get anywhere near the monster pump I normally get.
  • tried @jackolee cable row thing but I think I was being a bit dense, couldn’t get the set up to work easily so decided to just go a bit wendler and do the basics.
  • went too light on the curls. I used an ez bar attachment for a cable machine because all the bars were being used. No idea what the weight was but I finished all 100 without any real struggle or hesitation so " too light".
  • Squats were squats. Not ball busting, but then it’s not supposed to be.
  • Got to try and squeeze the last session of this cycle into a hectic schedule this week. Next cycle will probably be similar to today and last week’s sessions. Might push bench for one more cycle before resetting, squat needs a big reset and focus on speed and more assistance volume I think.
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215

Last session of this cycle.

Seated press: 4 drop sets
Rear delt swings: 2 x 35
Wendler rows: 3 x 20
Close/neutral grip pull downs: 5 x 10
Squat: worked up to 92.5kg x 5
Walking lunges: 5 x 10 @ 30kg
Back extensions: 3 x 20
Ab work: a little bit.

Notes:

  • squat is still shit.
  • I still hate doing ab work. I’m not foolong anyone with “build it up slowly”
  • Seated press drop set starts at 40kg, then 35kg, then 30kg, then 20kg, doing 5-10 reps per weight, depending on fatigue. Probably about 5 seconds per plate change. Band pull aparts inbetween sets.
  • walking lunges bend it much more for going slower.
  • This technically finishes the cycle, however I think I’ll crack straight on with the next one since I keep having forced reloads mid cycle. My thoughts are to increase bench TM (Probably for the last time before resetting) and dial squat way back. Try and focus on clean explosive reps for squats and allow the single leg work to help build the lift.
1 Like
216

If you want to do ab work but keep skipping it (like me) then just do it first.

217

Was just thinking the same thing.

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218

Work for today:
Bench: worked up to 10 @ 75kg
Then 5 x 10 @ 55kg
Cable rows: 5 x 10
Ez bar curls: 50 with EZ curl bar, 50 with cable attachment
Squats: 5 x 10 @ 60kg
Abs machine

Notes:

  • Shit day at work, felt totally drained before I even got there.
  • Bench wasn’t technically a rep PR, I just equalled last time I did 75kg. I’m pretty sure last time I must have taken some crack though, because it’s so out of whack with all my other lifts at the time. This time was 10 solid reps, minimal slow down on the bar towards the end.
  • 5 x 10 of anything is really godamn boring
  • Had to switch to the lighter bar for the curls, I could see I wouldn’t be able to hit all 100.
  • My gym shirt seems to have shrunk in the wash, the pump from the bench, curls and rows was definitely showing through.
  • Abs still suck. Just going through the motions by that point in the session.
1 Like
219

Work for today:
Seated press: 4 rounds of:
5 x 45kg
10 x 40kg
10 x 30kg
10 x 20kg

Wendler rows: lots
Squats: worked up to a top set of 75kg x 5
Walking lunges: 5 x 10 @ 30kg
Back extensions: 3 x 10 @ 10kg

Notes:

  • missed a few reps on press drop sets in the later rounds. Rest time ~ 10 secs per round
  • wendler rows: just kept changing weights and plugging away. Probably at least 100 total reps, split into 10-15 different sets.
  • Squats were ridiculously easy. I’ll see this cycle out and rethink.
1 Like
220

Abs are a lot like calves they can take soooo much abuse once you start really getting after it. In my opinion v ups are the ultimate an exercise. Work your way up to 300 and do it 5 days a week. I did it for years as a gymnast and I swear to you I will have abs for life and don’t do any direct and work anymore. They’re there forever lol