2/9/2021 Tuesday
2.1 mile jog 18:52 PR
2 Likes
2/10/21 Wednesday
3.4 mile jog 31:19 Distance PR!
Planned on 3.1, but it was an unfamiliar route in pitch darkness and I made a wrong turn. May have been a little under 3.4 but that’s what I got from Google maps.
4 Likes
2/11/21 Thursday
3.1 mile weighted walk 40#.
Didn’t time it, was less than an hour but not by much.
I’m undecided on which is easier, weighted walking or unweighted jogging, leaning toward jogging because it’s over faster.
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2/12/2021
PRESS
10X10 80lb PR! I finally got it!
First 5 sets were SS with unweighted BSS 5x10 each leg.
Celebrated with some shoulder pump stuff afterwards.
4 Likes
Some thoughts about that press session.
3 weeks of decline, followed by crushing all 10x10? Seems weird to me. Did I get stronger? was I having “off days” for weeks? Maybe both?
One thing was definitely different, I allowed myself to breathe in the front rack position. Last couple times I would rep as many as possible, then hold at lockout while breathing a few breaths, then hold that while repping, repeat as necessary.
Early in the sessions I’d get 6 or 7 reps on one breath, and the remainder on the subsequent breath. By set 10 I was lucky to get 3 reps out of any one breath.
So for Friday’s session, I took my breaths in the front rack position, and even allowed some exhales on the way down. I think I managed more reps per breath, but also better intra-set recovery due to breathing more in front rack.
Maybe that’s cheating LOL but if it is, I should have been breathing that way all along.
Once I get down to 10x5, in a few weeks, it won’t matter anyway as I’ll likely be doing all 5 in one breath.
Anyway no gym tomorrow, or until Friday for that matter, looks like, because the whole area will be iced over. Where I live that simply doesn’t happen, and we don’t have the infrastructure to deal with it, so we’ll be hunkering down. Probably good for Covid numbers anyway if we all stay home. I’ll have to do some painful calisthenics to compensate Monday.
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2/15/2021, Monday
179lbs this morning.
Snowed in, did something brutal at home:
Ten rounds:
Split squat, 50lb KB in front rack, 10 each leg
Pushups, 10.
Started out E2MOM, which gave about 15-30 seconds for rest. After 5 rounds I couldn’t keep up that pace so I started taking a minute or two between rounds.
I’ll be sore, I bet, because I haven’t done pushups (or bench press, or similar) in weeks, or any weighted single-leg in weeks, or that much single-leg volume. And my left kneecap, bottom edge, was angry for the last few rounds.
2 Likes
Man 10x10 on split squats is no joke. Good work!
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2/15 Monday
After that workout, I also did several rounds of sled pushing. It doesn’t snow where I live, this is a historical event, so the kids were thrilled when I put them in a plastic box and pushed them back and forth across the yard at a sprint. A good follower for the 10x10 split squats lol.
2/16 Tuesday
Tied a rope to the plastic box, harnessed myself up, and dragged the kids for a hike through the snow. Found some “hills” (piles of fill dirt; no hills in my area) and sprinted up with kids in tow. Was a good workout and less hip stress since I had the rope.
2/17 Wednesday
We are losing our minds here, intermittent power, intermittent water, can’t drive…
Morning workout:
10 rounds of:
10 couch plank leg extensions ala T-nation article
2 one-arm KB press each side, 50lb.
The “leg extensions” were a bit too easy. But something new to try.
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2/19/2021
Woke up around 178lbs, which, while not great, means I’m back on track. I fell off the wagon for a few days, eating tons of carbs and drinking beer. But having a whole diGiorno with a Dos was really good…
Abs are CRAZY sore from Wednesday’s “couch plank”. LOL at calling that a quad developer, it’s like an introduction to ab rollouts. So 10x10 was… a lot for the first time! Cool thing was, didn’t feel it in my abs during, it only set in later.
O suck, thy name is 10-by-10
Warmup: 50lb swings, 5x10
Work:
10 rounds of:
10 50lb split squats each leg, then 10 pushups.
E3MOM.
E3MOM was the right amount of rest for that work. It sucked really, really bad, but I could always start the next round. Curious what the DOMS will be like since I did this 5 days ago. My chest was tender to the touch most of the week and my glutes felt like fiery lacrosse balls (also they are small!).
5 Likes
2/20
5x15 swings 50lb KB
2/21
5x15 swings 50lb KB
1 mile weighted walk with family, 40lb vest
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How was it?
Weirdly, almost zero. I guess I adapted really quickly…
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2/22, Monday
Back at the gym after a “snow week” shut everything down. Knew before I went that the heavy DLs weren’t going to happen. Did the lighter sets and felt fine:
DL:
135x10;
195x10;
245x10.
Then started front squat EMOM doubles at a heavier weight, that was a mistake. Lower back wanted to snap like a twig and my knees were caving, maybe as a protective mechanism?
I got:
FRONT SQUAT EMOM, 155lb
3 doubles;
7 singles.
Rested a bit over a minute, then:
23 reps 65lbs.
3 Likes
2/23 Tuesday
1.1 mile jog, untimed.
Weighed in at 176 lbs. On track. To where though?
2/24 Wednesday
I was torn between a jog or a weighted walk of the same distance this morning. A bit pressed for time, and a jog is probably more effective, but the weighted walk is so peaceful and I can listen to fascinating podcasts.
Laziness won the day and I walked 2.1 miles with 40lb vest.
Woke up at 176lb again, definitely on track. Wife getting “upset” about my abs and “self-deprivation”. Only because she’s pregnant.
@T3hPwnisher don’t you have an 80lb vest? What brand, and do you recommend it? Or think it would make sense to find a way to add something to my existing 40lb vest?
I’m pretty happy with the vest I have, although it really digs into my collarbones after a while; but I’ve acclimated quite well to it. Just want to add more weight.
While I’ve got you, do you have any thoughts on the marginal effectiveness of weighted walking relative to unweighted walking or jogging? diminishing returns beyond a certain weight?
I have the Cap Barbell 80lb vest
Dealing with Cap was a nightmare. First time, the package got destroyed in shipping and they didn’t even deliver it to me: just turned it around and canceled the order. I ordered another one and they sent the weights and no vest, then they ghosted me on e-mail and phone for 45 days, THEN, AFTER I got a refund from Amazon, they sent me the vest and weights.
The vest itself is adequate. I wouldn’t go running with it, as it hangs down low and blocks my hips, but it works well for running. It digs into a nerve in my trap that causes some numbness in my right hand after enough time, but the yoke does the same thing.
Weighted walks are a different animal compared to unweighted and jogging. I wouldn’t compare them at all in total honesty. They all fit into a conditioning protocol.
Thanks for the rec. At $150 for the 80lb, I’ll have to seriously need it before I upgrade from my 40lb!
For sure. From a strictly “calories burned per mile” perspective, on flat terrain, I’m thinking jogging burns more? I feel like weighted walking (with 40lb anyway) is “easier”…
2/25, Thursday
Seems I shut off my alarm by accident. Woke up a bit late, and immediately decided to cancel the 2-mile jog I was planning this morning. I am going to feel 0% guilty about this.
Too often these artificial training or eating goals give me real guilt. Not today.
176lbs for the third day in a row; definitely, solidly “on track”.
2 Likes
I honestly don’t ever think of cardio/conditioning as calorie burners. When it comes to fat loss, diet is the primary thing I manipulate. I tend to UP my cardio and conditioning during periods of weight GAIN, because I have more nutrients going through me and can train harder.
Biggest variable is going to be efficiency of movement. The better you are are cardio, the worse of a calorie burner it is. Inefficient movements burn more calories.
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2/26, Friday
PRESS
10 sets of 8, 85lbs. Failed on the final rep!
Was taking 2:30 between sets, no supersetting.
I’m chalking this up as a W, and going for 10x8@90lb next week.
LEG PRESS
225lb:
20, 23, 26 reps. Holy crap that hurt! But I found that i could just keep going… I’m going to be sore, as I haven’t leg pressed in a long time.
Then messed around with abs and ghr.
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