Nice work man
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3/14 Sunday
All weekend, lots of swings, stationary bike, weighted vest walks.
This morning: 5 rounds of:
15 swings, 10 hand-release pushups, 1 pullup
Took about 8 minutes.
Then a fast mile walk uphill on wife’s treadmill.
Really wanting to get back to pullups but I have to be careful… so one at a time for now!
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Can you do negatives for your pullups to up the volume a little or is that a no go?
In my experience pull-ups are one of the worst elbow irritants, pretty much the only thing that really triggers it these days for me.
@doomyguy @bigdaddi negatives may be smart, not sure, but all I did was 5 neutral grip today and it does NOT feel good. I’ll take that as evidence that I need to be very very careful, introducing one movement at a time, and pullups (in meaningful quantities) may not be ok for months yet.
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The other thing that came to mind is using the grease the groove method a couple times a week. I dont know where your pullup bar is located, but if its in a spot that you walk by regularly, you could do a rep or two a few times a day and do that a couple times a week. I have no idea if this would be helpful for you, and ultimately its a means of increasing frequency while potentially keeping the reps and intensity low.
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I agree totally, avoiding pull-ups until it has mended as much as it will are the wise choice.
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3/15/2021
DEADLIFT
135X10
195x10
245x10
265x2
285x2
305x2
FRONT SQUAT
EMOM doubles, 155lb, 10 doubles
Then, 21 reps 85lbs.
PRESS
single at 115
INCLINE BENCH
95x10
115x10
115x10
115x10
Last set got tough at the end.
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I felt absolutely phenomenal today. My low back/core feels so much more stable, like I’m not about to snap in half under load.
Maybe credit goes to daily swings @dagill2 or maybe just that I’ve only done 4 exercises all year and so have done hundreds of reps of them, and adapting.
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3/16 Tuesday
Yesterday PM: 1 mile weighted walk with family, 35 swings.
This morning: 1 mile jog, untimed.
Weighed 174 at wakeup.
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3/17 Wednesday
Yesterday evening: 1 mile weighted walk with family, 40 swings, 20 situps.
Had one of the boys do situps with me, then do arms up/toe touches while I did swings.
Then my 7yo who weighs 45lbs deadlifted my 50lb Kb a few times.
This morning: 2.1 mile jog 18:41 PR
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3/18 Thursday
Last night, 40 swings, 25 situps, mile weighted vest walk with family.
This morning, 20 mins stationary bike. Decent intensity.
As I start to see more abs and feel like I look better, I gain motivation to do daily work. But I feel like I’m ready for 3 gym trips a week now instead of 2. In this particular period I feel myself just itching to get back in and lift more.
What I’m doing on off days now might be better for me than adding in that 3rd lift day though.
Plus, I’m in a holding pattern with some big life events pending and its reasonable to assume my whole routine will change soon.
Regardless, the past few weeks have been very healthy. Minimal alcohol, relatively low carbs, daily exercise, adding in a few actual lifts, abs coming in, press going up…
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Sounds to me like you’re right where you want to be man! I’d milk it for all it’s worth
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3/19 Friday
Last night: 40 swings, 25 situps, 10 pushups, two 1-mile walks with family. A beer and two rolls with dinner YUM CARBS
Today:
PRESS
95lb. Goal 10 sets of 8. I got:
6x8
1x7
1x6
2x5
And gave it all I had on the failed rep each time. So 71 total reps out of 80.
BB ROWS
superset during the first 5 sets of press. 5x10 using 90lb fixed bar.
SQUATS
21 reps 95lbs. Was angry at that bar after press lol.
SGHP
3x3 115lb.
SITUPS decline, 25
6 Likes
Been there mate, been there.
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3/20
Yesterday 1.1 mile walk with family, carrying a 40lb child about 1/4 of the way.
Evening, 40 swings, 25 situps, 2x15 pushups.
This morning: 5 rounds:
15 swings, 5 kb rows each side, 10 pushups. A good way to wake up.
Elbow is ok. A little irritated but I don’t think I’ve hurt it any worse adding some pulling movements over the past week.
It still feels like power cleans would cause it to explode.
I felt weird doing this but I took a selfie in the locker room yesterday and wasn’t disappointed, I’ve dropped a lot of body fat:
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3/21 Sunday
Typical daily:
Yesterday, mile walk unweighted, 50 swings (one set) and 2x20 pushups, and had an absolutely amazing day with the family.
This morning, 20 minutes stationary bike.
Today I expect to walk again, and shovel several wheelbarrow loads of dirt for a landscaping project. Hope the elbow holds up.
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3/21 Sunday (yesterday)
Mile walk, 6 or 7 rounds of dig/haul/unload, which absolutely wiped me out more than deadlifts, 50 swings right before bed.
3/22/2021 Monday
DEADLIFT
135X10
195x10
245x10
285x10 - hell yeah. Sucked, but I got it, caught back up to where I was a couple months ago. REP PR
FRONT SQUAT
Emom doubles 165lb, 10 rounds - PR I believe
3 min rest, then 20 reps 95 lbs - a lot of breathing breaks but I didn’t rack the bar. It crushes your lungs though.
Rest to stay alive
Decline situps and ghrs
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Front squat PRs mean you’re really getting more awesome, congrats!
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Wait, what? 20 rep front squats? Fuck me, the ante has been upped in here.
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