Thanks! Yeah I started this January 25th, did 10 EMOM doubles at 135, then the 20-rep with just the bar. Attempted to progress either the EMOMs or the 20-rep every week, here I am this week several pounds lighter and I’ve added 30lbs to the EMOMs and 50lbs to the 20-rep.
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3/23/2021 Tuesday
YESTERDAY after workout, mile walk with family, 50 (or 55 - lost count and erred to the high side) unbroken KB swings.
Was totally exhausted and kept falling asleep while lounging with the kids; this is rare and I expect is a combination of a) I’ve been reducing my sleep for weeks now, in order to get more productive hours out of life and b) I finally trained “hard” to the level that is talked about here and in blogs, that most people (including me) rarely do.
And edited yesterday’s log entry since the DL was a rep PR. Had previously gotten my 10 reps of that weight in two or more sets.
TODAY 2.1 mile jog, untimed, then 2 rounds of: 20 pushups, 10 KB rows (each side).
When I woke up it was raining, and I wanted to cop out of the jog and just sit on the bike… but the storm died off and it was just the right thing to do. As always, once I got out on the street, it became easy.
Woke up at 176lbs again, so I’m flat for the past 8 days, which isn’t ideal. Will make good food choices today.
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Hell yes man congrats on the PR!
Yesterday: Finished the day with 55 swings.
Today, 3/24:
Woke up at 174lb, which is “back on track” after a day of clean eating. It’s a big day for me at work, a lot of things going on that have been pending for months now, possibly culminating in something very consequential for me - I hope. I’m not nervous, just worried that it’ll be pushed off for “next week” again as it has been, weekly, for months. But this could be the day.
So rather than some light cardio I’m going to do a light gym trip, haven’t been going on wednesdays so this is just dipping my toes.
I’m going to squat and bench press, 3 sets of 10, not kill myself, and if anything else happens (like BB rows, SLDL) that’s fine too.
BENCH
95x10, 115x10,135x10,155x8+2
SQUAT
95x10,115x10,135x10,155x10,175x10
SLDL
135x10, 155x10,175x10
BB ROWS
85x10, 105x10,125x10,145x10
Mission accomplished. Now to go to work.
One more update: back squats definitely piss off my elbow, more than front squats amazingly. Which is why I’ve pretty much not done them this year. Needed to try them today just to make sure.
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Evening:
55 swings, 10 curls with the KB per @bigdaddi suggestion. Didn’t hurt, so it may be another great way to get more elbow flexion in on the way back to healthy.
Today was a big day. A HUGE day. A career thing that I’ve been waiting on for months- that I’d been actively planning for a year - that I’ve truly been working toward for easily 5 years - came to fruition.
Celebrated with 2 beers, half a bagel smothered in butter, and a bowl of nuts/chocolate chips/coconut after a dinner of salmon and asparagus; while watching Raya with the family.
Since I just listed a bunch of nutrition for the day here’s the rest: tons of coffee, an energy drink, an ounce of juice and a bunch of unsweetened tea, 20g collagen protein, 4 eggs, 3 strips of bacon, and about 0.6lb of lean ground beef, and half an avocado. And a whey shake postWO.
I am so totally… relieved… by the developments of today. I’m on a path that will be fun, challenging, and rewarding in many ways, and last for the next several years. And my family will benefit financially.
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Thats nice to hear on your work situation man. Congrats. Also, glad you like those curls and that they didnt hurt. Have fun with them
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Congratulations on your career development, sounds really good.
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Awesome news, sounds particularly well deserved:
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Thank you @bigdaddi @doomyguy @aldebaran @alex_uk I am thrilled.
@aldebaran no, not exactly; I’m holding my 50lb KB with both hands, thumbless, in a hammer curl grip. (Bigdaddi did this, seemed like a good idea for elbow rehab since I have little equipment at home besides the KB).
Downside is, at full extension the bottom of the bell is toward my groin so it limits ROM, but the upside is, seems a comfortable way to train elbow flexion without worsening my tendonitis, and maybe making it better.
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Thats not how i did them. I was using the upright part of the horns. So it basically looked like the kb was standing up if that makes sense. And i did it thumbless as well
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Ok ok, I’m all for anything tendonitis-related as one has been plaguing me for a while
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And i was referring to the picture too @aldebaran not @jdm135 description. I didnt catch that he gave a description, and so i didnt really need to haha.
@jdm135 yeah at the bottom your rom is limited as you mentioned, but for me personally its not a big deal. For me, im only an inch or so away from full rom (i dont know if having short t-rex arms helps or not lol) and i still feel a good training effect. Hopefully they can help you out.
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Congrats on the lifting and life PRs!
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3/25,Thursday.
20 mins on stationary bike, around 5:30 AM. By 7:20 I had biked, made progress on a plumbing project, and done some packaging/kitting work for my side business.
I then had a long day that ended with my falling asleep on the couch trying to get my 4yo to sleep; so I didn’t do my nightly swings.
3/26
PRESS
Goal was 10x8@95. From the first set I could tell it was an “off day”, was grindy from the beginning.
I got 5x8, then 7,6,5,4, and 4. Gave it everything I had on every set.
Finished off with some delt and tricep stuff. Was happy to observe tricep pushdowns didn’t inflame my elbow.
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3/26 evening did 60 kb swings unbroken.
3/27 mowed with pushmower, then 1 mile weighted walk, then massage; 60 swings in evening, then passed out again while failing to put my 4yo to sleep.
3/28 Sunday: so far did a 2.1 mile run, untimed but kept a good pace. Definitely will have a family weighted walk too. And try to eat a bit lower carb today.
Weight is a bit off track the past week, understandably. It’s not been a top priority, and I’ve had a lot of reasons to celebrate with restaurant food. But its time to get back in track: I’m 176, goal 172 within the next 3 weeks.
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3/29/2021 Monday
DEADLIFT
135X10
195x10
245x10
285x11 - hell yeah REP PR
FRONT SQUAT - BRUTALITY PR
Emom doubles 170lb, 10 rounds was the plan.
I was sucking air between rounds, after round 5 or 6 I started adding 10-20 secs to breathe.
After round 8 I dropped to singles, but went to 12 rounds so I still got all 20 total reps.
Then 21 reps 95 lbs, which I got on video for the first time. Will try uploading when I have the chance.
PRESS
Just to finish off a good workout I pressed doubles, up to a single at 125. It felt strong but i don’t think i quite have 135 yet… close.
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@aldebaran can you please critique this for me? Its light, 95#, but very fatigued after EMOM work with 170#.
I see my knees coming together after the first few reps, and looks like my torso dumps forward towards the end of the set…
After reading your analysis of @boilerman power cleans I’d love some of the same level feedback.
Life PR: first time I ever took a video in the gym. Felt very awkward and self conscious but once the set began I was working too hard to care.
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You are crushing it man, PRs all over AND while leaning out!!
Plus, the depth on the squats are nasty dude. They were moving quick all the way through
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Thanks man!
I always felt like, with front squats, the depth is automatic. Whereas with back squats I have a hard time knowing if I went far enough.
Reading your log, and the numerous others here on similar paths, I’m inspired to really work hard as I never have before; realizing the barriers are merely mental and it’s a choice to go harder, or not.
Plus I’ve been able to work around the tendonitis and it seems to be healing! Thanks to your advice to avoid loaded elbow flexion. (Which I’m now bringing back, too).
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