5/27 Thursday
2.1 mile run. Untimed but pace was steady and good.
Then, 3 rounds:
-20 swings
-7 goblet squats
-20 rows each side
-20 diamond pushups
Which was absolutely miserable. Gassed out after first round, which took 2:20, the whole thing took 11:34 so speed fell off a cliff there.
Then 10 ab rollouts and now I’m back holding a baby before I get ready for work.
That feeling is one of the best in the world.
5/28 Friday
PRESS Day
10 sets of 5 at 110lbs.
Didn’t miss any reps here, so I’ll do 10x5@115 next week- or try to anyway! The strength and technique gains I’ve made on press are palpable. Really focused on the cues (a few posts up) that were suggested and it made the weight feel lighter.
Press was GS-ed with 2 pullups and 12 pullaparts for all 10 rounds.
5/28 evening:
“Sally” air squats- miserable, did it for my daughter
Press 135 again and got it on video
4x10 bb rows 135
5/29 morning:
200 pushups for time, 14:01.
Copy paste from the Transformation thread.
My T-ransformation: I lost a few pounds of fat, then gained a few back of muscle. Learned how to train much harder than before by following some inspirational logs here. Stuck to a simple, stupid, brutal progression plan focused on 2 lifts, maintained conditioning, and got in “bonus work” when possible. Gave up beer completely. Eating over a pound of meat and 4 eggs per day, and generally no direct carb sources.
Crippling tendonitis is reduced to a minor occasional nag.
Hit multiple PRs including a 135lb press, a lifetime goal; a 20-rep front squat at 115lbs, and a 195lb front squat single.
Outside of the gym:
Strove for and got a massive promotion at work. Welcomed my 4th child.
So its been a great 5 months, and I’m indebted to the awesome community here in numerous ways.
What’s next? I don’t know! Working on figuring that out now.
Before: 1/1/2021
After: 5/25/2021
Absolutely smashed it dude, you’re a different man than the one that started in so many ways, inspirational stuff.
That press looked easy for you! Looking forward to seeing what’s next
That looked a way from maximal dude, awesome work.
Mate that 135 moved OK you deff have a bit more in you. Nice work.
5/29 after the 200 pushups challenge, did 10x10 barbell rows @ 135lb throughout the day.
5/30 took it easy. Some push mowing, two long walks (1.1 mile each) mostly holding baby, and 5x10 ab rollouts from knees.
5/31 memorial day
Little sleep due to baby.
DL is 7th week of 5/3/1 so I went for a new PR and got it:
Deadlift 335x2! 8 weeks ago i got 325x1 so that’s a win. Granted i used straps today but I’m happy with it.
Front squat: same as always, doubles EMOM at 180lb, going for 10 doubles. On round 7 I only got a single so I continued singles EMOM until 20 total reps. @T3hPwnisher I tried holding my breath for both reps and absolutely couldn’t do it. This is 90% of my max front squat and I nearly pass out from each one lol.
But breathing in the front rack position sucks too so whaddya gonna do.
Front squat widowmaker, 125lbs, got 15 last time, struggled and grinded out 17 this time. Took me a minute to straighten my wrists back out after that.
Tried back squats- big mistake after that widowmaker, 185 was easy so put on 235 and went down… and down… and reverse-good-morninged onto the safety bars. Ashamed of myself I did 20-rep 135 as penance.
End-of-day update:
Also did a 1.1 mile walk and swam 10 “laps”.
so just missing the 200 burpees that @ChongLordUno did
And I have learned that I HATE burpees. Even without the jump. I tried a few to keep up when Chong was starting that kick but quickly dropped out.
Which I suppose means I should do more of them.
DOMS update: quads feel like they’ve been beaten with a baseball bat. Tomorrow is going to hurt.
I love it
The DOMs are there as reminders that you just kicked a workouts ass. Congrats on (yet another) PR man!
6/1
15-minute session this morning. Warmed up, then did EMOM clean-and-press for 10 mins. Varied weight and reps, my eyes were bigger than my… capacity…
I felt really beat up and was struggling. But I got some time with weight overhead and got some blood flowing, counts as a win.
Still need to get my goals sorted out.
Evening:
10 “laps” swimming
2 miles walking with baby
6/2 Wednesday morning
Quads still feel bludgeoned with a baseball bat - on par with the most DOMS I’ve ever had! But I need a squat TM to join @dagill2 's program and thought I could find it today.
I suck at back squats.
This must be fixed. I suspect it’s as much a form/technique issue as a strength issue, though, which means I should be able to make a lot of progress WITH THE RIGHT HELP.
Can someone watch these lifts and help me fix my shit squat technique? Is there still an active “form check” thread?
3 reps at 235, I’m not super thrilled with depth but decent I suppose; I can see the bar is too far forward- over toes instead of midfoot - and I squatmorning by the end:
Now 3 attempted reps at 255, no depth at all, my knees just lock up - it’s a visceral panic feeling that stops me going lower. Possibly because weight is too far forward?
Any tips, feedback is welcome!
can we see a set with just the bar?
