Hope the vacation was rejuvenating
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Thanks @bagsy . It was good! The way back home was pretty bad for airline reasons. But we made it eventually. Was a good change of pace.
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9/17/2021 Friday
Warmup on elliptical
10 long jumps
Bench Press CW cycle IDK week IDK
5x 135, 145, 170, 190, 170, 190
210 for 3 reps and spotter help on the 4th (couldn’t have gotten it alone; rep 3 was bad enough that I would have racked it if no spotter).
Superset with 5x20 BPAs. I really felt like I was getting something out of these. Holding the contraction.
Squat 5x5 185. Focus on walkout, breathe/brace, spread the floor. It wasn’t easy and I felt like dog poop.
Superset with 5x10 dips.
A few BSS then 20, 15 situps .
Was not feeling very good. Whatever, I hit what I needed to hit. Squats today were above the rx weight but since I didn’t go Monday it seemed reasonable to tax my body a little.
I need to do BSS. Like, all the time. Bodyweight, heavy, high reps, low reps, I can tell I need to do them because my entire being rebels at the thought.
And I need to eat more food.
Both of those are within my power and I’m not entitled to complain about not squatting 315 if I can’t do basics like that. It’s hard though.
My hamstrings are still CRAZY sore from Wednesday.
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If this is any encouragement, forced time focused on single leg work helped fix my squat. I used to have a crazy hip shift, now gone after pistols/shrimp squats done during quarantine
With that said, I’m still too much of a wimp to get back to BSS
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That’s what I’ve come to believe. Now I just gotta DO it. I have noticed all the times I could, but choose not to. May have to restructure some things to force it.
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Would high rep walking lunges be a good gateway drug?
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I’d suggest treating BSS as a “main Movement”. Set goals, focus on it for a bit
Another way is to add it into conditioning. You used to do the HTFU circuit right? replace the squats with lunges/leg
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Which “main movement” would you remove to make space for BSS?
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None. The idea is to switch mindset. Trying to progress rather than just throwing it in.
For example, I’m treating the good mornings in my program as secondary. I don’t try to progress, just get the reps in.
If I were to treat it as a “main movement”, I wouldn’t skip my squats or deadlifts, but I’d put more focus on good mornings, try to progress, pay more attention to form etc- just like I do with my squats and deadlifts
idk about @jdm135 , but I find that if I put an exercise in the “main movement” category and set goals, i am more likely to get the work done
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I was thrown by the semantics there.
My suggestion was going to be similar then, find a way to progress them. It would bug the hell out of me to miss assistance off a session if I had a progression model planned in, whereas I’d be far more likely to skip it or half ass it if it was the same every week. I have to admit, I wouldn’t care about the form though, as long as its hitting the muscles I want it to hit, I don’t care about getting better at it.
I like high rep walking lunges, with reps increasing every week. I know @simo74 uses BSS for lower reps with some sort of progression scheme. Plenty of ways to skin a cat.
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Exactly!!!
Focusing on form helps me put “intention” into every rep. I think you said it on your log. 5x10 done with intention feels very different from 5x10 done willy nilly
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Good ideas @anna_5588 @dagill2
I will plan for BSS progression.
Walking lunges aren’t my friend, I always get knee pain. But I could use elevation of the rear leg as a progression variable, maybe. Start low and progress to bench height…
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Was it United Airlines? 
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I try to have progression on all of my supplimental
and accessory work. But I use the plan more as a guide. My main moves are programmed to be specific and I only hit those reps. No throwing in more weight or reps if I feel good on the mains. This is all technical work it’s not about growth.
With the other work I have the weights and sets and reps written down but I make small changes. I might do more reps if I am feeling great or less if I am feeling crap. The plan with the supp and accessory work though is to work hard. Like properly hard. You should be aiming for RPE 10 or RPS 2 on these exercises. That’s where the growth comes from.
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If you’re going to use language like that, could you at least asterisk some of the letters out to avoid offending please?
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I really like this approach, and agree with it 100%, by the way.
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Actually the united flights to my destination landed. My airline canceled the flight "due to weather " but clearly because it was underbooked. We had to stay the night in the connecting city, a frustrating and costly inconvenience.
I’ve been lacking here. I got on a 5/3/1 program so I wouldn’t have to mentally engage and suffer as much, too many external things going on. When mentally possible I need to get back to the hit-it-hard mentality.
Ah, my inner cheapskate is furious for you. At least it sounds like the rest of the trip was great!
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Was miserable with DOMS (legs) all weekend. Cant get enough sleep. Trying hard to eat a lot. Don’t have much of an appetite but sucking it up.
9/20/2021
Squat CW
5x 45, 135, 150, 175, 195, 175, 195, 215.
Bench 5x5 175
Superset 5x10 bodyweight BSS
60 second hang from bar.
Simple and effective.
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