I don’t really like the t-nation quote function, just trying to answer your questions above sequentially.
How do you track the quality of your reps? There are different ways. Some people give each set a perceived difficulty rating. You could just make some notes. You could also just not track it.
No need to order any equipment, get creative. Maybe lift your 45 lbs bell with two hands and lower it with only 1? You can figure out something here.
By short to long, I meant starting at 5x20, repeat for a few sessions. Then mix in some 30s then 40s, etc. Nooooo suicide sprints, that’s the opposite of what you’re after. These need to be quality sprints at your maximum speed meaning every rep needs to be done fresh.
I have nothing against slower tempos but it’s not conductive to how you said you’re suppose to train. I don’t know the scientific lingo maybe someone can help me out. You’re trying to minimize muscle damage and instead get stronger through CNS improvements. This is done with high quality reps, maximizing force and velocity. Slow tempo lifting can be great for hypertrophy but as far as I know, that’s due to the breakdown of your muscles. If you’re trying to stick with lower reps, making each rep slower is just a cover up. There are other ways to make your rows more difficult. Some of the best core exercises are row variants.
I don’t know what you mean by “I based current rep volume off of what i can do rn and my goals”
If you can’t figure out the overhead pressing, you could drop it and do one day 1-arm pushups, one day weighted pushups. You’re already getting overhead work on your light day and you can add to that.
Why 3030 tempo on the RDLs? Slow controlled eccentric, full force on the concentric. If 45 is too easy, add the 25 bell in your other hand (lighter KB on the working leg side)
These are just my suggestions, you’re obviously free to do whatever you want. I think with 3 days off each week you’re going to be way better off no matter what. Hope this helps.
Yeah, what is with the walking? Normally I wouldn’t try to talk someone out of going for walks, but 2 hours a day? That sounds like that unneccesary calorie purging we were going on about before. I do not see the upside, unless it is something unrelated to fitness.
I meant I was starting with what I can do right now.
For example, on my pistols, I can currently do sets of 3 proper ones + 2 shrimp squats. So as a progression, I’m adding a shrimp squat this week since I can’t as a pistol
But I guess now I’ll just keep doing sets of triples until triples get ridiculously easy, then phase in 4 rep sets and so on. I think that’s actually a Soviet technique
Revised plan:
Workout A
Sprint: 5 x 20m to start
Pisols 3-4x 3-8 per leg, Stay at a rep range until it gets really easy, then phase in reps
1-Arm Pushups 3-4 x reps, no negatives. You can try weighted pushups here instead if you’d like.
Rows 3-4 x 5-8 + core
Workout B
Jump: 5x5
Shrimp Squats 3 x 3-8 per leg
Overhead Press: 1set of push press w/45, 3x15-25
Nordic curl attempts- I’ll move them up after jumps once I can get close to doing full reps
KB RDL 3 x 5-8 + core
the press is still important as a way of measuring body comp progress as pwn has stated ad nosium
There’s nothing wrong with doing it that way.
But
I see it as an indication that you’re taking almost each and every set to or close to failure. It’s unnecessary and unsustainable. Same goes for adding negatives at the end of your sets or slowing down tempo, they all indicate that you push yourself to the absolute limit. Then you do that every single day and expect to make progress, you’re really just breaking yourself down and heading towards injuries.
If you want to stick to the Pistol+Shrimp sets, don’t do as many pistols as possible then add shrimp squats. Instead, cut the pistols short a few reps then do your shrimp squats and cut those reps short of failure too.
Every 4 weeks or so you can have a test day where you go all out and see where you’re sitting with your goals.
Jumps: 5x5-11lb paint can
Shrimp squats: 4x5-25lbs
Press: 1x1/side-45lb push press, 3x12/side-25lbs
Nordic curl attempts: 2x5, 1x2- could only get halfway down
surprisingly sore going in , turns out my form has been horrific previously so got a good gut check , definitely guilty of scrolling Tnation between sets so rests longer than needed, Nordic curls HARD, ended up rolling up the doormat- works quite well. @vision1 I’m thinking of alternating this with RDLs each week(ie week 1 Nordic curls, week 2 rdls)
My mum bought a big bag from costco a month ago and discovered she and my brother didn’t like them. We ran out of cream cheese so it’s a last resort. I personally find them too sweet and not as “appetite stimulating” or “addictive” as ppl claim.
If you’re struggling to eat, drinking calories works; I’m currently drinking 2 bananas 75g of oats and 60g of whey - 750 cals of clean wallpaper paste-esque goodness.
I’d say the most recent check-in is one of the bigger improvements I’ve seen in this log. Seriously, you would look significantly better still at 100-ish, minimum. Nice work adding some weight, keep it up!
, turns out my form has been horrific previously so got a good gut check 
, definitely guilty of scrolling Tnation between sets so rests longer than needed, Nordic curls HARD, ended up rolling up the doormat- works quite well.
