I don’t have anything super structured and my shoulder is still painful enough to limit my pressing work, so I don’t think my approach is something to recommend, necessarily.
Essentially I do internal and external rotation work, dead hangs, face pulls, and band pull aparts (both supinated and pronated). Usually mix it up a bit but I am not sure it is honestly helping the injury/tendonitis/whatever is going in there at this point.
Yesterday was completely off. Felt like all my joints were falling apart
Week 3: day 3
Kbs: 20x10-32kg, one set every 90sec
Lunges: 5x20-40kg
“Leg press”: 3x9-85lbs w/5 sec eccentric
Week 3: Day 4
felt kind of shitty, so did some quick conditioning… wow… I’m getting lazy.
Tabata, 30sec rests btw tabatas
Battle rope
lying leg raises
battle rope
pushups
battle rope
air squats
Plus
Sounds more like burnout and/or bad nutrition as opposed to actually being lazy
I’ve been in a funk since may. Can’t seem to push myself as hard or for as long as I used to.
This is extra frustrating because I’ve been eating more and gaining weight. The plan was to gain one lb/month (~1% of body weight) which is what is generally recommended for my gender and training age but I way overshot
Week 3: day 5
More cardio because upper back pissed
3x(2 mile airdyne+10 lying leg raises+20 push-ups+30 air squats+40 alt body weight lunges)- 1min faster each round
Battle ropes: 10x(50 sec easy+10 sec rest)
@T3hPwnisher @SvenG i got a blister the other day from the swings and pulled at it. The skin is quite tender at the moment and will not heal in time to do deadlifts and swings by Monday. Any ideas? I could try straps. Glue is not an option
Straps or gloves are fine. The weight shouldn’t be heavy enough to be taxing your grip.
Not to diminish this, I have had funks lasting a year or more - it happens.
More stress because of this frustration will deepen the burnout. It’s the way it is.
I hope the coach you were talking about hiring can help pull you out of it.
Don’t forget your body/mind is preparing you for a huge change and increase in stress when you hit grad school in the fall. That’s rough too.
Thanks for the tag, @anna_5588.
As Pwn suggests, straps or gloves will help. And I’ve found that although they don’t heal quickly, the exposed skin toughens up quite quickly—you might be surprised by how it feels come Monday.
My little bro is becoming a gym bro. In the long run and rationally speaking, it’s great, but I am not too happy about it right now.
Being disciplined in the gym is the one place where I feel very competent. Even that is slipping whereas my little bro is getting better
Many argue we only have a finite amount of willpower. Have you considered that you invest so much of it in other areas that there’s minimal room for it here?
I have reduced much of my decision space/free will (haircuts, wardrobe, meals, etc) to give me more willpower back.
Perhaps, I autopilot a lot of my life (clothes, sleep, self care) but I find it quite stressful being with my family and trying (largely failing) to not overeat with so much good food available
I’m also finding it basically impossible to focus on academic things either. Can’t wait to get back to Florida where I can focus and not worry about food
This is the one that sticks out to me. I flat out could not train as hard as I do if I counted calories.
I’m finding that I have a lower tolerance for training, but eating more and being fatter
I’m probably just a bit burnt out as and will recover in due time @cyclonengineer said.
I’m excited to start easy strength. Changing up training styles should help
I would think of this as elevated cortisol. Other hormones as well. Lots of grear solutions out there for sure: often the medicine is bitter
Week 3: Day 6 (yesterday)
Bench: 1x10,11,12,13,14,15,16-30kg, superset w/100 jumping jacks
Tricep pushdown: 4x15-27lbs, superset w/50 jumping jacks
Air bike: 10 min easy
How I’m planning to run easy strength: 40 days straight: squat, pull, push hinge, carry, cardio/conditioning
Squat: 2x5 back squat, alternate “heavy(w/belt)” and “light(no belt)”
Pull: alternate between 2x5 rows and 2x5 deadlift
Push: 2x5 overhead press
Hinge: alternate between 2x5 good mornings and 75-100 kbs- varying weight
Carry: whatever I feel like
Cardio/conditioning: see above
Progression: raise weight when I need less than 90 sec rest
Is this optimal? absolutely not. But it is novel, consistent and works out perfectly in terms of time. 40 days will bring me ~mid august → can deload just when I’m moving to LA
With that said……
Day 1
Squat: 2x5-80kg
Deadlift: 2x5-105kg
Press: 1x5-30kg (too easy), 1x5-35kg (slightly too hard!)
Kbs: 1x60,40-14kg kb
Overhead carry: 5x20m/side-14kg kb
Cardio: 20min easy on air bike
, squats were smooth- focused on form still heavier than I’d likeNote: this workout did not kill me like my usual squat and deadlift focused workouts. I think this is a good mindset shift to adopt for a bit. Everyday, but not as intense. I don’t like the pressure of feeling like I need to kill myself every workout or I’m lazy
Life updates
New advisor is pulling me into a very cool project. Can’t wait to get started. I’m enjoying my 3 days of not feeling behind.
New(ish) econ(ish) friend might come to visit me in Florida for a couple of days. It will be a fun and productive time if he does. We both have a lot of work to do.
I will say that Dan has said SEVERAL times that Easy Strength doesn’t work with the squat. I’d keep that in mind.
You either hinge OR carry in a workout: not both.
Upper push, upper pull, deadlift, ab wheel/anti-extension, and then hinge or carry tends to be the RX.
2x5 works for sure. Dan has written that, if he could do it all over again, he’d go 3x3, which is why I’m using that.
Hope this goes well for you!
