He was so wise!
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Week 5: day 3 (Wednesday)
40min of intervals on heavy bag
Week 5: day 4 (yesterday)
Squat: 1x5-80kg, 1x5-85kg, 2x1-90kg, 1x1-80kg (legs quit)
Cable row: 1x10,9,8-40kg, 3x3-50kg
15min HIIT
- legs lost power but squats felt stable, cut it short
Week 5: day 5
Paused deadlift: 1x5-100kg, 1x4-105kg, 1x3-110kg, 1x2-115kg
Leg press: 1x20-90lbs, 1x15-100lbs, 1x10-110lbs, w/1min tests
Straight arm pull-down: 1x15-21lbs, 1x10-27lbs, 1x6-33lbs
Abductor machine: 3x20-105lbs
- felt better, paused deadlifts actually moved well, rest was fine
3 Likes
Week 5: day 6 (yesterday)
7x(4x(40sec battle rope interval+ 20sec rest)+ (45sec core+15sec rest))
5 min incline treadmill walk
- got HR up and was fun
My legs and knees are so sore, taking today off but I owe cardio, only did 2 sessions this week
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How do you feel?
My lower body has organised a big protest
Well, it seems like the right thing to have done then.
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Anything goes: day 1 (yesterday)
Context- gym doing renovations and no barbell/rack access ā coach says I can just play around
āLeg pressā: 6 sets of various weights and reps
Abductor machine: 4 sets of various weights and reps
Cable row: 5x5-45kg, done EMOM
GHR: 1x12, 1x10-5kg, 1x6-10kg, my back doesnāt like this
- worked hard and felt good
Anything goes: day 2
Goblet squat: 2x(30sec eccentric+ 10reps)-14kg db, 16kg db, 18kg db; 1x (30sec eccentric+ 10reps)-20kg
āLeg pressā: 4 sets of various weights and reps
Straight arm pull down: 5x15-21lbs
PM (put extra calories to work)
45min HIIT and abs workout video
40min cardio kick-boxing workout
- was fun and felt good, surprisingly not sore from yesterday
3 Likes
Leg press for the win! The renovations are helping, believe it.
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Anything goes: day 3 (yesterday)
30min low impact workout video
- this + one of the cardio sessions from yesterday count.
Going back today
3 Likes
Anything goes: day 4
Back in LA
5x(3min rope pull machine+ 12pushups+ rest for remainder of 4 min interval)
Abductor machine: 5x14-105lbs, 30sec rests
Tricep pushdowns: some sets of some reps
10 min core work
- quick and relatively chill workout post travelling
I managed to get through the trip with no weight gain. Was very adherent for the first 2 weeks and kind of went off the rails the a bit the last week.
5 Likes
Anything goes: day 5 (yesterday)
45min kick-boxing and SBS workout video
- nice and quick cardio workout, felt good as always
2 Likes
Sounds perfect!
2 Likes
Anything goes: Day 6 (yesterday)
2 rounds of:
10x 12 pushups done EMOM
10x (45sec glute bridge variation+15sec rest)
Then
5x12 pushups done EMOM
5c(45sec glute bridge variation+15sec rest)
- nice little burn and pump, kept things easy
Week 6: day 1
Squats: 1x1-195lbs; 1x2,3, 2x4-185lbs; 1x5-175lbs
Paused squats: 3x4-165lbs (pissed off)
good mornings: 1x5, 2x6-135lbs
lat pulldowns: 2x8, 1x9-75lbs
leg extensions: 1x6-115lbs, 1x8-105lbs, 1x9-100lbs
- squats felt shite- not tired or sore but unstable like I forgot how to squat (prob bc I didnāt squat for a week lol), rest was fine
@KonsuTheTraveller Iāve noticed that I tend to lean on my left side when comming out of the hole with heavy weight. Have you ever experienced an asymmetry like this? if so, how did you correct it?
Also, I was really tired and stressed with some research stuff, so treated myself to halo top. 300kcal surplusā¦ oopsā¦ Not good develop this kind of habit. Iāll be more mindful going forward
3 Likes
Yes, my right side (my entire right side) is stronger than my left. It isnāt as noticable on squats but itās noticable on my lockout for bench. That sideās overdeveloped from Muay Thai and also cus I fucked my left knee up.
For you, it could be your foot positioning, setup and/or if you misgrooved. Sounds like your tired and stressed AF. Makes it easier to miss things when setting up. If thatās the case it could just be a simple shifting and loading issue.
To answer the second questionā¦ Well. I still havenāt really corrected it lol. Single Leg Work helps kinda, donāt do a whole lot for the bench outside of DB work, Most of the time I donāt have problems as long as my positioning & setup is on point.
I personally donāt think itās a super serious issue, it could develop into one, I just keep an eye on my form and make sure it isnāt super excessive, usually I find thereās something wrong at that point (ex: my pec strains and quad and groin tweaks have always been on the left and it started with it lagging or shifting to the other side at first, but other signs started popping up after)
Sorry for the essay haha. I donāt have a whole lot of advice on how to correct it outside of working weaknesses with similar barbell variations, Iām sure other people have more experience with that. Iām a bit more confident with sharing how I diagnose
1 Like
Thank you! this is very helpful
Week 6: Day 2
Paused squat: 1x5-145lbs, 1x4-155lbs, 1x3-156lbs
Lunges: 3x10 (total)-95lbs
Cable rows: 1x12-85lbs, 1x8-100lbs, 1x3-120lbs (idk, wanted to try)
Abductor machine: 1x14, 2x12-120lbs
- wasnāt feeling up for front squats so did more paused squats to work on annoying technique thing- felt good, legs were super sore so went easy on the lunges, rest was fine
2 Likes
Week 6: day 3 (Wednesday)
Rope pull machine: 4x(3min easy+30sec rest+ 2min moderate+ 30sec rest+30sec hard+30sec rest)
Elliptical: 12x(1min easy+30sec hard)
5 min core work
- felt good and fun
Week 6: day 4 (Thursday)
Deadlift: 1x4-245lbs, 255lbs, 1x3-265lbs
Squat: 1x2 paused, 2x3 beltless, all 175lbs
Tricep pushdowns: 3x12-35lbs
Face pulls: 3x14-35lbs
Adductor machine: 1x10,9,8-60lbs
- deadlifts felt smooth but the heavier sets were hard at lockout- my glutes donāt fire, really focused on form for squat, rest was fine
PM
40min cardio workout video
Week 6: day 5 (yesterday)
Conventional deadlift: 2x4-235lbs, 1x4-225lbs
Pendlay row: 2x6, 1x5-135lbs
Press: 1x9, 8-65lbs, 1x5-75lbs
Btn press: 3x3-65lbs
- right abductor and hip were pissed and couldnāt get into position so I did conventional instead of paused DL, rest was fine
I dropped 1lb of water randomly, back to pre ārandom weight gain in Juneā weight
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Some school updates
- Turned in āsummer paperā. The plan was to have some preliminary data analysis but there were a lot of difficulties and last min changes so it ended up only being a proposal. Iām pretty happy with it considering everything that happened (collaborator and advisor being out of commission bc health issues). Iām finally starting to understand what it means to take ownership of a project.
- Department stepped in and resolved the tuition issue from the residency crap. I should be good for winter quarter. This school is a disaster; California is a burning dumpster (will quite literally be soon); however, my department is amazing. They really take care of me despite my screwups
- Iām going to TA for the first time next quarter. Itās going to be a lot of work, but my advisor has done everything in her power to make it easy on me. Funnily enough, Iām going to be taking the class more than TAing it
2 Likes
Week 6: Day 6
45min kickboxing HIIT workout video
- fun as usual
1 Like
Week 7: Day 1
Squats: 2x2-195lbs, 3x3-185lbs
Good mornings: 2x8-125lbs, 1x6-135lbs, slight pause at bottom
Tricep pushdowns: 3x12-35lbs
leg extensions: 1x12-85lbs, 1x10-90lbs, 1x9-95lbs
abductor machine: 1x12-135lbs, 1x15-125lbsā¦ machine brokeā¦
- Felt really good. Squats were smooth and more even. I decided to be smarter and cut sets when form deviated significantly bc practising bad form isā¦ bad, rest went fine
- Not sure how much difference it will make, but iām making a conscious effort to not lean on my left side when standing around or walking
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