I’ll cry with you man. We can split a box of kleenex.
Push Press/leg drive is my only solace. I can just launch the weight, catch it, and pretend I’m strong.
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2/22
SSB back squat
Clusters with 340, 6 singles 20 seconds between reps. 3 rounds
SSB back squat, beltless, 3 ct pause at bottom
Clusters with 245, 6 singles 20 seconds between reps.
3 rounds
Reverse lunges
145x10x3
2/24
Conventional Deadlift, beltless, double overhand
Clusters with 405, 5 singles with 20 seconds in between reps. 3 rounds, used straps on last set. Best grip has ever been, especially without chalk
Close stance sumo deadlift, belt, double overhand
Clusters with 335, 7 singles with 20 seconds between reps. 3 rounds
Dimel-esque deadlifts. Basically just fast partial RDLS, just getting below the knees.
225x12x4
2/26
Flat bench, close grip
Clusters, 20 seconds between. 275 for 6 singles, 3 rounds
Closer grip, no arch, feet up
225, same rep scheme as first bench
Chin ups
+45x10x3
Pull ups
+45x10x2
2/29
Went to a Bang Muay Thai seminar taught by Duane Ludwig. Interesting, fast paced, and he liked my florescent gorilla shorts. All in all, a good day.
Very hectic lately, made today a lot of volume because I probably won’t be training outside of body weight work till next Wednesday.
3/4
Conventional Deadlift
315x3 EMOM for 50 minutes
3/6
First time in a full sized gym in a while.
Decline bench, close grip. 20 rear delt raises with 10 lbs between each set
295x2x6
275x2x6
Chin ups
+25x10x2
+45x8x4
Dips
+45x10
+90x8x4
+25x20
5 minutes of super set-ing single arm lat pulldowns and single arm tricep extensions
3/11
Really want to work on my home gym setup. Struggle with timing to train. I’m not dumb enough to think I don’t have time, but I struggle to regularly commit to the 1hr+ commute going to the gym adds.
TBDL
440X2X8, First 4 sets without belt
KB rows with 40 lbsx15 between each set
Front rack KBs, reverse lunges
2 40 lb KBs, 12 reps per leg. 5 sets
Gym has been closed, bought some pairs of kettlebells before everything disappeared. Been doing various KB stuff 4 or so days a week, also hung a heavy bag in my living room, made a 100-ish lb sandbag with handles for some rows, made up and found a bunch of weird band exercises, and have been doing a dumb amount of handstands and back raises.
Gym reopens is the next couple upcoming weeks. I want more kettlebells, and have been enjoying those quite a bit. I went from not being able to clean one without killing my wrists to clean and press sets of 10 with a pair of 30 kilo. Really want to see how low my squatting has dropped, and rebuild with some volume.
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Good to see you back man.
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First day back to normal lifting.
5/21
SSB squat, beltless
Up to 295x3x3
Adductors very tight and painful.
SSB reverse lunges
Bar x 30
95x20
135x10x5
Jump rope
500 reps, wanting to do this daily and building up volume over time
5/23
Paused inverted rows
10x5
Barbell row, pronated
115x20x2
185x10x5
RDL, conventional stance
185x12x4
Chin ups
+40x3x3
+40x10
5/25
5 rounds of
Cable straight arm pulldown
Cable tricep extensions
Cable face pulls
Strict log press
90 x 10
110 x 6
130 x 6
140 x 5 x 4
High incline DB press, 3 ct. Pause at top and bottom
40 x 12 x 5
Preacher curl ss/ w db extension, slow negatives and stretching
65x10x5/40x10x5
Machine chest isometric
5 holds till ow
5/27
Trying to take advantage of this squat de-training to build a more balanced form, where I can do it without elbow/shoulder pain, have a less narrow stance (I’m usually 6-10 inches apart at the heels and externally rotated 35-45°), and feel something other than my Vastus medialis work.
Back squat
225 for 20 singles
Reverse lunges
95x20x4
145x12x4
5/30
Barbell bench SS/w inverted row with fat grips
(Barx10/bwx6)x3
135x10/bwx10
(185x5/bwx10)x2
Narrow grip, pointer finger on smooth
(205x3/bwx5)x10
Giant set of:
DB floor press 3 ct pause at top and bottom
Seated neutral cable row
Cable face pulls
(40’sx20/120 lb settingx10/50 lb settingx10)x5
Giant set of:
Supinated tricep extension
Hammer curls with fat grips
Ab wheel
(80 lb setting x10/40’sx6/bwx10)x5
Giant set of:
Cable lateral raise
Cable push down
Plate front raise and rotations
(Lowest setting+2.5 weightx10/150 lb settingx10/25x10)x5
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Logging held me a lot in terms of attempting small, consistent progress. Also, adding any sense of accountability helps me do things I need to do rather than just what I want to do.
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6/1
Realized how bad my APT is, and that it is the probable culprit in aggravating my hernia. Now have a stretching/activation routine I’m doing 3 times a day. Hoping it helps.
KB front squat
120 (60 lb pair)x5x10
Back squat, no shoe, no belt
275 for 12 singles, EMOM
Add belt
315x1
Right adductor is unhappy, but everything else feels great.
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6/3
Semi-sumo deadlift
315x3x3
365x3x3
415x3x5
Barbell row
135x10
155x10
185x10x2
225x10x3
High pulls
225x5x5
Banded chin ups
8x3 5 count pause at top of each rep
Elbowed through gym mat while throwing elbow. Pointy elbow cut hole in mat, tip of elbow swelling and is difficult to bend. Hoping no real damage.
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Years ago I was in DC with some friends doing the whole sight-seeing thing. We were around the Washington monument and my two friends wanted a photo in front of something. At this point in the day we had made a few pitstops for beers during our adventure, this is important context. I take the camera and start walking backwards to get a good shot, looking through the spyglass the entire time. The lack of peripheral vision, plus the inebriation causing spacial awareness issues, I had no clue I was back peddling towards the edge of a platform and a 3-4 foot drop onto cement.
To hear the tale from my friends perspective it goes “so you were walking backwards then all of a sudden you just disappeared”.
I stepped right off the edge, and in a moment of clarity thought to protect my head by sticking my elbows out behind me. Left one came out fairly okay but I had a baseball sized thing hanging off my right elbow for a few days. I still have no idea if they got their picture.
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