Things took a left turn last week. After thrilling myself with a PR deadlift, my throat got that sickeningly familiar scratchy feeling and my temperature began to rise. As a surprise to no one in Central Ohio, I joined the ranks of thousands suffering from the flu.
The symptoms never became particularly bad, but I did feel tired and weak. Today was the first time I touched a weight in over a week.
There have been so many setbacks over the last eight months. Gah.
Incline Bench Press 135 x 3, 3, 3
2 Board Incline Press 155 x 2
Back squat 185 x 3, 3, 3
Deadlift 135, 185, 225 x 3
All I can hope is that I’ve set myself up for some sweet gains in a couple weeks when I take another crack at the Eternal Warrior Program.
Incline Bench Press 165 x 3, 3, 3
2 Board Incline Press 185 x 2
Back squat 225 x 3, 3, 3
Deadlift 135, 185, 225, 255, 275 x 2
These are roughly 90-percent of my pre-flu weights. Still weak, but less so. Next week, I’ll do some sets with long pauses to guesstimate loads for when I begin the Eternal Warrior program in mid March.
Back squat 135, 175, 205, 225, 245 x 2
Back squat, 7-second pause 185 x 4, 4
Arm stuff
I think I’m pretty much back to normal, less winded, but still a tad weaker than a couple weeks back. I’m at, maybe, 95-percent.
In any case, I have a pretty good idea for starting squatting weights when I begin a heavily modified Eternal Warrior Program next week and work towards Eternal jackedness.
Incline Press 95, 135, 155, 165, 175, 185 x 2
Incline Press 7-second pause 135 x 4, 145 x 4
Flat Two Board Press 135 x 6
Arm stuff
I’m going to use Incline pressing for Eternal Warrior as the main pressing movement because it’s more shoulder friendly than flat. I’ll accessorize with flat board and military presses.
Of note, an incline press of 185 x 2 was my best before getting the flu. I matched that today with, maybe, five pounds in reserve.
Also of note, I started wearing my smart watch with a pedometer. Starting next week, I’ll aim for 8,000 steps/day, adjusting as needed.
In twelve weeks, realistically, I’d like to weigh 175ish and hit new PRs in the Incline, Deadlift, and Squat.
10 min cardio
Bench press prep cycle
Back squat, 7-second pause 185 x 4, 4, 4
Assistance circuit x 3
Cardio circuit x 3
This was pretty awful. I trudged through the circuits with no snap, no zest, no spark until.the very end. I went through the motions and got it done, speeding through the final two cardio circuits once the end was in sight.
The good news is that I believe I’m stronger squatting and deadlifting than one year ago; the bad news is that I’m less cardiovascularly fit. That will change in a hurry.
10 min cardio
Squat prep cycle
Incline bench, 7-second pause 145 x 4, 4, 4
Assistance circuit x 3
Cardio circuit x 3
I felt this out a bit, swapped some exercises so as not to aggravate my shoulder. In the end, I felt I put in some solid work with plenty of room to improve in the coming weeks.
I did some box jumps-- these started feeling right by about the third jump. Two workouts in, I’m already aging backwards.
I’m usung the Fiready metcons instead if the Eternal Warrior’s “Barbarian Day.” A discerning reader may pose the question, “Why, barley1?”
Glad you asked.
Because Barbarian Days take, like, 12 years to complete and are booooring and killed my will to live last year. Fiready metcons are not boring, just as difficult, and part of me–the sadistic part–enjoys them more.
10 min cardio
Bench press prep cycle
Back squat, 5-second pause 205 x 4, 4, 4
Assistance circuit x 3
Cardio circuit x 3
Last summer, I kinda hit the wall at these weights. I was unable to complete four reps with 205 and a five-second pause. I paused two-inches above parallel last year; this year, pauses are at parallel. I hereby conclude I’m now stronger than a year ago. Go team!
Back then, I was also doing way more–walking a ton, and eating in a mild deficit.
I figure this time around, I’ll make incremental changes, slowly ramping up to a similar workload by the end of these 12 weeks.
10 min cardio
Squat prep cycle
Incline bench, 5-second pause 155 x 4, 4, 4
Assistance circuit x 3
Cardio circuit x 3
The squat prep cycle is brutal–split squat holds of 2 minutes make me want to cry. Lunges are, likewise, a tool of the devil. I also changed the program from 30 bodyweight to 30 x 135lb back squats. For kicks, there are also some box jumps.
The rest of the workout was fine, I pushed the limits of my cardio on the circuits while feeling stronger than last time. All good.
Focusing on getting those steps in and eating around maintenance.
10 min cardio
Bench press prep cycle
Back squat, 3-second pause 225 x 4, 4, 4
Assistance circuit x 3
Cardio circuit x 3
This is easily the strongest I’ve been doing Thib’s Omni-contraction stuff. A year ago, I performed three second pauses with 205 and above parallel. The real question is how ambitious to be next workout with only a brief, one-second pause? Do I add 10lbs? 15? 20?
My heart leaps at the possibilities.
In other news, my cardio has improved considerably in two weeks and change. Last year, as is my wont, I pushed myself to my limits with the cardio.
I feel as though I’m still holding back a little…for now.
10 min cardio
Squat prep cycle
Incline bench, 3-second pause 170 x 4, 4, 3 + 1 RP
Assistance circuit x 3
Cardio circuit x 3
I had to rest pause the final rep of Incline bench or risk getting pinned. Been there, done that–the juice just ain’t worth the squeeze. This is the strongest my incline pressing has been in a while…at least a year, if not ever.
The assistance circuits are almost anticlimactic, despite pushing the exercises on the final circuit to failure. I think this means my cardio is decent…
until I do the cardio circuits and wonder where all the air in my basement went.
This approach of mixing lower body preparation circuits with upper body workouts, and vice versa, has made this run of Eternal Warrior far less hellish.
By the end of the program last year, I just couldnt recover from the insane workout demands.