Yer but strong AF
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lol, and yoked as well, if you eat big with some better choices than my own past decisions. @SvenG seems to have the jacked and juicy part down
2 Likes
5/3/1 & Bodybuilding - c18w3d2
Monday - 28 November 2022
Workout: Easy conditioning & press, 1630-1530 (60 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Press - 150 lbs - 3, 0
Easy conditioning done.
On a whim, I decided to re-try the press top set from this morning, so I hit up one set after the burpees + swings: I fought hard for the first rep, got 2 and 3 smoothly enough, and failed the 4th.
I was STILL dissatisfied, so I tried again after the walk, but my heart just wasn’t in it, 'cause I didn’t even get one lousy rep at that point. Serves me right!
All of that was purely ego-driven and probably pretty stupid—not really sure what I was trying to prove, but there it is!
10 Likes
5/3/1 & Bodybuilding - c18w3d3
Tuesday - 29 November 2022
Workout: Back, 0520-0645 (85 minutes)
Indigo-3G - 0500
Surge - 0530-0642
Warm-up
Throws + jumps
Begin: 0544; End: 0643; Duration: 59 minutes
Deadlift - 180x5, 220x5, 260x5 | 300x5, 340x3, 380x0, 380x0, 380x0, 365x0, 330x0
Bent-over row - 125 lbs - 12, 12, 12, 12
Chin-up - 10 lbs - 10, 10, 10, 8 + 2
Good morning - 135 lbs - 10, 10, 10, 10
HLR - 12, 12, 12, 12
Incline scap/trap - 2x55 lbs - 12 + 8, 15, 15, 15
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Yes, that’s right: 380x0, 380x0, 380x0, 365x0, 330x0. I have thoughts, but not time. I’ll revisit this post later today to get them down…
Edit: Okay, folks, I’ve finally got a few minutes on my hands, so:
'cause it’s about to get real up in here.
Or something like that…
Slept like crap last night, woke up more tired than usual today. Got moving and was doing alright until my guts starting talking back—felt nauseous when I headed down to the weight room, and I had that sick-sweat going on before I was even really moving.
No worries, we power through. Started the warm-up sets, everything was moving well and I was feeling pretty good overall. Threw on my belt and the straps for the work sets, 300x5 was great—moved quickly, felt strong, form was good—and 340x3 was hard but solid. I was a little anxious about 380—that’s still a lot of weight for me—but I wasn’t too worried about the PR. Set up, got ready to pull, broke the floor to about mid-shin, and it just stopped moving. Absolutely wouldn’t budge!
Okay, no problem, that’s happened before. And, like before, I just reminded myself: “Now you know how hard it will be.” Set up, got ready to pull, broke the floor—this time just a few inches, not as far as before—and it just stopped moving. Again.
Wow, okay! Didn’t expect that. I was mentally ready, I was not anxious, I was not hurt, I was not scared of getting hurt. My mind was willing my body to move, but my body wasn’t moving.
Fine, third time’s the charm: Set up, got ready to pull, failed to break the floor, and the bar just would not move. At all. Nothing. Nada. Zip. Zilch. Zero.
Well crap! Is there a weight I can lift? Let’s strip some plates and see what I can do. 365 is convenient, how about that? Nope! Okay, 330? No, not 330 either. Okay, I’m done. I thought about working down to a weight I COULD lift, but I was running out of time, so no, I’m definitely done.
Again, I was mentally ready, I was not anxious, I was not hurt, I was not scared of getting hurt. My mind was willing my body to move, but my body wasn’t moving… In fact, it was a very out-of-body kind of experience from the 3rd attempt at 380 onward: I definitely felt like I was watching someone else try to deadlift, cheering them on, hoping they’d get it, and then seeing them fail. It was a strange feeling, VERY strange indeed. I’ve never felt that way on a lift before—soul escaping, maybe, dead or dying, definitely, but not out-of-body.
So that was that. I don’t know enough about how all of that stuff works, but I’m pretty sure something in my CNS just shut down and wouldn’t pass the signals through. Maybe one of those “governors” that I’ve seen @T3hPwnisher and @atlas13 talk about? Not sure what the trigger was, but something in my subconscious did not want me deadlifting after 340x3 today.
Luckily, I could still handle 125 lbs: I was able to deadlift the bar when it was loaded for rows as I got into position! And we’re gonna call that a win for today.
Warm-up sets in 6 minutes, main work and all the failed attempts in 18 minutes, supplemental BB rows in 7 minutes. The assistance was solid, and whatever was hindering me during the work sets cleared out quickly enough. Pretty happy with the weighted chins today, though the last two reps on the 3rd set were probably a bit sketchy: didn’t get my Adam’s apple above the bar on rep 9, and I might’ve been kipping a bit on rep 10. (I was kipping a bit on rep 10.) Decided to rest-pause the last set rather than blatantly cheat just for the sake of numbers.
Good mornings were still pretty hard, but not like they had been. Guess that’s good, because I barely did any deadlifts today—I would’ve been pi$$ed if the good mornings had been as hard as usual.
Anyway… That’s the story of today’s “380x0, 380x0, 380x0, 365x0, 330x0”.
If you’ve made it this far, you win!
23 Likes
Good work.
I feel you. I’m getting buried by squats today 
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Sucks to miss a lift but at the end of the day it is all just work and there will be many other sessions to come.
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Some days, it just ain’t there. Could be a CNS thing, could be some sickness, hell it may just be god turning gravity up a level for the day. Get it next time
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@anna_5588 - Just read your log for today—looks like I’m in good company!
@simo74 - Guess I didn’t eat enough yesterday, huh? But you’re right: it’s just one day, just one session, just one lift, and (technically) just one set. We shake it off and move on!
@atlas13 - My money’s on the gravity thing, haha! Really, though, I’m pretty sure it was my CNS—the soon-to-be-edited c18w3d3 post will cover that momentarily.
3 Likes
5/3/1 & Bodybuilding - c18w3d3
Tuesday - 29 November 2022
Workout: Easy conditioning, 1700-1755 (55 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Easy conditioning done, but no repeat deadlift attempts this evening—I learned my lesson yesterday with those silly press attempts!
6 Likes
If it helps, I kind of think of it like this.
Body: you beat the crap out of us, so we have to work overtime to become big and strong in order to accommodate
Me: yes, that is true
Body: and that’s totally cool, but we have a virus/infection/whatever currently trying to murder us, so we already working overtime, which means we can’t really afford to work hard to recover from your heavy lifts. I hope you understand.
Me: that sounds like a you problem, so good luck, cause we lifting heavy today
Body: hahaha…. Think again.
2 Likes
Nothing to dwell on. Just move past it and come back to fight another day. It happens in the gym, on the field, and in real life.
That said, I like how you wrote out each failure. It makes it a more epic failure, and if you’re going to fail why not do so epically? 
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It’s a pretty crappy feeling when you know you can lift it but your body just refuses. You’ll get it next time dude.
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@antiquity - I try to do everything big, including fail! But really I wanted to capture the whole out-of-body thing—that was proper weird.
@boilerman - Thanks for popping in! I know you understand the frustration at missing a deadlift. It’s interesting, though: I wasn’t upset at all (this time, anyway!). I think I was just kinda shocked at how my body simply wouldn’t respond.
3 Likes
5/3/1 & Bodybuilding - c18w3d4
Wednesday - 30 November 2022
Workout: Easy conditioning, 0525-0620 (55 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Fasted. Usual stuff to follow later today.
12 Likes
Somedays gravity is worse than others. You’ll get it next time. If you don’t, eat pizza the day before. It’s like legal steroids.
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Eat pizza—now that’s my kind of solution, haha!
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5/3/1 & Bodybuilding - c18w3d4
Wednesday - 30 November 2022
Workout: Daily work, calves, & extra conditioning, 1635-1730 (55 minutes)
Towel hop tabata - 4x40/10
5 rounds of:
a) Deficit RDL - 135 lbs - 10, 10, 10, 10, 10
b) CT’s modified French press - 95 lbs - 10, 10, 10, 10, 10
c) BPA - red - 10 high + 10 mid + 10 low (per round)
3 rounds of:
a) Plate ground-to-overhead - 45 lbs - 25, 25, 25
b) Single-leg CR - L/R - 35 lbs - 10, 8, 6
Towel hop tabata - 4x40/10
Got around to this a bit earlier than expected today, and that’s great because the carpet’s in and I have more cabinets and furniture to deal with tonight.
Tried jumping rope, but it was so windy out there that it was taking way too long to get my reps—the rope was seriously blowing every which way—and it just wasn’t giving me the effect I was looking for, so I swapped in Saturday’s towel hops. I’ll hit the jump rope on Saturday.
Beyond that, the BPAs and plate ground-to-overheads had my whole upper back on fire, to say nothing of the RDLs and my lower back. And that tells me yesterday’s back workout was super-effective, even with the deadlift failures… Or is it because of the deadlift failures!?!
Either way, yesterday was a good day, and so was today.
12 Likes
5/3/1 & Bodybuilding - c18w3d5
Thursday - 01 December 2022
Workout: Chest & triceps, 0520-0640 (80 minutes)
Indigo-3G - 0500
Surge - 0530-0616
Warm-up
Throws + jumps
Begin: 0538; End: 0635; Duration: 57 minutes
Bench - 125x5, 150x5, 180x5 | 205x5, 230x3, 260x4
Dip - 75 lbs - 10, 8 + 2, 8 + 2, 6 + 2 + 2
DB flye - 2x35 lbs - 12, 12, 12, 9 + 3
Band pushdown - red - 20, 20, 20, 20, 20
Push-up - 30 + 9 + 6, 25 + 8 + 5, 18 + 6 + 6, 13 + 4 + 3 (133 reps)
BFP - red - 30, 30, 30, 30, 30
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Thursday, PUMP-day!
Holy cow—skin-spliiting pump day!
Kind of a mixed bag, though: Came out of the gate strong, pushed 260 for the first rep and thought to myself, “Dude, you’ve got this!” then found myself fighting for dear life on rep 4. I don’t know what happened—I think maybe I got loose after the 3rd rep—but I got about a third of the way up and almost let it crash down. I eventually managed to get it up and lock it out, but I called it there. (For the record, 260x7+ was the rep PR target.)
Warm-up sets in 5 minutes, main work in 7 minutes, supplemental dips in another 11 minutes. Those were tough today, too, and I’m not sure I’ve worked harder to lock out a rep on dips than on the last rep of the last set. Rest of it was strong, I was feeling pretty good, and I’m super-happy with the push-ups: 133 reps over the 4 rest-pause sets beats last week’s total by a solid 30 reps. I felt like the Energizer Bunny on those this morning: I just kept going, and going, and…
Easy conditioning to follow later today, and yet more work in the basement.
17 Likes
5/3/1 & Bodybuilding - c18w3d5
Thursday - 01 December 2022
Workout: Easy conditioning, 1345-1440 (55 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Weighted vest walk - 30 kg - 30 minutes
Done. Let’s eat!
9 Likes