Shoulder warmup
Jumps 4 x 5
Chins x 5
OHP: Bar x 10, 95 x 5, 135 x 5, 145 x 3, 170 x 3, 190 x 9 (PR, I assume), 145 5x5
Jumps felt good today, actually enjoying these, a great way to get the body going. The gym was crowded, work needs to get done, and my dog was being an asshole (according to my neighbor) so I cut everything else. Will do a peloton ride tonight and maybe some really light assistance work, my shoulders, chest, tris, and upper back are still toast from the pushups 2 days ago. Pretty surprised I got 9 in those conditions, i probably should’ve stopped at 8 because I left effectively nothing in the tank. In other news, I have once again misplaced a wrist wrap. Sometimes being scatter-brained is really fucking annoying.
Did 86 pushups as my assistance, gets my total to 2000 for the month, which is approximately 2000 more than I did in 2021. Don’t know what the plan with them is going forward but I’ll keep them happening with some regularity and maybe find another movement to add in.
Hard conditioning:
Peloton 20 min @ 162 watts
Legs are sore as balls from the workout yesterday, have more to give cardio-wise though, which is a nice reward/punishment.
Edit: Most importantly I found my other wrap, under one of the 4 hats/beanies I have on my desk. Some days it shocks me I make a living using my brain instead of my brawn.
Just a little assistance day, realized I was doing it differently than prescribed. Not really concerned about it but figured I’d make some work up since I’m not lifting or doing conditioning today.
Everything was 3x12
Cable curls: 35
Single leg RDL
Tri pulldown: 35
Single arm band pulldown
Band upright row
BSS (only 2x12, foot cramps)
Felt good to move with a little resistance. Will do a core workout today and maybe some stretching/yoga. Dog caught some stomach bug so has been feeling off and requiring to go outside every 90 min or so, not a lot of sleep or work done. She’s on meds now, so hopefully she’ll clear it soon.
Tomorrow will probably just be conditioning with deadlifts Thursday, may change up though.
Dog feeling a lot better today which is a relief, hopefully can get some sleep tonight. My recovery has been pretty rough the last few days, my legs are sore still but manageable.
Pushups went from a slightly sandbagged 35 to 50 in a month which is cool, will definitely keep them in the rotation, they did a lot for my upper body aesthetically and probably strength-wise too.
Will probably do a lower stretching or yoga tonight along with getting in a lot of rice, squash, and chicken that’s currently in a pan in the oven. Supposed to get 9-12 inches of snow over the next 36 hours so I’ll probably do some shoveling and pelotoning on top of my deadlifts tomorrow.
Jumping jacks: 2 x 35
Jumps: 4 x 5
Lat band pulldown: 2x10
Axle row: 120 2x10
Band hammer curl: 2x10
Band tri kickback: 2x10
Band chest fly: 2x10
Deadlifts: 135 2x5, 225 x 5, 275 x 5 , 300 x 3, 345 x 3, 385 x 8, 300 5x5
Form is still ugly, think it’s getting a little closer, have some videos I’ll look over a few times and may post here. Did the 5x5 work in 7 minutes flat because I was mad and didn’t want to spend any more time deadlifting. Owe single leg/core work
Dog was free in the weight room until I got to 135 on my second set at which point she walked under the weight. Ended in the cage lol
50 jumping jacks
Shoulder warmup
10 jumps
banded lat pulldowns, light curls, tri overheads
Axle bench: 120 x 15, 210 x 5, 235 x 3, 270 x 3, 300 x 10 (cool), 235 5 x 5
Will try to get some core and pushups done tonight, this has been by far my worst week of sleep in months, feeling dreadful mentally and physically. Right shoulder/upper bicep/pec is still a bit off, it feels okay by the end of the session but still not 100% even then. Not sure the cause there, going narrower seems to help so may stick with that for 5s week. Meeting with my dr for today got postponed, was supposed to discuss meds. Next week hopefully. Planning on sedating myself tonight.
First week of FSL was a success. Hit PRs pretty much across the board on the pr sets, everything else felt really strong. Deadlift form sucks but pulling 385 x 8 wasn’t that hard, I had more in me, it was just the goal I had set for myself. Planning on getting 410 x 8-10 in two weeks time. Doing hard conditioning tomorrow.
Thanks and thanks for following along. My pressing is feeling real strong right now, zero bar speed on these but the reps didn’t really slow until the last two. Had 1-2 left in me.
I appreciate the burst of optimism! I don’t think I’m in a bad enough spot to significantly increase my injury risk, so I’m inclined to agree.
Lol it definitely cuts both ways. It’s way more fun than walking in it by myself and she likes to play with the neighbor dog in it, which is amazing. When she has to go out at 3 am, a time I’d be in bed otherwise, not so much.
I’d recommend it lol. I’m not in Whoville dancing around the Christmas tree but I don’t mind snow that much. Having dry winters is sooo nice though. If there were like 3 other things I liked about Vegas I’d consider going back.
Really depends on where it is. Warm temps (say 75+) and I are not friends. In my experience the people who like snow are the ones who do not have to live with it lol. I was really trying to leave the Midwest for grad school, but that didn’t work out
