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Training Training Logs
943

Press day

10 min incline walk
Shoulder warmup
Box jumps: 4x5
Pull-ups: 4x3
OHP: 95 x 5, 135 x 5, 150 x 5, 170 x 5, 195 x 5, 150 5x5
Facepulls: 70 2x20, 100 1x10
Kettlebell swings: 40 3x15
Hang cleans: 135 x 10, 155 x 8, 175 x 8
Seated shoulder press: 190 x 20, 140 x 10, 90 x 10

Good day, did the facepulls between sets of press then supersetted the swings and cleans to get a bit of conditioning in with my lifting. Was pretty tough, back and forearms are definitely growing from that. Performed the seated shoulder press as a drop set, don’t incorporate those very frequently, but it worked.
Top set of press was hard, I came in with no carbs from today’s food, a fair amount of movement this morning and sore shoulders from the heavy pushups. Still moved well enough but I need to get into it mentally before I lift.

Was planning on hitting the prowler but some douche was maxing his hip thrust (failed at 445 a few times) directly in my path. Cleans worked though and I’m going to walk a few snowy miles with the dog.

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944

Did 2 peloton rides, in the power zone program category. Essentially the goal is to have you work in zones relative to your FTP (functional threshold power), which I’m going to test tomorrow. This work was just an intro.

15 min @ 105 watts
20 min @ 128

Assuming my legs do some recovering I’ll try and push for close to 200 watts for the 20 min test (assuming it’s an all out effort). Just put down a solid chunk of the 3lb Chuck roast I made for dinner, feeling good.

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945

Woke up this morning with sore quads, took a few dog walks, figured they were good enough for an FTP test.

10 min warmup @ 110 watts
20 min FTP test @ 215 watts

Never done one of those before, pretty god damn miserable. Legs were hurting about 90 seconds in, about 8.5 minutes in everything felt awful but I kept going and ended up doing better than expected. Lot of counting to 6 and starting over. Had a few small pushes in me toward the end which indicates I probably had a bit more to give but it didn’t feel like that at any point. Fresh legs and a few more months in the saddle and I’ll try to push to 2x bw in kgs (roughly 260 watts).

Shoutout to widowmakers for the mental prep

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946

Got 14k plus steps today, most in a few weeks, was a beautiful day.

20 pushups
5 min core

Was planning on doing more pushups and some weighted ones but my shoulders were gassed after about 10, think that dropset got me. My core was also sore going into this, not sure but think the KB swings are playing a big role. Anyway, this was a harder, fast paced class and my abs are on fire. Had a solid eating day today, still feeling good (and sore/tired), deadlifts tomorrow.

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947

@boilerman have you ever been to a show at the Beak and Skiff Apple Orchards?

Looks like they have a solid summer lineup, including this show which I just bought tickets to.

I bought tickets to Sylvan Esso, as well. Probably will see a few more if I like the venue, less than an hour from me.

@Bagsy Lucy Dacus is coming here in 6 days but I’m going to be out of town :sadpanda:. Listening to the new alt-J now.

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948

Sad! I haven’t seen Phoebe, Lucy, or Julien yet :pensive:

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949

Nah man I haven’t ever been, looks like they have some outstanding shows lined up. The one you linked sounds like a great one

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950

I haven’t really started looking for this summer yet, I was googling to see if another artist was touring (they weren’t) and just ran into this. Pretty pumped about all 3 artists for that August show and there are like 3-5 other shows there that I might go to if the venue is reasonable enough. Nice that I can theoretically drive back from the show in the same night, too.

Really hoping music is finally back.

951

I was very afraid at the beginning of this year.

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952

Me too. It seems like we’re coming to a more stable/less deadly portion of the pandemic though. And, even if not, it seems like the show(s) will go on.

In completely unrelated news, I’ve almost convinced myself I need to buy a house here. I don’t know how to buy a house, especially an older one.

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953

Deadlift day

Feeling lethargic, body wasn’t as sore as expected but pulling 135 to warmup kind of reminded me I’m working hard and my body is feeling it.

Jumps 4 x 5
Shoulder warmup, goblet squats, hip stretches
DL: 135 3x5, 225 x 5, 295 x 3, 310 x 5, 350 x 5, 395 x 5 (rough), 310 5 x 5
Band pulldowns: 60
Band pushdowns: 75
Band flies: 25
Axle Poundstones: Bar + 5lbs = 40 x 105

Took until the second FSL set to feel the deadlifts, the first two working sets had my belt mispositioned, which threw me off. The 395 used exactly zero legs, finally remembered to drive my knees out (which engages my glutes) and the sets flew from there. One day I’ll have done enough deadlifting to not have to remember so many cues, today was not that day. Still a pretty solid DL workout, all things considered.

Added 2.5lbs to the axle for poundstones, god only knows why. Was a long, grindy set. Have a plan to add more weight and do poundstones as a dropset once I get more trained at these, planning on calling them brimstones but this set reminded me that’s a ways off.

Got my almonds in the mail to try and keep the weight steady. Ballooned up after a bingy weekend session but dropped down a few pounds again to start the week, generally happy with the trend but I am struggling to get enough in me, cleanly, to not shed weight quickly. I’m going to try and roughly maintain, maybe drop a few lbs through the end of this cycle and pervertor (or whatever I choose). After that, I’ll do some crowdsourcing for best templates for a cut and attempt to drop some weight more consciously.

Single leg tonight, maybe a few pullups (just remembered those), bench tomorrow then flying to Vegas for 4ish days. Going to bring some running shoes just to keep the movement up.

Single leg(ish):
BSS: 2 x 10
Lunges: 2 x 10
Vest Squat: 2 x 20

Feels like enough, legs hurt. The magic to stop my rear foot from cramping on BSS is to put it on the couch, apparently.

Because arm pump:

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954

Lookin good man!!! I’m about to have one of those lethargic workouts myself :joy:

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955

Bench

Shoulder warmup, 50 jumping jacks
Axle Bench: 120 x 10, x 2, 210 x 5, 240 x 5 (wraps), 270 x 5, 305 x 5, 240 5 x 5 (no wraps)
Face pulls: 5 x 20
Tri kickbacks: 2 x 10
Tri overheads: 2 x 15
BB row: 135 5 x 10 (various torso angles)

Slept pretty well, been eating pretty well, everything seems good but this was hard. I was considering going off script and throwing a joker or two in to see how close to 400 I could get but the 305 moved more slowly than it should’ve so I didn’t do that, probably smart. Shoulder still a bit off and there was a tiny bit of soreness in the elbows today. Going to go start doing these and continue with my shoulder work. Dr. Adam McCluskey PT, DPT on Instagram: "💥Shoulder Impingement Rehab Ideas💥 (Swipe Left!...) . . . . 🚨Need a detailed rehab plan for shoulder impingement, AC joint pain, or rotator cuff injury? Get started on my Shoulder Blueprint program! ---- 😫Let’s talk about shoulder Impingement. —- 🚨First, the term “Impingement” can be misunderstood, and lead us to inaccurate beliefs about what is actually happening in the shoulder. —- 🤯There is technically impingement every time we lift our arm overhead. The idea that there is an empty space under the acromion process in a healthy shoulder is just untrue. There are too many structures there, there will always be some contact. —— 👉🏼So why does it hurt? If the structures between the top of your humerus and the bottom of the acromion become irritated, there will be pain with reaching overhead. Therefore the term subacromial pain syndrome may be a better name for this issue. —- ✅This group of exercises is designed to strengthen the posterior shoulder, improve shoulder mechanics, and avoid currently irritating positions. —— 📢Find this helpful? Save for later and SHARE with a friend!"

Planning on a Peloton session if I can get some more work done this afternoon. Have one or two meetings tomorrow before I head to the airport but will try and squeeze something in, if time permits.

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956

I did 55 burpees in 10 min, first min was 10 burpees 5 every minute after.

Joints didn’t like this much, probably just a bit of under-recovery. It was also just more work than expected, who knew.

Was planning on doing a ride but ended up talking to a realtor and getting pre-approved for a mortgage, so that went out the window. Should hopefully be able to do a bit tomorrow, otherwise I’ll get in a bunch of anxious airport pacing.

Also of note, my biceps are wrecked from yesterday

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957

Did a couple sets of assisted pull-ups and 10 min of stretching I forgot to log yesterday/day before.

Did modified Drax from Wodwell

6 rounds emom
Axle front squats 145 x 10
Deadlifts: 145 x 15
Crunches: 25lbs x 20
Rest

24 minutes of heavy breathing, still flat on my back. Just nowhere to breath on front squats or deadlifts and a plate on the chest makes it harder on crunches. HR dropped a lot in the rest section but was still super high.

OG version here, I definitely didn’t do the squats unbroken some DL sets were

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958

Left for the trip at 287.4, going to try and avoid gaining but a few lbs of bloat is fine. I tried to take a flexed picture this morning, I don’t know how lol
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959

Have a busy day tomorrow but made it back unscathed and am planning on getting back on 5s week of cycle 2.

Vacation was fine. Slept too little, ate too much, had a few drinks but stayed pretty active. Got 12k steps a day, did some nephew pushups, and helped empty a storage unit.

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960

We’re back and stiff!

Jumps 2 x 5
Goblet squats, good mornings, shoulder warmup
Squats: 145 2 x 5, 235 x 5, 260 x 5, 300 x 5, 340 x 5, 260 5 x 5
Meadows rows: 25 x 10, 50 3 x 10
Pullups: 1 x 6, 1 x 4
Tri rope: 50 x 20, 60 x 15, 70 x 15
KB swings: 45 2 x 20

Long meeting was cancelled today, so got in at a reasonable time. Body was real reticent to get going, hips didn’t feel good until my 3rd set of FSL, needed more time to warmup but didn’t prioritize it. Pretty rough return but happy to have it under the belt. If time allows I’ll do a short, easy peloton ride tonight and some single leg/core work.

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961

No peloton but got a couple more walks with the dog in, ending the day over 12k steps. Excited for the end of winter.

2 rounds:
10 BSS
10 lunges
20 pushups

Man, single leg work sucks nearly as bad as my capacity to do single leg work.

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962

Press

Jumps 2x5
Shoulder warmup
KB swings: 35 3x10
Pull-ups: 1x8, 1x3, 1x4
OHP: 95 x 10, 135 x 5, 140 x 5, 160 x 5, 185 x 5, 140 5 x 5
KB curls: 8kg per hand, 2x15, 1x20
KB swings: 50 3x15
SS prowler push: 225 2 x 4 lengths
Incline bench: 135 x 20, x 16, x 10

Top set felt weak as hell, everything else was solid, glad I came back to a 5s week though. Tried to do 350 for incline bench, didn’t rest enough and got to 46 before quitting, glad I didn’t do 185 like I was thinking about lol. Made myself a pound of ground beef with some veg for lunch and am doing taco bowls with chicken thighs and sweet potatoes tonight.

Will do core and an easy peloton, if I can convince myself my legs aren’t sore, tonight.

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