Went to the party, drank a fair bit but was probably under drunk compared to the average person, actually had a really good time.
Push press
Shoulder warmup
Goblet squats: 50 3x15
Prowler: 4 plates 400’ push, 200’ pull
Pull-ups (n,s,p): 6,6,6
Push press: 95 x 10, 135 x 5, 155 x 5, 180 x 5, 205 x 5, 230 x 5, 180 5 x 5
KB swings: 50 x 20, 25, 30
Tri pulldown: 60 x 20, 80 x 18, 90 x 12
Superset w 60 lbs, 3 rounds:
Facepulls x 25
Tri overhead x 12
Straight arm pulldown x 12
Performed much better than expected today, only hitch came at the 230 set, my left wrist wrap popped off as I was setting up, decided to go for it anyway and got the work done but was a bit uncomfortable. I need to work on getting my wrist under the bar a bit better. Elitefts is having a sale so I got 2 pairs of wraps (one regular, one stiff) from them, a pair of elbow sleeves (my left elbow has been a bit tender for a minute), and a new chalk ball. Moratorium didn’t last long.
Going to get some food down and do some abs and taxes tonight. Hour long peloton tomorrow
Diet has been mediocre, too much booze, too much pizza, too much laziness. Going to load up on options tomorrow that force my hand. Weight was around 282 almost all last week though despite this so the amount of work I’m putting in is solid.
4 lifting days, 3 cycling days, 10k steps a day and maybe an extra day of harder conditioning goes a long way to ameliorate dietary mistakes. Definitely looking better than I have in awhile, which is always nice.
Tentative plan is to finish our 1s week by Thursday then give a heavy squat double/triple a run on Friday before I leave for vacation. Don’t have good benchmarks but 420-450 for 2-4 is probably where I’ll land if I make it through the deadlifts this week and a couple of condensed peloton efforts.
Think with a peaking block I could get pretty close to a 1,400 total but that may be optimistic (475/400/525), in any case that isn’t in the immediate plans. Will give Forever another look on vacation and have my anchor picked out for that coming week.
Legs tried to come alive a few times but they never quite made it, the good news is that my cardio is greatly improved. This effort felt much easier than last week’s. I also set my initial hard conditioning effort threshold at > 150, that standard definitely needs updating because while miserable this wasn’t particularly hard.
Need more eating and a few good walks to round out the day
Didn’t sleep well, legs still not recovered from the ride/squats, and my stomach was off. Somehow that equated to high levels of confidence on the deadlift and a streak of masochism.
Deadlifts
Band pulldowns x 10
Band pull throughs x 10
DL: 135 x 5, 225 x 5, 275 x 4, 315 x 3, 340 x 5, 385 x 5, 430 x 10 (PR), 340 5 x 5
Owe accessory work and some other stuff. Been slightly worried about 430 for 5 then remembered I hit 410 x 9 a few cycles back and that I should just go in with confidence and put some good numbers up. Really haven’t gone off script much and don’t plan to much more but I think this was a good time to do it, according to the spreadsheet I’m using this puts my E1RM at 575 (lol). More to come tonight.
Rest of the week will look like:
Wednesday: 45 min peloton
Thursday: 45 min peloton + bench
Friday: Squat Test/Grace or off
Saturday: 1 hour peloton, if I can get started by 7:15 or so otherwise it’ll just be 7 hours in the car.
Thanks! It didn’t feel all that easy but I figure I had at least a few more in me. Something about PR sets transforms me, when I know I have to only get 5 it’s hard to get 5, when I know I need to get 10 that’s when it gets hard. The mind is a wondrous thing.
Thanks, they’ve been feeling pretty solid the last few sessions.
I mean, I think your critique of my self-criticism was actually very valuable for me, I have a really hard time not being consumed by myself.
On a different note entirely, saw Big Thief tonight, missed the last few songs and the opener was weird and a waste of time but the main act was fantastic, best show I’ve seen since Covid (unless I’m forgetting something).
I am so glad to read that. It seemed to me like you were being too hard on yourself whenever you mentioned deadlifts.
Awesome! I’ve been giving their new album another chance every now and again. Best show since COVID is a big compliment. I am so glad that tours are back in full force and that I have events to look forward to again. It’s a breath of fresh air.
Nice! I had never seen them live before and liked most of their songs (especially the rock-oriented ones) more live than I did on the album. The lead singer absolutely carries the show and the band, I’d definitely recommend them.
I didn’t get any more work in yesterday but still woke with my back trashed, will make up the accessory work this afternoon. Half of my day is currently slated for meetings so it will be a bit tough to sneak everything in but I should be able to pull it off.
The trying is appreciated! 7 times out of 10 if I give an album a few listens I end up liking it. I feel that Mitskiish way about Modest Mouse, I listened to them a few times, enjoy a few songs have seen them live but just can’t grasp it. Father John Misty is kind of similar for me, seen him live, listen to his albums don’t care about or understand the passion, he also seems like an enormous douche.
I haven’t listened to Maggie’s new single yet, I liked her original stuff a lot though. She came to Seattle when I was into her stuff but played at a terrrrrrible venue and the tickets were insanely expensive so I never saw her, maybe she’ll be on tour when her new stuff comes out.
45 min peloton @ 164 watts
Poundstones: axle x 110 (unbroken)
Finally got my cardio challenged pretty hard, legs were feeling good (except a sore hip). 2 main efforts which were 5 min zone 4, 2 min Z1, 2 min Z5, 1 min Z2, 2 min Z5, 1 min Z2, 2 min Z5.
First time zones 4/5 have been programmed, felt strong throughout but was breathing pretty hard on the last few sets. Planning on hitting the next ride tomorrow, hoping it’s less intense.
Did 20 pushups earlier will get at least 30 more and some stretching in tonight.
Was lower intensity but a higher percentage of the time was work.
6 min Z3/5 min Z4
2 min Z1
5 min Z3/4 min Z4
2 min Z1
4 min Z3/3 min Z4
My legs hated this but got through it okay, wasn’t breathing too hard at any point. Unless some magic happens I am not squatting anything tomorrow, so I might just switch up and hit bench and some not-leg-centric conditioning tomorrow followed by an early ride Saturday. Might have my partner drive the first 3 hours so I can eat the entire time.
Decided to go with bench today, will give me an opportunity to do something “fun” tomorrow.
Shoulder warmup
Axle Bench: bar x 30, 120 x 10, 210 x 5, 260 x 5, 295 x 5, 330.x 5, 260 5 x 5
Band pulldowns: 100
Band facepulls: 100
Band pull throughs: 50
Tri pulldown: 30
Tri overhead: 30
Bench wasn’t a PR or anything but it was easier than expected, happy with the workout and to end this block on a good note. 3 cycles of FSL down the hatch, plan on writing more on that when I have a minute.
