Begin...The Rest is Easy

Training Training Logs
1223

I had a gatorade zero, rockstar recovery, and an excedrin as my pre/intra-workout. So I was winded but not actually tired lol

Thanks, got 265 next week and 280 the week after, glad those moved pretty well.

Ran 22:07, a rough mapping on google tells me that I made it about 2.05 miles (I’ll use an app next time). In any case, I was at a conversational pace and not really breathing hard even at the end of it. Have no intention of pushing the running through the summer but I’ll try to get a few more in then maybe get the lady friend to sign up for a short race to motivate me.

Low Plank: 1:17

6 Likes
1224

No gym today, just did a quick little complex/circuit thing.

3 rounds: 14:52
25 KB swings (53lbs)
20 second plank
15 pushups
10 goblet squats (40lbs)
5 lunges, per side
10 goblet squats (40lbs)
15 pushups
20 second plank
25 KB swings (53lbs)

Harder than expected, my conditioning has improved a ton but has a ways to go. Pushups were hard here too.

Not planning on doing anything else today, except for a walk and some stretching, legs, low back and butt are sore. Hip is uncomfortable but not terrible.

5 Likes
1225

No way, those reps were awesome!

This looks “fun.” Have you tried the humane burpee?

1 Like
1226

It was, had the added benefit of laying on my face between planks/pushups.

No, I haven’t nor do I know what it is.

1227

Can be more substantial by following the same rep scheme for squats and pushups as the swings.

1 Like
1228

Interesting, I think I recall seeing you post that before, actually. Might be fun to riff off of that, it’s almost certainly more well thought out than what I threw together this morning. It also seems like it could be a great warmup for pretty much any lifting day, maybe I’ll give it a shot tomorrow before my push press.

1 Like
1229

Not feeling it today but got in pretty early for me and got my press workout done. I left the dog out of her kennel so I rushed/stressed through this workout. When I got home she was sitting at the top of the stairs waiting for me, then wiggled a shit ton and is now chonking on her bone. Really happy she’s turning out to be a good dog.

5PJW C1W2D1
Prowler: 5 plates 300’ (150 pull/150 push)
15 kb swings, 10 goblet squats, 5 pullups
Clean + push press away: 95 x 10, 135 x 5, 155 x 3, 165 x 5, 190 x 5, 210 x 5, 220 x 2, 235 x 2, 165 x 19
Seated Dip Machine: 180 x 20, 3 x 15
DB Rows: 60 x 15, 80 x 15, 100 x 20

Supersetted the rows/dips to get out faster, kroc rows feel fantastic. Think I was still in the gym for close to 40 minutes, which isn’t too bad but I could probably move quicker through my main work. Happy with the cleans and presses, if I would’ve taken a few breaths I probably could’ve made it to 20 but I might’ve also dropped it, the last rep was sketchy. Heavier weights felt good despite my lack of clean technique (i’m thinking about slotting a few in before squatting next week), my explosion on the 205 set impressed me upon video review. I hit both jokers for this session and plan on doing it every day for 3s week, glad I got 235 under my belt, gives me confidence going into 1s week.

Going to take a long walk while it’s nice out and do some more assistance work tonight.

5 Likes
1230

Just knocked out a little delt and tricep band circuit.

2 rounds:
Lateral raises x 10
Upright row x 10
Front raises x 10
Supinated pull aparts x 20
Shoulder dislocates x 10
Pronated pull aparts x 20
Face pulls x 20
Tri pull downs x 20
Axle CG bench: 120 x (40 first round, 20 second)

Triceps and rear delt pumps are painful. Felt like my lockout was my weak link today and stabilization was second so I hammer the muscles that would hopefully help that without compromising my upcoming deadlifts

3 Likes
1231

Slowly losing my mind, I need more sleep and more social interaction. I’m tired enough that the latter seems awful, so I won’t do it. Not tired enough to not deadlift though.

5PJW C1W2D2

Shoulder warmup
KB swings: 2x25
Band straight pulldown: 20
DL: 135 2x5, 225 2x5, 275 x 3, 310 x 5, 355 x 5, 400 x 5, 420 x 2, 310 x 20

8k steps in going into this, quads are sore still, hams and glutes too but to a lesser extent. 135 felt awful, low back didn’t like it, whole posterior chain woke up and said “not today” but I really wanted to lift today to exit my own brain, so I ignored that. Everything felt awful, my brace, my setup, my ability to stay tight through the reps. Lifting with this bar is much different than the gym bar too, I get no flex here and the gym one was much more pliable. Wasn’t until I took about 4 min before 420, calmed myself down and thought about my technique that things started feeling okay. I realized the bar was too close to my shins on the first pull, screwing with my timing. 420 moved 10x better than 400, considered 440 but didn’t think I’d have the widowmaker if I went there, so I let it go. Will hit it (or higher) next week.

Widowmaker was pretty tough, blasted through the first half but was hurting but managed to hold on. One of the tougher sets I’ve done in recent memory, 335 is going to be a nightmare next week.

Need to eat something and do some laundry, will hit some assistance and maybe KB conditioning later today.

6 Likes
1232

You made those push presses look easy! Nice work

1 Like
1233

Thanks! I’m really enjoying them and taking from the floor is reigniting a passion for cleans

1 Like
1234

Got the accessory stuff done. Did two giant sets (probably not the right word).

Group 1, 2 rounds:
Straight Lat pulldowns: band x 20
Strict KB press: 40 x 15
KB swings: 53 x 10 per arm, 10 combined (30 swings per round)

Group 2, 2 rounds:
Tri overhead: band x 20
Hammer curl: ~24lb KB x 10
Strict curl: 24lb KB x 10

Took a little over 10 min, got HR up a bit by not stopping between any part of this and got a nice arm pump. Really enjoy this type of session, getting a little bit more useful work in and getting a little glamor work in, the pumps are kind of validating tbh.

Pre-lift in my new bucket hat!

image
image1920×2560 330 KB

Forgot to do a plank yesterday so did 2 today for 2 total minutes, hurt more than normal.

4 Likes
1235

3.5 mile walk/hike this morning (16k total steps)

1min plank

Thought about doing some other things but I’ve hit my upper well with the accessory work recently and my quads have been sore for 4+ days and my hams/glutes are wrecked from the pulls.

Might take a half day tomorrow to get some mental rest, going to hit bench and a peloton tomorrow.

Bench is 230/260/295 with 310 and 330 for jokers. 230 isn’t an easy widowmaker for me but I definitely shouldn’t fail anywhere on this workout.

4 Likes
1236

Legs are still gassed, I’m still underslept and recovering poorly. Weight is about the same as the last few weeks, a bloated 279.6 this morning, going to push the pace this week on the diet front.

Shoulder warmup, kb swings, cleanup weight room
Axle bench: 120 x 10, 5, 210 x 8, 230 x 5, 260 x 5, 295 x 5, 310 x 3, 325 x 3, 230 x 20
Split squats: 10 2x10, 25 x 10
Band pull throughs: 3 x 10
BB row: 135 2x10, 205 x 10

Bench was a bit off today, jokers felt heavy and the widowmaker tested my limits but, as predicted, got it all done. Getting 20 on next week’s widowmaker would be amazing, not super likely though.

Thought I might tear a quad on the split squats, legs are still way too sore and tight, thinking the extra walking is slowing recovery (16k avg last 3 days), so I’m going to do a bit less today.

Fully exhausted, I’m going to try to take a nap now and then I’ll get in conditioning and press assistance.

4 Likes
1237

Conditioning + assistance:

Pushups: x 10

EMOM, 5 min:
6 double pump burpees

Plank: 40 seconds, 50 seconds

3 Likes
1238

Finally got some sleep, still really on edge but it helped.

EMOM, 2 rounds.
25 KB swings (min 1)
6 band pull-ups (2)
8 burpees (3)

Was planning on going for 18 minutes but made it to 6 before the dog started licking my legs and getting way too close on KB swings, called it and took a walk. Liked the setup, pull-ups probably dropped the heart rate too much but it’s something to work with.

Squats tomorrow
265/300/340 for 5s
355/375 for optional jokers
265 for the widowmaker

Feeling confident about hitting all of these.

3 Likes
1239

Had a few beers and a few pieces of pizza after dinner last night, I had already taken my sleeping meds and my gf got super inspired to go to a friend’s house last minute and I got dragged along, pizza was good. Not exactly diet friendly though, beers made it a bit tough to get going this morning but it’s never easy.

5PJW C1W2D4

Shoulder warmup, pullups (10 total), goblet squats, hip flexor stretch, good mornings (bar, 110)
Duffalo Squat: bar x 10, 105 x 5, 145 x 5, 235 2 x 5, 265 x 5, 300 x 5, 340 x 5, 355 x 1, 375 x 1, 265 x 20
Split squats: 20 3x5, 1x10
Leg Press: 200 x 15, 380 x 15, 20
Giant set, 3 times @ 60, 70, 80
Tri pulldown x 10
Facepull x 10
Tri overhead x 10

Farmers walks: 200 (100 per hand) 3 x 100’, 1 x 200’
CG lat pulldown: 100 x 15, 120 3 x 10

I don’t know how y’all lift in the morning, I woke up around 6, got up around 7 and got to the gym by 8:30 after doing a bit of work, it took me 3 evers to get unstiff. Quads were still sore as hell, it took until the work sets for them to feel better, I suppose this is an indication that my warmup is working as expected but it’s still pretty rough getting to the work. Work sets were pretty solid, 300 felt hard so I focused up for 340 , really focused on brace, and those moved really well. Jokers felt great, 375 was smooth and easy. Widowmaker was just hard, I don’t know why but I only got through 3 before stopping to breath, I don’t think I was locked in enough but it made for a long set. Still, got all of them done and even threw in a tiny pause on the last rep.

Accessory stuff was “fun”, leg press hammers my legs, I can’t wait to get lean enough to start a gaining phase, leg press will definitely be in there. Farmers carries reallllly tested my grip strength but felt good, probably less wise to do them before things that require grip strength though.

Going to a concert 90ish min away tonight, so it will be a late one. Tomorrow is off (will do conditioning) then 1s week starts Friday with push press.

5 Likes
1240

I don’t know how people lift in the afternoon or evening…

2 Likes
1241

With well-lubricated joints and energy!

1 Like
1242

Just got a 1.5 mile run in, did it in 14:53. First third was 11min miles, then 10, then 9, roughly. Felt pretty good despite the 84 degrees and 45% humidity, ran a bit harder than last time nothing to really write home about.

On my way back into the house I helped a new neighbor move a dresser into her house, bonus gains.

I forgot my plank yesterday so I’ll do two later today and add them here.

2 Likes