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Training Training Logs
1283

Feeling a bit better today, leaving tonight to drive to fing Newark then flying out early tomorrow morning on a direct to Seattle, will be there until Tuesday night, taking a red eye back.

Power cleans: did a bunch at 95 and 135, then 3 doubles at 155. Movement is progressing nicely, still not exploding and catching very well or consistently but it’s better than last time. Also a fantastic squat warmup.
Duffalo squat: 145 2 x 5, 235 2 x 3, 285 x 1, 325 2 x 1, 375 x 1, 415 x 1, 435 x 1
Hack squat rdl: 180 x 10, 270 x 10, 360 x 10, 410 x 10
Tricep pushdown, various grips: 3 x 20
DB row (elbow on knee): 80 x 10, 90 x 10
Pullups: 3 x 3

Didn’t take the squat to a true max but that was pretty heavy, I might’ve been able to hit my old PR of 455 but I wasn’t getting much past it. My legs feel great, my brace feels not great. I collapse in the mid/upper back during the movement and my deadlift is similar (albeit lower on the back). Looks like I know a point of weakness to focus on for the upcoming cycles.

Weight was 277.8 this morning, will be interesting to see what the vacation does. Should be active and should have a lot of bad food/drink choices but the chance that I eat as much as I currently do is slim

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1284

How do you feel about its airport?

1285

I’ve only transferred there once, like a decade ago, and was so sleep deprived it didn’t make much of an impact. From everything I’ve heard I’m sure it will be super great…

Have you flown out of it recently?

1286

I flew to and from Germany via that airport. I had my worst ever experience at an airport on the first flight, but United Airlines is probably more at fault there. I can at least say that the journey back to my home airport from Newark was the only problem-free flight I had on that trip.

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1287

We’re staying in hotel 10ish minutes from the airport tonight then doing long-term parking tomorrow. Flight is early, I think given your warning, I’m going to get there earlier. I hate United, definitely not flying with them.

1288

I only hope that your flight does not depart more than five hours later and that your airline of choice treats you kindly, unlike my experience. And at least you (presumably) don’t have a connection!

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1289

Decided to do a 1 mile test run, completely unprepared but did better than I thought. Was shooting for 8:30, so happy to do better than that, my pacing was shockingly good. Started in the upper 8’a and finished the last few minutes in the upper 7’s

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Huge part of the reason I’m driving to Newark is to avoid multiple connections, that and like 1k spread across two tickets.

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1290

Made it back to the East Coast yesterday, got in on a red-eye flight at 6am then got back home a bit after 10. Pretty rough but actually pretty time and cost effective, unfortunately. Drank way too much on the trip but only smoked one cigarette. Haven’t checked my weight yet but I imagine I gained a pound or two, the wedding was at a non-profit retreat of sorts in the middle of the woods on an island across the sound from Seattle. Absolutely beautiful and the food was fantastic and easy to come by. Really makes me want to move back west, possibly back to the Seattle area, so so expensive though.

Anyway, got back to the gym today, definitely still pretty warn out and my digestion is very out of wack but it felt good to do some lifting. Current plan is to do 5s PRO with the same weights as last block plus the 5/10lbs progression and do mandatory jokers. After that I’m doing whatever I want but I’m going to shift my supplemental away from the big 4. Also running it 3/5/1. Goal with the shift in supplemental and decrease in volume is to get the jokers higher and give my body a little break, my left hip/lower back is in pretty constant discomfort and that is creeping further up my back. Hopefully with a little mobility work and some time I can get that to a better state.

Shoulder warmup
Pullups: 3 x 5
Push press: bar x 10, 95 x 5, 135 x 5, 170 x 5, 190 x 5, 215 x 5, 225 x 3, 235 x 2
Split squats: 2 x 10
Seated DB press: 40 x 15, 50 x 10, 65 x 10, 75 x 10
Plate pulldown machine: 90 x 10, 180 x 10, 230 x 10, 280 x 8

Was pretty fatigued at that point, had planned on doing some smith rows but bailed there. Everything felt a bit heavy but am no worse for the wear. Will get a long walk in later, another set of split squats, and hopefully a few extra hours of sleep.

6 Likes
1291

Warm one today and my body finally feels like it’s letting go of all of the bonus toxins from the weekend, lead to a real sweaty workout. Morning weight was 277.6, slept those few extra hours so I am probably a tiny bit heavier than when I left but it’s negligible, happy with that.

Shoulder warmup
Prowler 200’ 5 plates
Power cleans: 95 2x5, 135 2x3, 155 2x2
Deadlift: 225 x 5, 275 x 3, 320 x 5, 365 x 5, 410 x 5, 430 x 1, 450 x 1
RDL (beltless): 225 3x10
Tri pulldown: 80 3x20
Seated CG row: 80 x 15, 100 x 12, 120 x 10
Cable curl: 70 x 15, 80 x 12, 90 x 10

Deadlifts didn’t feel great, was using a gym bar which had awful knurling with no straps or chalk available. Having sweat coursing down my body wasn’t helpful. Lead to some regrips and resets, not the worst thing in the world. Beltless RDLs felt great, will keep those in the lineup. Cleans felt like I’d never done them before, sure they’ll get back to the mediocre spot they were in before I left sooner rather than later.

Might do some conditioning later, might not, fatigue levels are still high despite back to back nights of 10+ hours of sleep. I tested negative for Covid and should be in the 90 day window still but I’ll probably retest anyway in a few days, to be safe.

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1292

No lifting this weekend, had a friends birthday party yesterday and spent about 8 hours out in the sun, played some frisbee and spike ball and lounged in the pool. Was really nice, met some new people and talked to some people I’d only previously met a few times, good social interactions.

Feeling pretty good about my weight loss, definitely more to go but felt leaner/more comfortable than usual in the pool, also was just moving through space pretty easily.

Did some stretching, pushups and bird dogs today. Bench will be tomorrow.

6 Likes
1293

Lifted pretty late in the afternoon at home, in a warm room. Having trouble sticking to the bench due to sweat lolsob

Shoulder warmup
KB swings: 5 x 25 (explosive)
Axle bench: 120 x 10, 210 x 8, 230 x 5, 265 x 5, 295 x 5, 330 x 3
Band straight arm pulldowns: 2 x 20
BB row: 135 x 20
Axle Poundstones: 110

Was planning on doing close grip bench but honestly forgot about it by the time i unloaded to do axles and I am tired enough and sweaty enough that I am definitely not doing more right now. Will probably just supplement with pushups. Bench felt heavy but not notably bad, poundstones always, always, always hurt more than I expect. Row was mostly to practice holding my brace but hit my lats pretty hard too.

Tomorrow will either be conditioning or squat, depending on how my day is going. Supposed to see a concert tomorrow night, so that will scrunch my day down a bit.

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1294

20 min peloton @ 183 watts

Room had to be close to 90 at start time, was pretty tough, also haven’t done much conditioning in the last 3 weeks.

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1295

I’m pretty much going into maintenance mode for the next two months, between work for a promotion, my partner putting in 70+ hour weeks, a puppy, the heat, and 3+ trips out of town I’m realistically not going to do any progressing.

Will try to hit the 4 days a week for my current cycle and do a bit of conditioning but supplemental and assistance are going to suffer, okay with it for now.

Good news is that with the reduction in volume that’s already taken place my appetite has been decreased a bit, hoping this spells a bit more weight loss without much thinking. 277.4 this morning.

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1296

Morning squats

Shoulder warmup
KB swings: 50lbs x 20
Pullups: 3 x 5
Power cleans: 95 2 x 3, 135 x 2, 155 2 x 2
Squats: bar x 10, 145 x 8, 235 x 5, 270 x 5, 310 x 5, 345 x 5, 360 x 1, 380 x 1
Meadows rows: 45 3 x 10
Hack squat RDL: 270 x 15, 360 x 12, 450 x 10
Triceps: 70 3 x 20 (10 pushdown/10 pulldown)

Squats were hard, my legs were feeling weak and until I really locked in for 380 my brace sucked, taking a huge breath and pushing out helped. Amazing how the little things make a huge difference, the weight moved much easier than even the 310 set.

Hack squat RDL felt great, did it beltless which I’m trying to keep as a trend for assistance/supplemental. Hamstrings glutes and low back all felt it nicely.

Concert was pretty fun last night, went with a friend as my partner had a work conflict, had a few drinks but nothing too wild. Didn’t get home til almost 11 though and got an early wake up this morning so feeling pretty tired, also neglected dinner (had a smoked gouda mac & cheese side). Resultant dehydration and deficit led to a 275.4 scale number this morning, probably will get a little rebound over the next few days but getting close to 20lbs down in the last 5 months.

Done with 3s week, 5s week is next. 3s week felt heavy and hard but with the limited supplemental work i’m doing I’m still recovering well despite being in a deficit and coming back from a long trip that left me in a digestive mess and underslept.

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1297

Went to the Dr for a medication checkup, going to roll back the dosage now and get me a referral to a psychiatrist (one was previously involved but there were weird layers in the middle). Also told the doctor that I’ve had pretty consistent lower back and hip pain for 20 years so he’s writing me a referral for a PT which I’m kind of excited about. Already hit my deductible, out of pocket max here I come.

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1298

Push press 5s day

Shoulder warmup
Pull-ups: 10 (pr, neutral grip), 4
KB swings: 50 2x10 (my groin is realllly sore)
Power clean: 95 2x3, 135 x 3, 185 2x2
Push press: 95 x 5, 135 2x5, 155 x 5, 185 x 5, 205 x 5, 225 x 2, 245 x 1, 265 x 1, 280 x 1 (small PR)
Wide neutral lat pulls down: 110 x 15, 120 x 12, 130 x 10
DB row: 65,75,85,100,110 x 8
Hammer curl: 20, 25, 30 x 8
Regular curl: 25 x 15, 30 x 10
Shoulder Press plate-loaded machine: 90 x 10, 180 x 15, 230 x 10, 280 x 5

Had a rough mental day yesterday, whole day was an absolute slog, ended up going way off diet too. Still only woke up at 278, with a lot of bloat.

Solid bounce back session, im sure the loads of carbs eaten last night helped. Few little chipshot PRs in there, im definitely not doing 5/3/1 anymore and im fine with that, will keep the main work intact for a bit. Push Press is officially over bodyweight which is cool and the pull-ups are a result of dropped bodyweight, also cool.

Planning on breaking down my gym this weekend or early next week. Some friends are going to crash and im moving in 2 weeks anyway, not sure if I’ll switch to benching at the gym or just do 2 push press days, not too worried about it.

6 Likes
1299

Legs in open rebellion, hamstrings specifically. Also ran a route that wasn’t 100% flat and was decently lumpy, fired up a few muscles that I forgot I had. Started breathing a bit around the 10 min mark surprised it wasn’t earlier given it was 85 out.
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1300

Deadlift 5s week

Shoulder warmup
Pull-ups: 2x5
Prowler: 100’
KB swings: 50 x 30
DL: 135 2x5, 225 x 5, 275 x 3, 295 x 5, 340 x 5, 385 x 5, 415 x 1
Transformer Bar squats: 135 x 5, 225 2x8, 275 x 8
Tri pulldown: 80 2x15
Tri overhead: 80 2x10
Split squat: 25 2x10
Straight arm pulldown: 80 2x15, 1x10

Social summer drinking is leading to bad eating consequences, ballooned up to 280.4 this morning, eek. Drinking isnt a problem but I need to scale back, I have a few more events this week but should be able to curtail it going into August.

Was playing with my DL stance during the lifting, tried going narrower, barely got 385 off the ground. Went wider and 415 popped up, something to think about.

Saw the squat racks open and didnt want to RDL (hams still hurt) so did the squats. Its a weird bar, you can set the pegs in 4 different slots, mine were at the lowest setting making it somewhere between an SSB and camber bar. Took a minute but ended up hitting the quads really well. Nobody ever uses it so I could theoretically do a block with it. Apparently my gym has chains, they’re just kept in the electric closet for some reason, could add some fun variation.

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1301

Ratio of meats might be too high

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1302

I’m not sure that’s possible…

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