???
The push-ups are always so humiliating after all of that.
I’m doing assisted dips, so it’s bodyweight - 76. Been decreasing the assistance by 1 plate each session, which comes out to about 6lbs. Easing into them because I literally never do them, going to put them into the next block though.
Seriously, in the gym I’m at there are always like 2 cornell students half-assing their way through some light stretching where I do my pushups. I go over there completely exhausted and manage an average of 6 extreeemly shaky reps, embarrassing lol
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Oh… I interpreted this as having done negative 76 dips. I was wondering how one would do that.
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If you figure it out, let me know lmao. By that point in the workout I am usually on the verge of renouncing any press work for the rest of my life.
Not Bagsy related but too lazy to make another post.
Kind of hit my reading goal for January.
I finished Jazz which had been lingering forever.
I started and finished The Korean War which was a pretty depressing effort of what was to become a replay of American foreign policy, I’ll probably read another book or two about this though as this book remained largely superficial in scope.
Started and finished (in Feb) Shuggie Bain, which was extremely good but absolutely disheartening, slivers of hope are routinely demolished.
Started Computer Networks: A Systems Approach, to help shore up some weak points for my job.
Went to the library and got a few more books today, enjoying the focus on something other than a screen.
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Holy cow! I used to teach from that book. What edition are they on now, I wonder!?!
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ha, 6.2. I find it pretty approachable from an application developer frame of reference.
https://book.systemsapproach.org/foreword.html
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Ran around the neighborhood yesterday for just under 13 minutes, felt awful, will start running again when I have easier access to trails and lose 50lbs.
Woke at 284.4 this morning, need to eat tonight but honestly am not feeling it (or anything else) at this point. Can’t wait to be done with deadlifts tomorrow.
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Convinced myself to eat, it was all garbage though (pizza and dark chocolate covered pretzels) but figure it was better than nothing. Had 4 eggs and an avocado for breakfast this morning to balance the scales.
DW W6(FUCKYESIAMSOTIREDOFTHIS)D1 (<2 min rests)
FS: 135 3 x 10
DL: 260 10 x 10
Split squat: 28 2 x 15
Crunches: 3 x 20
It all felt a little worse than last deadlift session and I never got into a good groove but it was never super terrible either, gave myself about 3 minutes of rest between deadlifts and split squats but everything else was right at that 2 minute mark. Heart was and still is thumping. So glad to have this done, 3 days left.
Will get some food in me then try to get some other exercise today to keep things moving, have a surprise (and by surprise I mean I didn’t check my calendar yesterday and it was booked Wednesday after I signed up lol) meeting this afternoon but should have a relaxed weekend with decent weather.
Really need to get my brain in order, things are slipping in directions that I am getting uncomfortable with, my psych visit is sometime next month but I think I’ll need to find a therapist (or the bottom of a bottle) before then.
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sad to read that part though. best wishes.
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Thanks, appreciate it! I have a solid support system so I’ll make it to the other side, one way or another.
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Does not compute…
Nice work!
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DW W6D2
10 min walk
kB swings: 40 2 x 20
Pull-ups: 8,6,6,5
Shrugs: 225 4 x 10
Clean pulls: 155 3 x 10
Planks: 75,60,45
Crunches: 3 x 20
Actually dropped the rows, like it is written in the program this week. Lower back is super tired, the rest of my backside is fatigued pretty hard too, including my upper back.
Dropped 30lbs on the clean pulls and it felt much more like technique work, should’ve done this earlier. Even with the drop, by rep 6 or 7 it turns into a deadlift which defeats the purpose of clean technique work. Planning on having cleans in the next block though, so will have time to improve.
Planks felt strong, which was weird.
I finally got my chipotle bowl last night, like 9782 college-aged people in there, was a nightmare and the dude doing salsa/veggies was stoned out of his mind but a food service savant lol. Going to eat hard the last few days of this then take a break from food and get into the swing of things for my next block, which is likely going to be something I draw up myself with inspiration from smarter people
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Dark chocolate covered pretzels are glorious, always a part of a healthy diet!
—-
Lifting plan currently thoughts are something like this, with abs every session and conditioning at least 2x a week
Day 1 (Friday, at home):
Main: axle bench
Supo: close grip
Assistance: pushups, triceps
Day 2 (Saturday, gym):
Main: Cleans
Supp: rows, snatch grip deads, idk
Assistance: lats, glutes
Day 3 (Sunday, gym):
Main: push press
Supp: dips, incline press
Assistance: triceps
Day 4 (Monday, home):
Main: front squat
Supp: RDL
Assistance: split squats
Day 5 (Wednesday, gym, optional):
Main: N/A
Supp: bench technique/intensity, clean technique/intensity
Assistance: arms
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DW W6D3
OHP: 135 6 x 10, 1 x 8, 125 1 x 8, 115 2 x 10
Lateral raises: 25 3 x 10
Ez curls (rackable bar): 55 2 x 10, 65 3 x 10
Back extensions: 3 x 20
Crunches: 3 x 20
Heck that was rough.
One day left.
Went out last night and got some extraordinarily mediocre ramen and had some sake then went to a bar and had a few whiskies, nothing crazy but enough to feel it a bit today, probably mostly due to dehydration. Also realized as I was walking out of the gym I hadn’t eaten and it was noon, so that probably didn’t help anything.
In any case, glad it is over, didn’t hurt myself any further and suffered through it, as expected.
Bench tomorrow and, if open, I’ll be using some of the new benches with the Thompson Fat Pads on them, my gym did some renovations and added some cool stuff. Might inspire me to actually push for a 4 plate bench
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DW W6D4
KB Swings: 50 x 25, 60 2 x 25
Bench: 245 3 x 10
CGBP: 195 3 x 10
Incline: 155 2 x 10, 165 x 10
Dips: -64 x 15, -52 x 13, -40 x 12
Pushups: 10, 7, 6
Planks: 80, 60, 40
Crunches: 3 x 20
Lifting for DW is done, will write more later but for now i’ll just leave y’all with this gem Sincere Engineer "Corn Dog Sonnet No. 7" (OFFICIAL VIDEO) - YouTube
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So, I finished DW beginner’s, absolutely delighted about that. Partially because I made it all the way through but mostly because I am done with it.
I honestly don’t think I will ever touch this program again, I absolutely dreaded going into every workout, mostly the squats and deadlifts, but all of them made me hate lifting. My ends from lifting are physical to a degree but mostly mental, I use it to escape the terror that is my mind, Deep Water didn’t do the trick there. I’m glad I finished it, there is benefit in struggling through things but I don’t want to go back into it from a mental standpoint.
The physical side of things also sucked but clearly had a ton of benefit. I found some of the choices, e.g., OHP as 10 x 10, press not being 10 x 10, and squats being 10 x 10 made no sense to me or planks 3x in a row week 2 but never again (probably a typo), and lack of clarity in the program a bit frustrating and I bungled some of the choices by going too heavy. Overall though, it works, doing 100 reps of something at a somewhat challenging weight is going to beat your ass, doing it in about half the time you did it 4 weeks prior is going to get that beaten ass into shape. I was truly exhausted the first few weeks of this program as strength and conditioning came back it eased up a bit but I was still feeling it for the whole time.
On that note, doing lifts you haven’t done very often compared with ones you have leads to interesting results. I press pretty consistently and am relatively well trained in those movements, front squats much less so. As a result of that discrepancy, it became obvious that the lifts I did less frequently in the past progressed more quickly, making the latter weeks of squat somehow more bearable than I imagined they would be (still awful though).
Arguably my least favorite portion of the program was the goddamn planks, back extensions, and crunches every session. I think it might have also been the most valuable, my lower back and core feels much more solid than it has since I finished the 10k swing challenge almost a year ago, definitely need to keep doing this. Also interesting is that although I am sore and have minor aches and pains, they aren’t that bad. Shittons of volume is undoubtedly easier on the connective tissue than heavy stuff, good to be reminded of.
Going forward I am going to drop volume a decent amount, up conditioning, slowly increase absolute strength work (4 plate front squat is the main goal currently), and lean out. I’m also going to focus on dips for the first time ever and add more pullups in, should be a good way to encourage me to lose weight. Other than that, I have a rough plan of what I want my lifting to look like a few posts up, I’ll give that a go for ~4 weeks and either continue that or jump to another program after that.
Weight was 285.4 this morning, would like to see it down into the upper 270s by the middle of March. Here’s to eating less and breathing easier
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Cut start point:
Already definite improvement in the last 6 weeks, everything is tighter, shoulders, arms, and quads are more vascular
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Fantastic write up dude! You have transformed. Amazing to watch.
No joke! I have a very distinct memory of laying on my back between set 6 and 7 of the squats on week 4 and seriously, no joke, without hyperbole, contemplating selling all of my home gym equipment and quitting lifting forever. I lived full lifetimes in those 2-4 minutes between sets, and this program, the very first time I ran it, was ready to make me just plain quit something I had dedicated over half of my life to. This absolutely pushes you to limits that you’d never have any reason to reach in any other circumstance, and coming out the other end of it makes you something different. I’ve run it 2 more times, and it still transforms me each and every time.
You earned all of this dude. Congratulations.
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Killer write up and progress, mate! Excited to see how the journey continues.
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