E-stim for about 30 minutes. Then another 20-odd minutes of passive movement. Still can’t raise my arm more than about 30 degrees unassisted. Back on the table Sunday morning.
Goal is to be in the overload zone for at least eight minutes. First rep fell short with zero time in overload. Second rep was about one minute. Third rep 1:18 minutes. Only the fourth rep was solid at 2:14 minutes. Going to have to increase the intensity earlier. Maybe do five reps and only count the last four?
Hammer Strength V-Squat
+180 lbs x 5 x 3
superset with BW 45s 10 x 3
The gym’s three squat racks were all taken. Saturday noon. I should have known better. Had to do my workout in reverse. By the time I was done with warmup in the V-Squat, a rack opened up, but I decided to stick with what I was working with. Not a bad alternative in a pinch. Actually somewhat similar to a SSB squat in a few ways.
Goal weight work the week was 153.02 lbs. So a miss there. Sticking with next week’s goal of 151.49 lbs since I came relatively close to the mark this week anyway.
PT this morning. Shoulder a little sore from the manipulations, but otherwise ok.
The “Big Ruck” through the neighborhood didn’t take as long as I’d anticipated. There’s another switchback I might be able to add to put a few more minutes on the clock.
At this point, it’s a “Big Walk” since I’m not bearing any weight. But this is the Sunday plan a la Huberman that I like. If Saturday is going to be my biggest calorie/carb day, then making Sunday a day for the Big Walk/Ruck and modest caloric intake sounds like a reasonable strategy.
Good day yesterday with in-laws over for wings and brats off the Ninja Woodfire. Loads of leftovers. First really hot day of the year down here. Many, many more to come.
I think I nailed the intensity this time by turning the Stairmaster up a notch from “6” to “7”. I’m averaging about 290 steps per round at this pace. Burned about 195 calories total.
Checked in with the ortho this morning. Dr is pleased with my progress and stepping up what I do in PT. Next session tomorrow.
Also back to the Max Strength tomorrow, which will include +10 lbs on the SSB squat for the same three sets of five.
SSB squat
145 lbs x 5 x 3
superset with BW 45s 10 x 3
Seated leg curl
160 lbs x 6, 6
One-arm pec dec flyes
160 lbs x 6, 6
One-arm pronated trap row
95 lbs x 6, 6
The Good
Hypertrophy work is going well, at least in terms of adding weight/progressive overload. I’ve switched to a Paul Carter-esque “go for six-rep PRs with 1-2 RIR” approach from a bastardized version involving more fatiguing 9-rep sets to failure.
The Bad
Squats still feel heavy. Hope that’s just coming back after a month-long break plus doing the movement with the new type of bar. Humbling to be doing work sets that are < BW. But that’s where I’m at right now.
The Ugly
Was told by an AI that my issue with late-night eating is part of a “ritualized grieving process.” Impressed, but not surprised, at the accuracy of that insight.
Norwegian 4x4
4 rounds Stairmaster
4 minutes max effort (HR > 154)
4 minutes active rest (HR > 120)
4 the pursuit of VO2 maximization (and abs!)
Total time / steps (floors): 32:18 minutes / 1584 (99)
Total overload time (HR > 154): 14:05 minutes
Total calories: est. 275
AvHR (MaxHR): 150 (172)
Trying to use my cardio app (Morpheus) to track the workout. Harder to breakdown each interval/rep. So I’m just going to focus on overall metrics, especially HR and time spent in overload. If either or both start to drop, I’ll up the intensity. These numbers here are pretty good, averaging just shy of the overload zone.
Going to do three HIC per week a la TB’s Black/Operator programming. Had considered switching to Black/Professional to swap in a dedicated Zone 2 Endurance day instead of three HIC. But (1) I already do 40-minutes a day of Zone 1 work and (2) I really need to up the amount of HIC I do. This way, I cover both bases.
SSB back squat
145 lbs x 5 x 3
SS w/ BW 45s 10 x 3
Unilateral high pro row
110 lbs x 6 (!), 100 lbs x 8 (!)
Unilateral pec deck
180 lbs x 6, 6
Weights are starting to get challenging on the leg curl and row. Pec deck getting there. If the sixth rep is rough on the first set, I’ll do a back off set on the second set. I’m also extending the rest periods with the Paul Carter philosophy of trying to get the most “first sets” as possible.
Did a fourth session of squats at 145 lbs. Will bump the weight up to 155 lbs and drop the reps down to three on Thursday.
Going with a Velocity diet/OMAD approach here in the final six weeks of the T-ransformation. I need all the help I can get!
SSB back squat
155 lbs x 3 x 3
SS w/ BW 45s 10 x 3
Unilateral high pro row
110 lbs x 6, 6
Unilateral pec deck
180 lbs x 6, 6
Weights remained the same both the leg curl and pec deck for the past two sessions. Will start to edge it higher next time (Saturday). Again, if the sixth rep of the first set is a grinder, then I’ll do a back-off set for the second set.
Took awhile to get my HR above 120 and keep it there (between 120 and 136). This will be a baseline endurance workout. Worked up to 3.3 mph and 6% grade after about 20 minutes or so and remained there for the duration.
Neighborhood walk
67: 31 minutes
AvHR (Max): 108 (141)
Still unweighted on the walks. Will probably throw on the vest in May. Carbs ran away with me today. But overall calories are low. I need to have a few days like this a week.
Going to be driving the steps higher over the next five weeks, aiming for 15k days rather than 10k.
Norwegian 4x4 - via Stairmill
4 minutes max effort (HR > 154)
3 minutes active rest (HR >120)
4 rounds
Used the Matrix Stairmill since the Stairmaster was occupied. Had to chase intensity a bit given my unfamiliarity with the new machine by doing a sample four minute pre-round first. Compared to the Stairmaster, I ended up going two levels higher to 9 and one level higher at 3 during the active rest. The more you know.
Also realized that the rest periods are supposed to be three minutes long, not four. 4x4. Who would have guessed?
Unfortunately, no metrics because I couldn’t get my Polar HR monitor to work properly after changing the battery. Turns out I was trying to put it in backwards.
Very happy seeing a little movement on the scale in the right direction. Encouraging.
