Progress doesn’t always mean going up in weight. Awesome job. Hopefully 265 feels like 255 did the first time.
Warmup, jumps.
Incline BB. Work up to 100. Then 10x5@70.
Mixed into there was DB rows. A warmup set at 25, 2x10@35, 2x8@40, 1x8@45. I think that’s a rep PR, maybe, though it was far from balls to the wall.
Then, a few sets of walking lunges and lateral raises.
Midsection is really sore, not totally obvious why. Maybe the whole “powerful armpits” thing has something to do with it, idk.
No car today. Was going to try getting up early to fit in some conditioning while I still had the car, did successfully wake up but decided that a bit more sleep and decent breakfast would be better.
On the topic of food. I haven’t been as solid on meal prep lately BUT my wife has suddenly become much more supportive of “eat more” and has been packing me much bigger meals to eat at work. I’m not doing anything like a “building the monolith” style smorgasbord but I’m trending slowly up in weight. Been over 180 in the am a few times lately, even.
1 Like
Went to the fancy y today.
Squat. Work up to 1@175, then 5x5@125 ss with hammer curls.
Then, ss dips (5-6) with ab wheel (7-8) until that was too many reps to complete, switched to pushups and a dead bug variation for a set each to failure/form breakdown.
Then, finally back on the rower. Drag factor could only get up to like 108 or smth on max resistance. But, I found that in terms of effort and pace time it really didnt make a massive difference from the 130ish I usually used, so maybe i overestimate d.f. importance.
Anyway I did a single shot of 2000m at 2.01.1/500m pace. This was hard but not devastating.
General plan for the year is to try to hit my strength goals first. Try and hit the 315 TBDL when it’s not too close to a “true 1rm”, i dont think it’s all that far off so hopefully before summer. The OHP and rower goals seem like they could take all year if I dont spec for them, not sure how that will go.
Also happy to report that I’m expecting significant changes to time/sleep starting in the summer, because our first baby is due in six months !
1 Like
Congratulations! If possible encourage breastfeeding for as long as possible, then there’s no reason for you to get up in the night as well.
1 Like
Congrats burnur!
1 Like
OHP. Work up to 1@90, then 5x5@65 SS with 5 chins
SS. 5x(8-10 pushups, 8 kbclean@16kg each hand)
I learned that I am more or less illiterate at KB cleans, sure to have some arm bruises. Oh well.
Congratulations!
1 Like
Had some family issues which kept me tied up last week or so, but things are hopefully normalizing again. Back in the gym.
Trap bar dl. Work up to 1@255, then 5x5@185 with 5x10 pushups.
Then, ss 5x of 10-15bpa(top anchored, pretty high resistance), 5 hanging leg raises, 10-20 band face pulls.
1 Like
Extremely busy weekend, found 45 min at the gym early this AM, crammed in what I could.
Incline BB press. Work up to 1@100, then 10x5@70 SS with DB rows 15@25, 10@35, 8@40, 8@45, 7@50. Heaviest I’ve ever rowed, left a couple reps in the tank though. In the past I’ve had issues with my left shoulder (due to losing all tension and hanging on connective tissues?) at the bottom position of rows, and sometimes leaning over to rerack or load plates for DLs. But all these felt great.
Back to the rower today. Managed two 1000m intervals (2min rest) at 1.59.8 and 1.58.0 per 500m, respectively. Idk the exact nature of whatever shittiness but I was not feeling it today at all. Was a struggle to stay under 4min each but hey I did it.
1 Like
Squat. Work up to 1@175, then 5x5@125. SS 5s with hammer curls. Gotta say I’m looking forward to easier plate-math with 185/135 next time.
SS. 5x(5 dips + 10 situps). Technically 4+1 on the last set of dips.
1 Like
Rare two days in a row at the gym. Somewhat sorer than expected from squats and not really feeling it today but I’m not gonna hve a good way to get to the gym tomorrow so.
Warmup, jumps/mob. I sometimes forget to log this but I pretty much always do them. Basically treadmill or AMT for a few minutes, then some pretty basic mob/warmup drills SS with box jumps (usually 2x5 at a lowish height, then 3x3 at
A somewhat higher height). With step down and reset between jumps.
Anyway.
OHP. Work up to 1@90, then 5x5@65 SS with 5x5 chins.
Back raises 3x15@BW SS with 4x(8-12) lateral raises and some BPAs.
Then 5 more chins on the way to the exit.
This was the last lifting day of the cycle. Still owe another conditioning session.
1 Like
Thinking of continuing on with the same program?
Yep, its written for two leaders and anchor
Damn. Needed some conditioning today, went with wife to gym early am which I hate.
Did 3x500m on the rower. Df 130-135. This is more or less as hard as I can do and takes like 47 strokes.
1.44.4
1.44.2
1.44.4
Never rowed this fast for more than a few strokes. This is barely at the pace im shooting for 2000m though so I have a ways to go.
Really feeling it in glutes, upper back, biceps more than I’m used to.
Some treadmill walking and trying not to die after.
New cycle. Tms up.
Warmup mobs jumps.
Trap bar DL. Work up to 1@265. Felt pretty easy so that’s good. Then, 5x5@185 SS 5x10 pushups.
SS. 10-15 triangle BPAs, abs work, 10-15 band face pulls.
Been taking my rest sitting cross legged on floor when I think of it. I think it’s getting a little easier and I think between that and mobs I’ll be able to meet that goal before too long.
1 Like
Warmup. Mobs. Jumps.
Incline BB. Work up to 2@105. Was supposed to be single but i lost some focus and the first one was so shitty I couldn’t leave it be.
Then, 10x5@75. SS with DB rows like incline BB, left arm rows, incline BB, right arm rows, etc.
Rows were (15@25 warm up), 10@35, 10@40, 8@45, 8@50, 15@40 (on right arm, 12+3 needed a few breaths rest).
SS. 4x12 situps, 4x(10-12) lateral raises. This was brutal, squeezed so hard on situps.
Then, slogged my way through 40 floors on the stair treadmill, in just over 10 minutes. Yay.
Lol sounds terrible
Warmups mobs jumps
Squat. Work up to 1@185, then 5x5@135. SS with DB rows 10x30,35,40,45,50. Mini row PR I think.
SS. 5 sets dips, 4 sets abs
Rower. 2x1000m. Time/500m was 1.59.9, 1.58.7. 2 min rest. These felt hard-ish but I could have probably done near these times back to back if I had to. Might start mixing in some work between 500s and 1000s as I’m noticing some mental block forming at 500m on these… but, I’m not too worried about carefully thought out rower training at this point in the year.
Really haven’t been feeling good past few days, again didnt have it today.
Did the warmup someone suggested in some thread of just cranking up the car heat to uncomfortable levels on the way to the gym. Straight into some drills and jumps at the gym.
OHP. Work up to single at 95, then 5x5@65 SS with 5x5 chins.
Then, SS 3 sets of ab wheel with 3 sets of plate raises. Had a hard time keeping ab wheel out of my back today.
1 Like