Been suffering through some gi illness since Friday. Hoping it will improve in the next few days. Will go to dr if it gets worse orno progress by end of week.
Good stuff burnur, hope you start feeling better soon.
My worst and most inconvenient gi symptoms have disappeared, holiday celebrations are over, and I am BACK.
As mentioned I decided not to push quite as hard on squats. I estimate this cut most or all of the most poorly executed reps vs last time.
SS1.
Squats 5x6@135
Sit ups 2x10/3x8
SS2.
Back raises 4x8@35db (+ next)
Leg press 4x10@140 plates
SS3.
Ham curls 4x15@55
Walking lunges 2x10/2x8.
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I’ve set some goals for the year.
OHP 135 lb
Tbdl 315
Rower 2000m in 7 min
Able to sit cross legged on floor comfortably
Went to the gym today.
SS1.
OHP 4x6,1x5@75. Finally missed a rep.
Chins 5/4/4/4/4/4.
SS2.
Rows 3x12@60(seated cable), 2x12@35(db)
SA incline DB 4x12@25
SS3. Lost reps like crazy today
Pushups 17/13/10/8
DbCurls@12 20/17/13/10
BPA 4x25
Rower. Drag factor around 130.
500m@2:01.
Rest a couple mins
1000m@2:14.
Not really sure how to scheme this, will look into it some more.
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Oh, also around 177 lb now. Would like to see closer to 185-190 if I can do it in a reasonably controlled way. Been food prepping like a champ so i haven’t blown it for 4 days
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Found time for some rower intervals.
Warm up yogging on treadmill
3x1000m on rower with 2 mins rest between.
4:09/4:08/4:07 were the times, d.f. in low 130s (which is a 10 on this machine, must be pretty dusty in there!)
First interval I didnt exactly have a target in mind. Started closer to 2min/500m but that caught up to me pretty fast. Second two I was targeting about 2:03-2:05 pace the whole way.
Going to change up weight training. Probably some 5/3/1 thing, will consult my book tonight. In any event probably will be TM tests next week or so.
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Started testing today. Still haven’t worked out the details for what I’ll do next.
Trap bar DL. Haven’t gone over 225 in a long time but wanted to see how I would fare going heavier.
Worked up to 1@275 which was fast and easy. Probably could have done another good rep. Decided to try 1@285 which was slow and straining but never really in doubt.
Did some 2kb squats, back raises, rfess, and ham curls afterward. Neat.
Something in between left scap and spine feels bad. If I do over-and-back/dislocates there’s one spot where it really burns and not in a good way. Outside of that, dull soreness that doesn’t seem to be exacerbated by any other movements I’ve done.
Worked up to 4@105 on incline. Could have probably ground out a 5th, but I’m just trying to set tms.
SS’d in 5x5 on chins too. First time succeeding on that.
Then, 3000m on the rower at 2:16.3/500m.
Didnt train yesterday, decided to fit a few things in today.
Ohp. Worked up to 4@95. PR. 4th was slow and grindy
Squat. 3@185. PR. First time trying this weight.
Rower intervals. Df low 130s.
6x500m with 2 min rest.
1.51.6, 1.51.1, 1.50.4, 1.48.7, 1.51.6, 1.46.4
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Warmup, jumps.
TBDL. Worked up to 1@255, then 5x5@175. From dead stop each rep, trying to be “explosive”
SS with BPAs on the way up, and 5 chins on the 5x5 part.
Then,
15 pushups/12 DB curls/8 abwheel,
12 pushups/5 abwheel/10curls/4abwheel,
12 pushups/4 abwheel/12curls/4abwheel,
8+few breaths+3 pushups
Generic warmup
Jumps (ss some shoulder warmups/mobs)
Incline BB. Worked up to a single at 100.
Then, 5 rounds of
5@70
10 db rows(right)@35
5@70
10 db rows(left)@35
Then, 3 rounds of SS
5 hanging leg raises (first time legitimately trying these hanging directly from bar)
8 plate raises
2 rounds of SS
8-10 body saw (feet on sliders)
8 plate raises
Then, 2000m on the rower at 2:07.3/500m (was targeting 8.30, managed pace pretty closely the whole way). D.F. 130 was literally max resistance on this machine, they need to dust it!
Two PRs in one day, awesome. You’ll have that 315 DL in no time.
Any idea what 531 you’re going to run/if you’re going to do 531?
This is (already two sessions into) a template called leviathan in forever. Not sure how specific its proper for me to be but basically you work up to a “heavy” single and then pick from various options (e.g. FSL sets, PR set, etc) afterward. Plus all the usual jumps/assistance categories/conditioning stuff.
I’ve also decided to commit to doing some conditioning by not allowing myself to go to the next “week” without two decent conditioning sessions where I actually worked hard. Not backbreaking, but legitimately requiring an honest effort.
Now that I’ve done a few sessions of various intervals on the rower, I will have goals (typically matching or improving past paces) at the beginning of each session to keep me honest. I can tell the rower goal is going to be hard as hell based on I can barely even produce 1:45/500m pace for a minute or two right now.
Was out of town, no gym, from fri thru yesterday. I could really get better at doing some pushups or band work or treadmill or anything really on these trips. No more for a couple mos anyway.
Anyway, back in the gym this week. Went to a nice facility I usually dont go to. Pretty nice stuff.
Squat. Work up to 1@175, then 5x5@125.
SS the 5x5 with 8-10 situps.
SS 5x5 dips@bw with cable rows 2x10@55, 3x10@70. Sprinkled in some band pulls apart too. This gym has a dips bar you can adjust height on, that is more v shaped than parallel. I didnt want to push super hard based on past experiences but it really felt a lot better than whenever I’ve tried dips in the past.
Conditioning next time, either stand alone or after ohp.
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The conditioning thing is something I should steal from you. I have got the get better about it. A rower sounds much more appealing than a bike to me for cardio. Did you row for school or anything growing up?
Leviathan sounds awesome, I still haven’t bought forever but I guess I should.
I did not have any rowing experience. After I had watched vid/read articles a bit I tried it for warmup a few times. Then once showed my wife at the gym (she rowed our first year in college) and she said it was Ok enough.
For the conditioning thing. My training reflected that the X amount of conditioning I want(ed) to do, I somehow considered less worthy than the Y amount of weight training I want(ed) to do.
Of course the X and Y should be set consistently with your goals. But even if/when X is small based on my goals, I’d like that be a conscious and/or planned decision and not just something I didnt feel like doing or didnt leave enough time for after lifting.
Aside from the zillion templates, Forever gives a lot of practical guidance and suggestions on how to balance and fit together lifting, conditioning, mobility, athleticism, and so on. And how to shift those to suit your goals and available resources (including time).
That’s a great insight.
I have been planning on picking up the book, and I really enjoyed the first one. I may just order it tonight and breeze through it a few times next week sometime, not that I’m planning on changing anything but new ideas are never a bad thing.
@boilerman yeah I think you can get it in amazon now. Sometimes there are promo codes for getting it from Jim’s web site directly, not sure if that is a better deal or not if you have prime already.
Today.
Warmup, jumps.
OHP. Work up to 1@90, then 6x5@65. Hadn’t fully decided on supp work for this. Was thinking maybe 10x5 but I was a little strapped for time and the reps were slowing down a bit in the 6th. Meh.
SS a 5x5 of chins in the above.
Then,
15 pushups
5 goblet squat@35
10 pushups
5 double kb squat@2x35
3 sets of 10 lateral raises (super light, never do these, really weak at them), SS with 5 double kb squats.
Rower. Df 130-135.
2x1000m just under 2:00/500m. 2 min rest. Wanted to do a third but the rower started making a terrible clanking noise late in the 2nd one, complete with a lurching chain. Will do a bit of rowing at some point this weekend probably.
As for progress on my goal. I think I could pull off 2000m at 2min pace right now, with great effort. Probably will do a time trial in a few weeks. The goal is 1.45 pace though. Seems like I’m definitely gonna have to hit those 500s to get more comfortable with that pace.
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Got a bit of time today and did some rowing
4x500m 2min rest
1.49.7
1.50.3
1.49.7
1.49.3
Wanted to do a couple more but the jacked up rower got worse, and the chain seemed to be coming loose on the way back in. Back in the gym tomorrow for lifting.
Also made time for a solid 15 mins of stretching
Trap bar dl. Go up to 1@255 (ss with bpa), then 5x5@185 (ss with plate raises). Seemed more powerful than last time, paid more attention to “squeeze armpits” style cue. Ab work after
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