Pivot/Deload W1D3
30” Knees-to-Feet Box Jumps: 5x1
150 Burpees
Incline Walk: .59 Miles in 10 Minutes @ 15%
Should be back in a proper gym tomorrow. Planning on something front-squatty.
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Conjugate: W1D1 - ME Lower
Deadlift: 3x135/225/275/315, 1x365/405/430 (10 Pound PR,) 1x455 (35 Pound PR)
ATG Beltless Front Squats: 4x8 @ 135
NG Chin-Ups: 15/10/9/10
Decline Sit-Ups: 20/18/14
Back Extensions: 3x12 @ 35
Leg Extensions: 130x12/11/8
Big update, so buckle up.
I’m going to be running this Fri/Sun/Tue/Thur, now that I actually know the schedule of my classes. Speaking of which - my first semester will be honors Calc 1, honors bio 1 (with lab,) honors Chem 1 (with lab,) and an art history class to fill a requirement. Fifteen total credits.
The gym here is fantastic. It took me forever to actually find the free weights (tucked away in a cinder block “power lifting room,”) but there’s plenty of new toys here for me to fuck around with. Off the top of my head - a pendulum squat machine, a sled-based leg press, a lying hamstring curl machine, a standing/sitting calf raise machine, decline benches, a wrist roller, etc. etc. etc.
After pulling 455, I literally asked one of the workers if he was sure that the bars here are actually 45 Lbs. Genuinely couldn’t believe that I did it.
He was.
Next stop, five plates.
The food here’s fantastic by the way. Fish tacos, chips and beans, and a salad (spinach/carrot/tomato/cucumber/eggs/bacon/chicken/feta/shrimp/olives) for lunch, and pretty much the same for dinner. Eggs and sausage for breakfast.
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You are absolutely crushing it dude! I’m so excited for what’s in store for you.
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Conjugate: W1D2 - Conditioning
Easy Jog - 2 Miles in 16:50
Mile 1: 8:42
Mile 2: 8:08
Shins feeling pretty much back to 100%. Planning on PR’ing my press tomorrow. Next week, I’ll start actually using some more traditional ME variants and sticking with them for more than a week.
Chicken gyros, side of veggies/rice/hummus
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Very nice indeed. Great job.
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Conjugate: W1D3 - ME Upper
Press: 5x45/95/115, 3x135, 1x155, 1x175 (5-Pound PR,) 1x180 (10-Pound PR)
CG Larsen Press: 8/8/8/8/8 @ 135
T-Bar Row: 8/8/8/8/12 @ Bar + 90
Pushdowns: 8/9/8/5 @ 70
Machine Preacher Curls: 8/8/6/6 @ +45
Pull-Aparts: 4x25
Gygax put that one better than I could’ve. For those of you not familiar with the technical intricacies of AD&D (aka losers,) anything over 18 is termed “exceptional strength,” and only available to certain classes or through supernatural means.
Lunch today: Pork and steak tacos with veggies and cotija cheese, watermelon, roast beef with potatoes and veggies. Game-plan with nutrition for now is to have something like this for lunch and dinner, and bring home a salad with a ton of eggs/meat to have before I sleep (tonight’s is pictured below). Never have been much of a breakfast person. I’m not really focusing on weight gain or loss right now, but imagine that I’ll probably dip somewhat since I’m coming off of absolutely hammering food for BtM.
Apparently, my scholarship covers up to 18 credit hours/semester. All the intro to philosophy ones are full, but I’ll probably end up looking around for something else that I wouldn’t mind doing. Finding an intro-level class that’s not already covered by my AP credits is proving somewhat difficult.
Also, I’m technically a sophomore. So that’s cool.
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Conjugate: W1D4 - Conditioning
Stair-Climber: Max floors in 10:00 (55)
Air Bike: Max distance in 10:00 (3.55 Miles)
104 degrees today, because Alabama.
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Conjugate: W1D5 - DE Lower
DE Box Squats: 8x2 EMOM @ 185
DE Deadlifts: 8x1 EMOM @ 225
RDL’s: 8/8/8 @ 225
NG Chins: 5/4/3 @ 45
Prone Hamstring Curls: 10/9/8 @ 90
Back Extensions: 10/11/10 @ 45
Decline Sit-Ups: 20/18/16
Solid day. Everything DE felt snappy. I’m starting off light with RDL’s, since it’s the closest I’ve gotten to pulling conventional in a long time, but these were still pretty difficult. That’s an obvious weakness that I’ll work on going forwards. Same deal with NG chins.
6 Likes
Conjugate: W1D6 - Conditioning
Kipping BMU: ~5x0, 2x1
Incline Walk: 1.1 Miles in 20 Minutes @ 15%
<2 hours of sleep last night, so I was dragging hard throughout this. I tend to think that kipping BMU’s are pretty much a party trick, but this is the first time I’ve hit one.
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Conjugate. W1D7 - DE Lower
BMU Practice
DE Bench: 9x3 @ 115 EMOM, Alternating Grips
Seated Press: 9/6/6/5 @ 115
T-Bar Row: 10/10/10/12 @ +100
Pushdowns: 12/7/8/8 @ +70
Machine Preacher Curls: 12/10/8 @ +45
Machine Shrugs: 30/27/22 @ +180
Time: 55 Minutes
Week one down. I think I’ll stick with this exercise selection until I can’t progress stuff session to session. Seated pressing is hard, because I can’t lay back. I imagine that building that up will get my normal pressing moving too. Probably going to go with a box squat for ME lower tomorrow, which will be to a pile of stacked 45-pound plates in lieu of an actual box. I have access to plyo boxes and benches, but nothing at/below parallel.
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Dinner tonight: Chicken tacos, pork with rice, beans, and fried okra, eggs and sausage.
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Party trick or not, they aren’t easy to do. Nice work, shows a solid amount of athleticism behind the strength gains
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Thanks for that, dude. And yeah, you make a pretty solid point. Picking up stuff like that after putting on this much weight is a pretty solid sign that things are moving the right way.
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Conjugate: W2D1 - ME Lower
Box Squat (6) - 3x45/135/185/225/255, 1x275/300/315
Beltless ATG Front Squats: 8/8/8 @ 155
NG Chins: 16/12/11
Back Extensions: 14/12/11 @ +45
Leg Extensions: 15/15/14 @ 130
Decline Sit-Ups: 12/11/9 @ +35
Just to clarify, “(6)” is the number of bumper plates I’m squatting to. It’s just below parallel, conveniently enough. I’m preaching to the choir here, but box squats are fucking hard. Next to zero momentum going into the hardest part of the movement (for me). Pretty pleased with how everything else went. I think that 21+ chins are there if I try for it.
5 Likes
Conjugate: W2D1 - Conditioning
Air Bike Sprints: 15x0.33 Miles, 100 Seconds Rest
This is the hardest conditioning I’ve done in a while, and it ate me alive. Took my HR at the end, and it was 198, which is the highest I’ve ever measured. The faster sprints were ~0:45, and pretty much all of them went 0.01 or 0.02 miles over the target. So, with some quick math, my pace was ~28 MPH.
These are definitely staying on the rotation. Especially post-squats.
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Dinner, Round Two: Kung pao pork, cauliflower and zucchini, roast pork, eggs and feta. Also made a shake (whey, whole milk, skim milk) for another ~55 grams of protein.
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The creative dinner!
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Conjugate: W2D3 - ME Upper
Bench Press: 3x45/95/115/135/155, 1x185/210 (5-Pound PR)
CG Larsen Press: 135x10/10/10/11
T-Bar Row: +115x10/12/12/14
Pushdowns: 70x14/12/10/9
Machine Preacher Curls: +45x14/12/9
Pull-Aparts: 4x25
Decided to chip a bench PR, and managed to grind it out. Everything else went smoothly.
On the college side of things, I’m enjoying myself. Slept over at some girl’s dorm last night (no, not like that, lol) and am going bowling with some guys tonight. There’s a club night in a few days, so I’ll see what I can find there. Obviously wrestling, maybe D&D. The school has a powerlifting club, too, but I’ve never really enjoyed lifting as a group activity, so I’ll probably pass for now.
My lab classes start this week, but I’m really not worried about anything academic this year. I want to tutor introductory biology next year, and spend the summer interning somewhere science-y. My family lives near NIH, and my uncle near the CDC headquarters, so getting in either of those would be great.
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Congrats
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That sounds like fun dude! Damn, reading this makes me feel like a loser 