Had a longer warm up. Shoulder was feeling super sketchy from dips yesterday
I’m enjoying the 2 sets to 1-2RIR and the rest pause (my addition) on chins. I’ve always wanted to try the lower volume stuff like this and luckily it’s in this program. I might have to keep it around for a while
Have some more notes of stuff I liked from this 6 week block I will post later
Got into the gym and started to power clean and my knees still fucking hurt so bad. Going to do yoga and call it a day.
Notes:
Had a fun time this weekend during out get away. We did drink a little because we wanted to experience some of the breweries and bars in the town but nothing crazy
I’m thinking about getting tested for some inflammatory disorder. My vitiligo is spreading more and my joints have been aching. It started with my hip and now it’s my knees (specifically same side as the hip injury). I don’t know if that’s related or something else is going on in my body at this point
Also just moving this session back to Wednesday because it’s literally 3 lower body lifts and 1 upperbody lift
@T3hPwnisher Did you ever read “Of Grammatology” by Derrida? Apparently the french contemporary philosophy class is just about this book. We read the “exergue” and it was a challenge
I ended up getting the hoss project 2 on will ratelles website. It was a little bit more than way but came with 2 spreadsheets (one without only lfits and one with oly lifts) and a small pdf describing his training methods (it was worth it for his breakdown of how he uses RPE vs RIR). I personally do not love train heroic but just use it to get the workouts for conditioning then log them in my notebook. I don’t think I could do a “real” program on it mainly because I like the freedom of a notebook
@T3hPwnisher I can’t wait for both of these philosophy classes to get further away from me haha. I figured you get a kick out of this, I started playing Fallout 2 last night
HP W7D1
Time: 40min
Power clean: work up to 155x6
SSB squat: 245x5, 275x1 (called it here)
High incline bench: 185x4,4
13in DL: 355x3,3
Notes:
It’s supposed to be around 85% for the incline bench and 13in deadlift but I do not have current maxes for these. I did some googling and 4-6 rep max is 85% so I figure 3-5 reps with 2 Rir would suffice
I did blow my pajama pants squatting so that was funny
Squat shoes on the 13in DL felt really good. Like I could actually get into a decent position at the start of the pull
I have to rant here. I’m so fucking tired of having these random injuries pop up. I know it’s part of the game but holy fuck it’s frustrating. I know I had 275x5 in the tank but I decided to call it after the first rep because my knee felt so damn bad and I was shifting so hard to not load it. I Googled it and it might be IT band syndrome so I’ll do the rehab stuff for that. I’ll not run or bike anymore this week because both aggravate it. I’ll play squatting movements by ear this week. What I’m not going to do is use substances to cope with it
Hell yeah! Although the first one is my true love. I remember getting this for Christmas in 98. …probably wasn’t appropriate for my parents to get it for me, haha
Haha my first fallout was my brothers copy of New Vegas I borrowed when I was sick one day when I was 12 so I get it!
HP W7D2
Warmup:
Roll quad/It band
2 rounds of:
Fire hydrant with band and Iso hold at top
King deadlift
GOATA ISO lunge
Main lift: 62 mins
Paused deadlift: 275x5, 295x5, 325x5, 305: 4,3,3,3
Bench: 215x4,3 (both 2 RiR)
Strict log press: 160x4,3 (2 RiR)
BSS: Max reps in 12 mins (cap reps at 5): 70(1 db) x50 (each leg)
Notes:
Not too bad of time with log setup
I’m pretty much just spamming rolling my IT band and different ISO holds. It seems to be working. I have a date with a lacrosse ball tonight
Knee was in a state of mild discomfort vs straight up pain today. I settled on DB Bulgarians because I figured that allowed me most movement freedom as opposed to a barbell. Probably could have gone heavier but I’ll ramp it up over this cycle
Holy crap my old strict log press from when I actually was training it was around 155 for 2. 160 for 4 for sure shows progress
Loaded jumps for 10 min: 20sx4x3, 30sx6x3
Close grip bench: 115x5, 135x4, 165x5, 185x5, 205x5, 185x3x5
Zercher box squat: 275: 3(2 Rir), 2 (1 rir)
Single leg hand supported RDL : 70: 6x5, 6x3
Notes:
overshot zercher box squats but hey whatever
This is an actual close grip bench. My middle finger was on the knurling while pointer finger was on the center smooth
@T3hPwnisher fallout 2 is hell. I got stamped with child killer because I didn’t know you could kill the children when you get to den and had to restart. Then I got back to den, my companion died, and I hadn’t saved in 45 minutes. I think this is my sisyphean task
