Ouch. You clearly know this now, but shoes matter. I just threw away the ones I ran my first Ultra in, it was hard, but I’m also pretty sure they were contributing to my IT band’s anger.
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but but they are cross training shoes! Luckily, I’m just a little sore and not actually crippled like I have been in the past today!
They’ll get relegated to shoes I keep at my GFs!
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HP W10D2
Time: 70 min
Deadlift: 385x5 (forgot to pause)
Paused deadlift: 335x3x5
High Incline pin press: 225x6, 205x7
Strict log: 165x4, 155x4
Barbell BSS-8 min: 155lb- 6x3, 2x2
Notes:
- was beat up from running and KB swings yesterday so pauses just didn’t happen
- Decided to use last weeks back downs and beat the reps
- High incline pin press felt like it primed me for log so that’s cool
- BSS happened. I cut the last 4 mins due to time and the fact I was over lifting
- The high incline pin press, log press, and BSS is too much cleaning and setting up for one day. That’s where the added time came from
- Dog update: There might be a chance she got dumped at this park with her brother who was even thinner. You can’t fucking tell me this was a cared for dog. I’m happy she wasn’t microchipped because who ever had her first didn’t give a shit about her. I still do not have a name for her
- what’s interesting is I had 2 sojus and 1 neat pour of rum last Saturday bc we went to Korean bbq and a cigar lounge. Between the time and food, I was sober when I went to bed and still had inflammation and pain so I just haven’t wanted to drink and I’m over it. It’s interesting how for a while, I didn’t have hangovers and pain and then one day I started to have all this lingering inflammation
- Today was incredibly busy. Breakfast with gf straight into dog stuff then study, clean, and lift
- I got a board game off Facebook marketplace and set it up last night to play today. That’s not happening lmao
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HP W10D3
Time: 57 min
Seated load jump with 20lb vest for 12 min
CGBP: work up to 220x4, 195x3x5
Paused squat: 265x2x3
SL RDL: 70x6x5
Notes:
- cut the rdls short again. I’m super run down today and I’ve had some yogurt and 2 protein shakes to eat
- Haven’t been sleeping well bc of the new pup and exams but now the exam part is over and the pup is getting better. So tn will be a self care night (that means I’m going to play that board game I wanted to play)
- Squats felt heavy. It’s bc of this leg work. I need to watch out for that next cycle
- Also my internal hip muscles start to spasm during the RDLs so that was a sign to call it
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HP W10D4
Time: 61 min
Log: work up to 190x5, 175x4.
- Deadass started to pass out on the attempts of the other 2 sets so I called log there. Took like 15 min to chill and get some water
CGBP: 185x7,6
Chins: BWx14, 40x4, 35x4, 25x4, 20x4
12 min density set of v bar push downs: 25 reps with 30s, 37 reps with 35s
Notes:
- going to run after walking dogs so will report back
Run:
Time: 23:49
Distance: 1.78 miles
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Conditioning:
33 min total
10 rounds:
- 15 weight hanging ohp: 30x1, 50x8, 55x2
- 15 20lb upright rows
8 min density set of cable row: sets of 10-15 with 35ps
Notes:
- didn’t track set number on the rows bc I was pushing it. Back and bis are buring
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Conditioning:
Time- 30:29
10 rounds of:
- 10 seated sandbag goodmornings
- 10 cals on rower
Lat pull downs: 80x25, 60x25, 40x25, 40x25 (about 3 minutes)
Notes:
- I survived another Mardi Gras. I drank more than I wanted to but never to the point of a hangover. My gfs brother was in town for it. He realized how grueling the walking, standing, and drinking all day can be but he had a lot of fun
- Back to normal lifting tomorrow. Wanted to use this as a “flush in” day. I’ve been very active since last post. It’s just the typical parade stuff. Almost everyday from Friday-Sunday we were in the city from the first parade to last parade. It was a lot of fun. It only furthers why Mardi Gras is my favorite holiday
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HP W11D1
Time: 35 minutes
Clean: work up to 175x4
Squat: 305x1, 265x3,2
Notes:
- I called it here. My back is uncomfortably tight for some reason. It could have been the standing from the weekend but I had bench and 13in DL next so time to play it safe
- I’m about to be finished with the base building part of this program and the last 8 weeks are basically peaks. I’m kinda tempted to just not do them and repeat these first 12 weeks with different lifts. I don’t particularly care about peaking AND I’ve responded well so it makes sense to me
- Maybe it’s time to change the stimulus tbh. Hoss concurrent looks very appealing
- Honestly, I might just go back to the conjugate template I had just apply stuff I learned from these training cycles
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Conjugate:
ME Lower
Time: 61 min
10 min of depth jump over hurdle
High bar Squat: Barx3, 135x3, 185x3, 205x3, 225x3, 245x3, 265x3, 295x3, 265x2x3
DB BSS: 35sx13,12,12
GHD with pause: BWx6, 10x3x6
Cable abduction: 10sx3x12
Notes:
- Back to conjugate. I’m going to make a point of ramping up like this to get technique/volume in instead of jumping really heavy soon. I’m also going to make it a point to cap sets at RPE 8 first time touching variation and RPE 9 second time, then RPE 10 last before switching. It’s similar to how it was in unity by meadows and Dave Tate
- I can’t lie my legs feel better after this. I haven’t done specific hip health stuff in a while and quite frankly after 70 minutes of training, I don’t have the will or time for it
- 10 min of plyo is taken from the previous program. It’s such a good idea. Set a time range and do plyos but if quality goes down call it
- I read a Greg nuckles article last night on good morninging the squat and his que was to “in the bottom, drive traps and neck into bar while driving hips under the bar”. Did that today and my sets felt really good
Run:
8 short hill sprints
Recovery time was until I didn’t feel like I was going to vomit
This should replace fartlek. Also was time crunched so
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I like this. It make sense, but I’ve never thought about it that way before.
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Conjugate
ME Upper
Time: 59 min
Bench: Barx3, 95x3, 135x3, 155x3, 175x3, 195x3, 205x3, 235x3 (RPE 9), 215x2x3
AD Press: 65x6, 85x6, Adjust bench angle higher: 85x6, 95x8, 115x10
Strict Pendlay Row: 185x10,10,10,5
Dips: BWx12,9,6
Pull up: 8,6,6
Lu raise: 10sx12,10,10
Notes:
- Lots of good work. Lost about 5 minutes in the record time to setting up AD Press. Then paused it, messed with set up for 10 more minutes, then figured it out and resumed the work time
- AD Press could be cranked out harder. It feels really really good
- Gotta get use to the ramp up and different jumps. It feels good but it’s different compared to the last 12 weeks
- Pre-workout meal was honey and rice. Lead to a great pump
Pecs and traps are getting “shelfy” so that’s a cool look
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Looking very good! And yet another pair of fantastic shorts!
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Pre-workout meal was honey and rice. Lead to a great pump
Looking very huge.
However, my understanding is you’re supposed to eat it in between sets to really get the results, haha.
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@T3hPwnisher Thanks! Just fat enough to look good with a pump haha
Run:
Got a half mile into my run and found another dog on the loose. Obviously someone’s pet so I am hanging out with them
Edit: Her owner found her!
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You see Jamie Lewis put out a 350 page e-book? The price seems right, but it also seems like a collection of stuff already put out.
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I did. I was thinking about grabbing it just because $35 is what I think is perfect for something like that
I will say though it’s like a good bundle. I don’t have some of the stuff in there and those programs are like $25
Edit: I got it. I’ll report back on it in a few days
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Looking forward to it! I was immediately interested when I saw it too, because all I have of his is the Monstrosity Bundle, so this seems like it has a TON more stuff.
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I’ve skimmed through in during my philosophy class thats happening right now. 100% worth it and especially for destroy the opposition alone
It was also worth it for an escape from this class haha
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What, skip Descartes for a lifting book? Good choice.
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It’s a 3 hour once a week seminar class on the book “Of Grammatology” by Derrida. Between the prof, who insists she has the best interpretation of the book, and the grad students, whose presentations cut into the actual teaching of the chapters, I would love for it to be Descartes haha
But I decided yesterday post class, I am dropping that course
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