Fabadab: Your Guess is as Good as Mine

Training Training Logs
541

17/08 (Early AM, fasted)

NNM postural exercises - c.30m

3 Likes
542

17/08 (Mid-PM, after work)

Slow C25K:

  • 5m walk
  • 6 x 90s jog w/ 5 x 2m walks
  • 5m walk

29m total w/ 9m jogging. 1.97mi/3.15km
covered in total.

It’s noticeable that my upper body feels almost 100% recovered after yesterday’s workout, yet I can still feel the after-effects of Monday on my legs/glutes.

The running may have a minor impact on that, but I think it mainly highlights how off I felt yesterday, and really didn’t push hard enough.

3 Likes
543

18/08 (Early AM, after breakfast)

  • Squats - ramp to 1 @ 82.5, then 13? @ 67.5
    (1m)

  • SLDL - ramp to 1 @ 90, then 14 @ 73.25
    (1m)

  • Split squats (L/R) - 10, 8, 7 @ bar ea leg
    (1m)

Another tough leg day. Heaviest squat done in quite a while (theoretically 85% of e1RM). More reps on the backoff set at that weight than last time I did it some weeks back too, which is nice.

SLDLs were tough, but 14 was a pretty good result on that backoff set as well.

Split squats were tough, and there’s still some stiffness/weakness down the left inner-thigh, but they felt slightly better than the lunges on Monday.

3 Likes
544

19/08 (Early AM, fasted)

Warmup

Run:

  • 5m walk
  • 30m run
  • 5m walk

40m total w/30m running. 4.16mi/6.66km covered in total.

Legs were tired as hell from the day before, so I considered only running for 20m, but then saw a friend had done a longer run on Strava so I went for 30m.

I was trying not to push too hard, but thjngs actually loosened up in the middle which let me get into a more natural rhythm, and I was well ahead with 5m left. The fatigue really started seeping in after that though, so there was no sprint finish.

3 Likes
545

Weighed in on Sunday morning @ 13st 2lbs, waist measuring 85cm/33.5".

3 Likes
546

22/08 (Early AM, after breakfast)

  • FBB bench - ramp to 1 @ 72.5, then 12 @ 63.75
    (1m)

  • Inc. DB bench - 20, 8 @ 18s
    (1m)

  • BB row - 9ish @ 62.5, 12ish @ 55
    (1m)

  • Lat pulldown - 20, 9 @ 35
    (1m)

  • BB curls - 20, 9 @ bar
    (1m)

Solid session here. Managed 1 extra rep on the back-off bench set, and have hit the upper end of the target range so I can bump up the weight next time.

Inc DB bench felt better than last time too, with less shoulder aggravation, though I think that’s more down to tweaks in my benching where I tried bringing the bar down a tad lower than before.

Got more reps on the BB rows and lat pulldown than last time, but that’s because I had droppwd the weight slightly to get solidly into the target rep range. Also used straps for the lat pulldown, which is awkward to setup but I think it helps as it’s not a proper attachment being used so it’s not easy to grip.

Only manages the same reps as last time on the curls, but with the extra reps already on the other pulling exercises that’s still not a bad result.

3 Likes
547

22/08 (Early AM, fasted)

NNM postural exercises - c.30m

3 Likes
548

23/08 (Early AM, after breakfast)

  • Front squats - ramp to 1 @ 67.5, 13 @ 56.25
    (1m)

  • BB hack squats - 20+?, 10 @ 40
    (1m)

  • Reverse lunges (alt) - 10, 9, 7 @ bar ea leg
    (1m)

This hurt, but it somehow felt better than last week - maybe just getting used to this program now.

Back-off set of front squats were tough, but got an extra rep on last week. Probabky had a 14th rep in me, but that last one was pretty slow already, so I tried to be smart.

BB hack squats are just gruelling. I used straps this week and that definitely made it easier to execute, but also meant I got through more reps (which is good, but sucks).

Reverse lunges were much better than last week - still some slight issue in the left thigh, but not enough to hold me back much (although that leg did reach the limit first). A bunch more reps on last week despite the work done beforehand is a good result.

3 Likes
549

24/08 (Early AM, fasted)

NNM postural exercises - c.30m

3 Likes
550

25/08 (Early AM, after breakfast)

  • OHP - ramp to 1 @ 42.5, then 10 @ 37.5
    (1m)

  • Pushups (handles) - 16, 7 @ BW
    (1m)

  • DB rows (L/R) - 20, 10 @ 24.25 ea arm
    (1m)

  • Chinups (banded) - 10, 6ish, 5ish @ purple + blue bands
    (1m)

  • DB curls (alt) - 16, 10 @ 8s
    (1m)

Some good, some less good. Didn’t sleep well last night so came into this feeling pretty tired.

OHP felt like it went OK, but just can’t get beyond 10 reps on the back-off set. I guess this is where doing the extra 50% set would help if I was doing the full volume, and I could push for progression that way too.

Pushups went much better than last time, but still challenging when done right after OHP.

Got a couple of extra reps on the rows too, but I think the reps were a bit too sloppy and I used my biceps too much. Moving onto chinups they felt pretty sore, but I did manage 1 extra rep there too.

Curls were similarly tough at the end of the session, but a couple of extra reps achieved there.

3 Likes
551

26/08 (Early AM, fasted)

Warmup

Run:

  • 5m walk
  • 30m run
  • 5m walk

40m total w/30m running. 4.36mi/6.98km covered in total.

Strava tells me I hit a PB 5k as part of this (at least for as long as I’ve been using the app).

3 Likes
552

Weighed in on Sunday morning @ 12st 13.6lbs, waist measuring 83.5cm/33". Back down to where I was a month or two ago.

3 Likes
553

Skipped Monday’s workout - not sure if it’s this particular program or losing weight (probably both combined,) but I’ve been struggling with sleep for the past couple of weeks and generally been tired and lacking energy.

I figure rather than digging deeper the best thing is to switch out to something else - diet-wise I’m just going to try to maintain for the time being, but program-wise I’m undecided. 5/3/1 SVR II looks decent, and I think the key is to just keep doing something so I don’t regress.

3 Likes
554

29/08 (Early AM, fasted)

NNM postural exercises - c.30m

3 Likes
555

30/08 (Early AM, after breakfast)

Warmup

  • Squats - ramped to 1 @ 82.5
    (3 x 3 squat jumps s/s between early sets)

  • Front squats - 1 @ 67.5

Superset:

  • Pushups (handles) - 17, 10
  • Ring rows (low) - 12, 8

Superset:

  • Hanging knee raises - 12, 10
  • Rope cable face pulls - 15, 12 @ 12.5

Deload workout, hitting TM for 1 rep on the squats. I’m planning to use alternative supplemental movements, so I also did 1 @ TM for the front squats. I think for the actual program 1 or 2 warmup sets might be beneficial because front and back squats do have a pretty different feel…

Everything else wasn’t pushed super hard, just getting the reps in. I also didn’t time anything and just took whatever break was needed to change weights/get a drink/get my head straight.

I think for the actual program I might do like @SvenG and run through the assistance one by one, between sets of the main work.

3 Likes
556

31/08 (Early AM, fasted)

NNM postural exercises - c.30m

This was a mental challenge to get done, even though it’s not super taxing. I just woke up tired and totally unenthused and really didn’t want to do anything but sit and feel sorry for myself.

I’m wondering if this is the impact of the nights drawing in - it is still light when I get up, but pretty dim, so maybe my body thinks it should still be asleep a tad longer?

3 Likes
557

31/08 (Mid-PM, after work)

Slow C25K:

  • 5m walk
  • 2 rounds:
  • 3m jog w/ 1.5m walk
  • 5m jog w/ 2.5m walk
  • 5m walk

31m total w/ 16m jogging. 2.25mi/3.6km covered in total.

3 Likes
558

01/09 (Early AM, after breakfast)

Warmup

  • FBB bench - ramp to 1 @ 72.5

  • CG FBB bench - 8 @ 60

Between sets of benching:

  • Squat jumps - 3, 3, 3
  • KB rows (L/R) - 12, 10, 10, 10 @ 20 ea arm

Superset:

  • RFE split squats (L/R) - 8 @ 12, 8, 8 @ 16 ea leg
  • Lateral raises - 12, 12, 12 @ 2.5s

The top set of bench felt heavier than expected, so I think I’ll move the TM down a smidgen to 70.

I wasn’t too sure on the CG bench TM so did a test @ 60 - the 8th rep was fine but just snagged a little in the middle, so calculating with 7 reps instead gives 62.5 as a starting TM which seems reasonable (I had thought maybe 65, based on incline bench, so pretty close).

Everything else went fine, although I could have taken it even easier as this is still a deload workout. I do also need to be careful with the knees as I’ve had issues in the past when I start adding in jumping etc. I might keep single-leg work to BW only to begin and build from there once I’m sure my body can handle it OK.

3 Likes
559

No training over the weekend.

Weighed in on Sunday morning @ 13st 3.6lbs… think I might need to switch to more regular weigh-ins (maybe every 2 or 3 days?) and take an average because it’s starting to swing quite wildly.

Didn’t take waist measurement, so haven’t got that to compare against either.

3 Likes
560

04/09 (Early AM, after breakfast)

Warmup

  • Deadlifts - ramp to 2 @ 107.5

  • SLDL - 1 @ 90

Between deadlifts sets:

  • KB swings - 5 @ 20, 5, 5 @ 24
  • Dips - 8, 8, 8

Superset:

  • Ring rows - 8, 8, 8
  • Hanging knee raises - 8, 8, 8

Heaviest thing I’ve picked up in a while (since whenever the last injury was), and this was fine. Did put the belt on for the first time in ages which will take some getting used to again (if I decide to keep using it - might not be needed at these kind of weights).

KB swings were almost tweaking something in the left thigh which was odd, but everything else was fine otherwise.

4 Likes