Long day. Work at 8, got off and went to study about 4, class from 5:30-8:30 then gym.
Powercleans-started at 135 and did 5’s or triples up to 185. Definitely weaker from the floor than the hang, but the hexagon plates don’t help.
3 second paused atg’s-135x5, 155x?165x?, 185x5x2 (despite the fact I feel like a fag being as weak as I am right now, these felt awesome. The long pause at the bottom is though, but really forces you to stay tight. Feel like these will help get my squat back to respectable levels)
Kb swings- 60 (really 2 30’s)-3x10
Was gonna run some sprints but they had volleyball going on in the court. Might hoop tomorrow depending on the legs, or maybe take the bike on a cruise. We’re in the brief between season here where the humidity doesn’t snatch your breath walking out the door and the temp doesn’t get above 90-ish, so the weather is fucking awesome. Need to get out and enjoy it.
Went wakeboarding yesterday so pushed the workout to today, but last night started coughing and sneezing up a storm and got maybe 3 hours of sleep. Probably could’ve taken the day off, but after last weeks bug I couldn’t afford to chill. Basically, I’ve lost the previous 3 weeks progress and am back where I was a month ago.
Bench barx2x15, 95x8, 135x6, 185x4, 210x5,5,4,3
B1]TRX Rows- BLx8, SLx6, 18" FEx4x10
B2]Paused db inc-35’sx8, 55’sx6, 75’sx8,8,7
TRX circuit of scarecrows, tri extensions, curls 3 sets of 10
After having a couple of weeks of progress I’ve hit a snag with getting sick. I’ve also been drinking way too much lately. There’s no reason I shouldn’t be back to benching 2 plates for 5 by the end of October, just gotta get back on a roll. Legs tomorrow.
[quote]jasmincar wrote:
As someone who is broken up, if you could go back in time and change your training (if it is the cause of your course), what would you do different?[/quote]
Sup man? I firmly believe that most of my various injuries were completely avoidable if I’d have just listened to my body and focused on form over weight. Little things like staying on top of stretching and mobility work are things I neglected as well. If something hurt, I’d just push through until it’d either get better or give out. That is fucking retarded. I’d also start piling on weight before I was ready and bounce the bar off my chest, cut squats high, shit like that. If you’re consistent and patient, the weight will come. If you start forcing the issue, you’ll fuck yourself up eventually. Ego and pride may win battles, but they lose wars. If this is something you want to do forever [or as long as you can], pay attention to these things. You only get one body, and when shit starts giving out chances are you’ll never be the same.
ATG’s-95x5,135x5,185x?,205x5,4,3,3 (need to start pushing these. Strength is there to do more, just don’t want to sacrifice form or my knees)
RFESS-bwx?35’sx2x10
Leg curl/calves superset
So, whatever bug bit me knocked me offs the groove train, but feel like I’m ready to get back in the groove. Also, my initial end of year squat goal might be a li’l ambitious, so I’m scaling back to 255x5 ATG. Bench and other goals remain the same. Upper tomorrow.
Yesterday- had a gnarly stomach ache all day but couldn’t afford to miss anymore days so pushed through. Workout wasn’t great, but it’ll be much better next Sunday.
Bench-210x5,5,4,3
B1)TRX rows- 4x10 on 12" box paused at top
B2)Inc db-75’sx10,9,8 paused at chest
TRX circuit of scarecrows, extensions & curls-3x10
Hangclean- 190x3x3 super explosive. Felt as good as they have in a long time
ATG’s-205x5,5,5,3 even though this is still ridiculously weak, these felt great. 255 for 5 is conceivable if I can avoid injury/illness the rest of the year.
RFESS-40’sx3x8
Legcurl/ calves superset-3x10
Pallofs/cable crunches-2 x10
The last couple of weeks have been rough, but tonight makes me think I’m getting back in my groove and will still reach my end of year goals.
Was looking through and realized that the bug and other shit knocked me back about a month. Nothing major, but frustrating as fuck. No worries, goals are still in the bag.
Oh yeah, forgot to add that there’s a 10’6" ledge leading to the bathroom (and gym freight elevators) directly next to the squat rack and I jumped up and tapped it at least once between each set starting with my first work set on cleans, and stopped on my last or 2nd to last set of squats. Probably 8-10 jumps total. Nothing “max”, just good quality jumps. There’s an exit sign above it at exactly 11’, and I think I can get it but not gonna try without my patella straps. My standing reach in shoes is 7’6" and change, so that would put me at about 42" off the run. When I get it, I’ll post a vid.
Ran whole court pickup for over an hour yesterday (on sore legs) and have felt drained all day. Had a bunch of shit to do today so got to the gym on one meal which I generally don’t like, but had a pretty good workout.
A1) weighted chins-+52.5x5,5,5,4, bwx10 pause 2 seconds both ways
A2) db bench-90’sx10,8,8,7
B1) db rows-80’sx3x10
B2) standing neutral press-45’sx3x10
Circuit of cable ext rotations, rope pd’s & hammer curls-3x10-12
Jump rope cg pushup combo
Been going to the gym stim free lately and really like it, though I’m still adjusting to not being all yakked out while lifting.
Spent 25 of the last 48 hours between work and school, and pushed yesterdays workout to tonight after a 13+ hour shift today. Broke down and drank a low carb monster, then-
2 games of 3 on 3
Powercleans 3 triples at 135, triples with 10lb jumps up to 185. This was pretty easy but I’m still really sore from Monday sore didn’t want to push
Front squats- 135x5,155x5 my right where I tore my meniscus started hurting so decided to call it
Couple sets of ghr’s and abs and bounced
For some reason my legs were still crazy sore from Monday. Next week should be more organized. My company is holding a flag football game in about a month, but I’m thinking about quitting before then. I might stick around so I can dominate the jerkoffs who told me I’d get a promotion a YEAR ago and still haven’t delivered, and after I score my last touchdown tell 'em to go fuck themselves and quit right there. We’ll play it by ear.
Today was a disaster. Had to push yesterday to today, couldn’t get to sleep to save my life last night and finally nodded out about 5 (had to be somewhere at 7) and just overall felt/feel like ass. Anyway-
Bench-215x5,4,3,3 (Awful. This felt like a ton. Be better next week.)
B1)TRX rows- 4x10
B2)paused db inc-75’sx10,9,9 (1 rep improvement, so at least something went half right)
Circuit of TRX facepulls, cable pd’s and bb curls-4x10-12
TRX pushups-2x8
Today was just an off day. They happen I guess. As tired as I am it could’ve been worse.
Yesterday during the TRX rows I felt a weird dull pain deep in my right elbow. It went away but has been killing all day, so tried one set of Hangcleans at 2-bills and dropped back to 185 for 3x3. Strength is definitely there though, I’ll jump back up when it feels better.
ATG’s-215x5,4,4,3
RFESS-50’sx3x8
Leg curls + calves
Abs
Despite being tired and feeling beat up, today went alright. My left knee was achey so no jumps. Gonna start throwing sprints in at the end of these sessions when time permits. Didn’t today.
Lifted all this week, just didn’t post. Changed some sup moves, added a li’l volume, doin’ big things. Starting today I’m also setting a goal of no booze for a week, then going from there. I drink way too much. Need to get my shit together.
Mon- Bench- (brought my grip in by half a thumb each side) 210x5,4,4,3
B1)Db rows-75’sx4x10
B2)high db inc-75’sx10,10,8
Rope pull, pushdown, hammer curl tri setx3
Scap stuff
Tues- Hangclean- my right elbow has really been bothering me lately and yesterday going above 165 on the clean was just too uncomfortable, so stopped.
ATG’s-235x5,3,3 finally moving in the right direction with these
RFESS-50’sx2x8
Ghr’s-4x5 + seated calves-4x8
Abs
Have a company football game on Sunday, so gonna do some cleans (if the elbow agrees) and light sprints on Friday and be ready to wreck shit Sunday morning.